Situation 1: After practicing, I found my abdomen protruding.
Stop abdominal movement.
Although bending the abdomen can strengthen the abdominal muscles, it can't flatten the abdomen. The only way to flatten the abdomen is static pressure or muscle internal pull, but ordinary bent abdomen can't do this. In fact, if there is too much fat in the waist and abdomen, then high-intensity bending of the abdomen will aggravate the abdomen to protrude in the form of muscles. Lie prone, face down, and support your body with elbows and toes. Pull the navel toward the spine, and pay attention to the body in a straight line from head to toe. Keep this posture until you can't hold on. With the increase of practice time, you can use one-legged support or put your feet on the fitness ball to increase the challenge of practice.
Situation 2: After practicing on the treadmill for a long time, the buttocks still look very loose.
: increase strength exercises.
Women often overestimate the health of endurance sports. Stepper is not so obvious for improving hip lines or shaping hips, especially after you practice for a while. If you want to really shape the hip line, you need to increase your strength practice. Do some hip exercises, including squatting, sprinting and kicking. Do it 2 ~ 3 times a week, 1 month. Kicking exercise (on the oblique kick exerciser): 3 groups each time, 20 ~ 25 in each group, and the practice speed should be slow. Choose your weight according to your own situation and gradually increase it, up to about 22 kg. Static lunge: the next 2 seconds, the last 2 seconds. Do 2 groups on each leg, each group 15 ~ 20 times. With the increase of strength, dumbbells can be added.
Situation 3: Always get injured in sports.
: Set aside time for muscles to rest and recover fully.
Proper rest is very important, it is an important part of life, but we often ignore it. If you take part in the same high-intensity exercise five times a week, the same pressure will repeatedly act on the same muscles, joints and ligaments, and eventually, they will go on strike because of fatigue. This may also ignore other muscle groups, leading to uneven muscle development, which is also an important cause of injury. Therefore, it is best to leave 48 hours of rest time for muscles between two strength exercises, and at least rest 1 day a week for endurance exercises.
Situation 4: You are familiar with all the exercises, and you can finish them with your eyes closed.
Add challenging new projects, speed up the progress or make adjustments.
Climbing 50 steps on the treadmill may give you a sense of accomplishment. When we exercise, we will bring a certain sense of * * * to the body, and the body will react to it, but if you only provide the same sense of * * * every day, over time, when you reach a certain level, you will stagnate. There are many hiking, cycling, swimming, competitive sports, elliptical exercise machines, stretching machines, treadmills and various courses. There is no reason to always choose the same sport. In addition, we need to adjust the intensity of exercise frequently. For example, let long-term stable exercises alternate with short-term high-intensity exercises.
Situation 5: For five years, your long-distance running speed has not changed.
: Increase speed practice.
The key to the speed of progress is to gradually increase the heart rate. The purpose of doing this is not only to improve the speed, but to adapt the body to the new speed. If your heart rate keeps at 150 beats per minute during normal running, you can take one day off every week to increase your heart rate to 160 beats. When the heart rate is maintained at 160 times, run for 1 minute and then run for 2 minutes 150 times. The total length should not exceed 1.6 km. 1 month later, you will find that although the speed has increased, you can still cope with it calmly. Finally, you can speed up effortlessly.
Situation 6: Fear of fitness.
Solution: Stop all fitness activities within one week.
No running, no cycling, no doing, no lifting dumbbells ... and then "dancing" in the ballroom all night, cleaning up the room or dragging some friends to the bar to chat. When this week is over, you will be in a good mood again and devote yourself to the previous fitness activities. Maybe you will get new inspiration to try other forms of exercise. To eliminate the boring feeling of fitness, we must first adjust our exercise regularly, and don't repeat the same exercise twice a week.
Situation 7: By the middle of the exercise, I was exhausted.
Solution: Make sure you have enough calories and nutrients in your diet.
Women lack physical strength in fitness, mainly because the food they eat every day is not enough to support a lot of exercise and provide necessary nutrition for muscle exercise. According to the data of the American Dietetic Association, a 25-year-old woman, with a height of 1.68m and a weight of 60kg, needs 7533 ~ 9207 calories a day, which comes from snacks on average. Dehydration and iron deficiency are also physical deficiencies. If you feel tired for a long time, it is recommended to see a doctor. Some health problems, such as thyroid, diabetes and sleep disorders, can also lead to fatigue.
Situation 8: I haven't exercised for a day and feel uncomfortable all over.
Solution: You may be addicted to fitness.
Everyday is an excellent habit, but it is unhealthy to be too hard on yourself. Once you are addicted to fitness, you need to find your real motivation first, otherwise you will feel that you will not spend enough time exercising. You should first ask yourself what will happen if you don't go to the gym for a day, and then see what the resulting emotions are related to. Your goal may be to improve your health, or to get rid of loneliness or work troubles. Dr. Brown said that fitness addiction may also be a manifestation of depression. If you think you can't get rid of this state, then I suggest you go to a doctor for a diagnosis.