健身爱好者在进行背部训练时，常常会遇到「垃圾容量」这个概念。那么，「垃圾容量」究竟是什么？如何判断训练中是否达到了「垃圾容量」？
根据某位健身爱好者分享的经验，背部训练需要两个小时。在一开始训练时，可能会感到肌肉收缩十分明显，但是随着训练的进行，背部肌肉的泵感逐渐减弱。这时，重量也会有所下降。
根据该爱好者所描述的情况，可以判断他已经在训练中达到了「垃圾容量」。所谓「垃圾容量」，是指训练中肌肉收缩强度已经下降到一定程度，再增加重量也无法使肌肉收缩强度继续上升。这时，需要调整训练计划，以保证肌肉能够继续得到有效的刺激。
当然，每个健身爱好者的训练情况都是不同的。如何判断自己是否达到了「垃圾容量」，需要根据自己的训练情况进行综合评估。如果感觉自己的肌肉已经到了瓶颈，那么可以考虑更换训练计划，或者增加训练强度，以期达到更好的训练效果。
新闻翻译：
Title: How to determine the “junk capacity” in back training for fitness enthusiasts?
Keywords: fitness enthusiasts, back training, junk capacity, muscle contraction, centripetal control
news content:
Fitness enthusiasts often encounter the concept of “junk capacity” when doing back training. What exactly is the “junk capacity” in back training, and how can we determine if we have reached it?
According to an experienced fitness enthusiast, back training requires two hours. At the beginning of the training, we may feel a strong muscle contraction, but as the training progresses, the pump on our back muscles may gradually decrease. At this point, the weight may also decrease.
Based on the description of the enthusiast, it can be determined that he has already reached the “junk capacity” in his training. The so-called “junk capacity” refers to the point at which the muscle contraction strength has decreased to a certain extent, and adding more weight cannot increase the muscle contraction strength further. At this point, it is necessary to adjust the training plan to ensure that the muscles can continue to receive effective stimulation.
Of course, the training situation of each fitness enthusiast is different. How to determine if you have reached the “junk capacity” in your training requires an overall assessment of your training. If you feel that your muscles have reached a plateau, you may need to change your training plan or increase the training intensity to achieve better training results.
【来源】https://www.zhihu.com/question/627671825
Views: 1