There is always someone keeping working out (part 17)(Original) /总有一个比你忙，比你穷，比你老的人在健身（十七）
These days I will stay in Beijing for traveling, so it's inconvenient for me to bring some detailed actions for exercise.But I will spare some time to write fitness posts, sharing with you some useful knowledge on how to work out. People who have a good understanding of fitness may have heard of the RM value, but there are many fitness enthusiasts who do not completely understand it. Now I will explain to you what the RM is.
近日要去北京旅游，所以不方便为大家带来一些动作教程，但我依然会抽出时间写健身帖，为大家带来一些有用的健身知识！对健身有所了解的朋友或许都听过RM值这一说法，但还有许多健身爱好者并不了解它，所以今天我就为大家讲解一下什么是RM值。
What is RM ? 什么是RM值？
RM is short for "repetition maximum". Generally speaking, it is the number of times to repeat the exercise(like repeating pulling up a certain weight). For example, if you can finish normative curl training for at most 16 times with a 30KG barbell, 16RM is the maximum repetition for this exercise. Similarly, if you use 50KG barbell to complete curl training for 8 times, then the RM is 8.
RM是英文"repetition maximum"的缩写，中文翻译过来是：最大重复值。用通俗易懂的话说，就是某一重量你最多能重复完成的次数。举个例子，30KG的杠铃你能在动作尽量规范的情况下完成弯举16次，那么16RM就是就这个重量的最大重复值；若使用50KG的杠铃能完成8次弯举，那么这个重量的最大重复值就是8RM。
Do not practice blindly. On the contrary, and choose RM you have adapted to and the corresponding weight. Of course, it depends on what your purpose is.
所以说切勿盲目练习，要选择你所适应的RM值以及相应的重量，这取决于你的健身目的是什么。
How do we choose RM? 如何选择RM值？
- RM＞25 : This kind of exercise can apply to reducing fat, exercising heart and lungs and shaping the target muscles. Those who simply want to lose weight can choose the lighter weight and repeat the action for over 25 times.
25RM以上的练习适用于减脂、锻炼心肺、对目标肌肉进行塑形（适合想要简单减脂的健身群体，选择较轻的重量，完成25次以上的动作重复）。 - RM 16-20: Choose half of the maximal weight that you can bear. This can apply to exercising small muscle groups and beautifying the muscle lines, which is very suitable for the girls who pursue beautiful lines and body shape.
16至20RM，选择你最大承受的重量的百分之50左右的重量。适合小肌肉群和美化肌肉线条（很适合追求线条和美好身体形态的女生）。 - RM 6-12: The use of the heavy weight is mainly to increase muscles. Generally, it was arranged in the last two groups for exercise, which can stimulate the muscles. Those wanting to increase the muscle circumference can have a try.
6至12RM，使用大重量主要适用于增肌，一般放在最后两组刺激肌肉（适合想要把肌肉围度增大的朋友）。 - RM: 1-4: Use the maximal weight to exercise, which helps to enhance the explosive force and the absolute strength(the maximal strength).
1至4RM，使用最大重量，用于增强爆发力、绝对力量（绝对力量指最大力量）。
Whether you practice at home or in the gym, you need to choose the appropriate weight and times for exercise. This is why your muscles don’t have any changes. Your muscles need enough stimulation, and your target muscles have adapted to the weight you use. Of course, it won’t increase. So RM is of great importance.
不论是在家还是在健身房练习，都要选取你适合的重量和次数。所以许多朋友苦闷于明明训练量不少，为什么肌肉还是不长大，原因就是肌肉没有得到足够的刺激，你的使用的重量已经被你的目标肌肉适应，当然不会再增大。因此RM止是相当重要的。
Hope this article above can really help you. Try to find your own goal and method. Keep it up.
希望以上的内容能帮到大家，找到自己的目标和方法，坚持下去！
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