Go to the gym cheerfully and come back full of energy and confidence. However, have you checked your fitness efficiency? Most people's poor fitness results are not due to lack of hard work and incorrect methods, which lead to half the effort. This is what we usually call failure due to ignorance. Different stages have different fitness methods and principles. For fitness friends, we should always learn and master with a learning attitude. Especially for beginners, a wrong concept of fitness will always accompany him for a long time, which will lead to poor fitness effect and self-doubt. Here, we summarize the fitness knowledge that five beginners often ignore in the dumbbell fitness plan, hoping to help everyone:

1, don't be obsessed with fitness.

People who exercise for the first time will feel very excited. In order to pursue the fitness effect quickly, they greatly improve the frequency and intensity of fitness. Don't you know that these have exceeded the physical load, leading to overtraining, and finally negative physical growth will affect normal life and work. Don't be obsessed with fitness, learn to make a systematic fitness plan and train in the right way. Novice suggestion 1 Practice three times a week and the next day.

2. Pay attention to breakfast and diet after training.

While training, you need to increase your nutrition. If you don't have enough to eat in the morning, you will feel hungry in the later stage of training. Breakfast in the morning should contain more carbohydrates and some protein. Egg white is a good choice, and low-fat yogurt, milk and cereal are also good choices. Eat within half an hour after training, because your body needs to replenish the consumed energy. Eat carbohydrates, protein, water and, of course, delicious snacks.

3. The combination of aerobic exercise and strength training can make the body function develop in a balanced way.

Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Only by combining aerobic exercise with strength training can we improve our physical fitness in an all-round way.

4. Recovery is crucial.

As a beginner, don't do heavy exercise training more than four times a week. Usually, a muscle group should rest for at least 48 hours before the second training. On the same training day, the same muscle tissue should not be intensively trained for many times. If there is pain in the previous exercise, don't force it in the later training.

5. Coordinated development of all parts.

Remember that all muscle groups in the body are interrelated and promote each other, and don't neglect the development of other parts for the sake of personal hobbies in one part. Practice shows that in a fitness cycle, the exercise effect of the whole body muscles is the best. For example, chest exercise actually stimulates shoulder muscles from another direction, which is of great help to the improvement of shoulder muscles, especially when the fitness effect is stagnant.