I always hear the coach say RM in the gym.
But what is RM in the end?
Coach, are you bullying us, can't you understand?
Is the coach always thinking?
I pretend to be incomprehensible, very cute?
RM: ReDemoMaxi-mum The maximum number of repetitions of a dumbbell can be completed up to several times. For example, a 30KG dumbbell can perform up to 8 movements with a diagonal dumbbell bench press, so the 30KG upright dumbbell bench press is 8RM, so RM is the highest number of repetitions that the practitioner can continuously do for a specific movement or specific weight. .
Understand the concept of RM in dumbbell fitness, it is necessary to determine your own RM according to different fitness purposes and requirements.
For example, to achieve the effect of muscle gain, how many RM muscles are most effective?
In order to achieve the purpose of muscle growth, it usually requires a "big weight, a small number of" training method, 8-12RM exercise intensity to increase muscles, so that you can determine the weight of RM according to the 8-12RM of the exercise part of the exercise. It is. If the 50KG dumbbell completes the action up to 10 times, it is determined that the weight is 50KG.
Because different exercises, different exercise weights, and different people RM are also different. Therefore, friends who exercise muscles must find their own RM, which is more effective for muscle training. RM usually requires repeated testing to get
General law:
1, 1RM-4RM mainly to increase muscle strength and physical strength.
2, 6RM-12RM mainly increases the circumference of muscles, it can also be said to increase muscle mass.
3, 15RM-20RM mainly exercises muscle lines and improves muscle elasticity.
4, 30RM or more mainly improve the quality of the muscles and consume the local fat of the target muscle group.
Do you know now?
In the future, the coach will not be blinded!
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