? Hello, everyone, I'm your old friend coach Huang.

I have been writing articles on fitness science for some time, and every article I write is always read by a group of loyal fans at the first time. But can you really exercise? That's not necessarily true.

? Fitness, literally, is to keep fit. So as long as you can keep fit, it's called fitness. Running, swimming, playing basketball, boxing and dancing are all forms of fitness. But many people simply think that fitness equals bodybuilding.

If you keep exercising for a year, you will have no obvious muscles. Will be despised by people around you. I am embarrassed to say that I went out and got a fitness card in the gym.

? What bothers many people is that many people have been exercising for many years, but they can't see six abdominal muscles at all. Even worse than many people who don't exercise. So what's the point of fitness?

? The fat man's chest muscles are as meaningless as the thin man's abdominal muscles. Competitive sports and mass fitness are very different. You have to understand that you run and swim just to lose weight, not to win the Olympic champion.

? Similarly, many fitness practitioners have been forcibly labeled by the outside world. Fitness instructors are not bodybuilders, so not every fitness instructor is terribly big.

? It's just a training method for many bodybuilders. We can help many ordinary people build a relatively perfect figure by taking a step back.

? As an excellent fitness instructor, like me. Should be proficient in fitness training methods. But we must also understand the principles of many other movements.

? Running, swimming, boxing, dancing and many other sports are good aerobic exercises. But if you want to bend the vest line back and forth. Then muscle strength training is essential.

So the gym will have a lot of fixed equipment, dumbbells, barbells and other strength training equipment. A complete and effective training is not as simple as running or swimming.

Huang summed up the five steps of fitness to make your training more efficient.

Warm-up, training, stretching, nutritional supplement and rest.

? Warm-up can ensure the safety of training and open the range of motion of joints. Let the body warm up a little, and it will be less likely to get hurt. So a complete training, warm-up is essential.

? There are many training methods. It is suggested to do strength training first, and then do aerobic training. Such as running, swimming, cycling and other sports. Strength training consumes glycogen, and aerobic directly consumes fat, which is beneficial to reducing fat.

? No matter what kind of exercise, there will be a lot of repetitive muscle contraction. If there is no habit of stretching. So in the long run, muscle toughness will inevitably decline, and the mobility of each joint will decrease, so it will really become a dead muscle.

? Nutritional supplement is essential. After training, the body consumes a lot of energy and feels hollowed out. If nutrition is not supplemented in time, the body will break down muscles to supply energy. Muscles are precious and cannot be easily broken down.

After all the above four points are done, have another high-quality sleep. Let your body have a good rest. Fully absorb nutrition. People grow up in sleep. Similarly, training is consumption, and sleep is synthetic growth.

? At least have a preliminary understanding of fitness after reading it. However, in the specific implementation process, many details will be encountered. To this end, Huang Jiao has established a fitness exchange study group. Everyone speaks freely in the group, * * * has made progress, and supervision encourages fitness punching. Scan the code into the group and work out together.

This article ends here, thank you, and see you next time!

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