Nine practical skills of fitness. There are countless fitness tips flying all over the sky now. It is said that life lies in exercise, and many people also want to lose weight through fitness, but they should exercise moderately and in a planned way, understand the nine practical tips of fitness, and act quickly!
Nine secrets of fitness 1 NO 1, this should be said to be the most basic secret of fitness, but it has been observed that many students who exercise have neglected it-wearing appropriate clothes to practice. What to wear in the gym, we must ensure the freedom and safety of activities.
The biggest problem in the gym is often that many male fitness students don't wear shirts when exercising. Imagine, why do you let other students suffer from your "underarm odor"? Don't wear any kind of bodybuilding sleeveless T-shirt, at least you should wear a T-shirt.
NO2。 Drink water regularly (before and after training and during training). This advice is not only practical in the gym, but also applicable to every day. Drinking water often is a good habit.
Third. Make sure you have mastered the correct weightlifting skills. If you train with the wrong skills or methods, you will not get any improvement, but you will often strain your muscles, destroy tendons and ligaments, and even cause fractures.
You should warm up before you start lifting weights. You can do 5- 10 minutes of cycling practice first. 5- 10 minutes is enough to make your blood flow naturally and make your heart move. Next, it's time to warm up with a load. You can choose 40% of the weight to be practiced to warm up and let the muscles adapt first.
Don't bite off more than you can chew, and lift as much weight as you can, even though it will make you look stronger. Obviously, if the weight exceeds your load, you are likely to get hurt. Don't bring vanity to the gym.
Sixth place. Your eating habits play an important role in your health. You must adjust your diet according to your fitness effect. Without good eating habits, no one can succeed in fitness.
Seventh place. While exercising, you can take relevant health-care and nutritional supplements. This will help your fitness process, and you can consult your dietitian or coach for specific methods.
Eighth place. Go to the gym with a training plan. Some people are like this. They didn't have a clear plan in advance, but practiced in the gym immediately. As far as I know, some people may do leg exercises three times a week, completely ignoring the training of other parts of the body. Obviously, it's just because they don't have a clear fitness plan. Experts suggest that you make a fitness plan for yourself and write down a fitness log so that you can have a clear goal and know your progress.
Ninth, concentrate. When you are training, you must pay attention, which will help you keep the correct posture, and it is also likely to make you lift higher weight, which will help you exercise your muscles and lose weight.
Nine fitness skills 2 1, where you practice, you don't have to reduce it.
Some people think that practicing abdominal muscles can reduce abdominal fat, but it is not. Reasonable equipment training can effectively carry out anaerobic metabolism and aerobic metabolism to achieve the purpose of reducing fat, rather than simply practicing muscles in a certain part.
2. Excessive sweating has nothing to do with reducing fat.
Misguided by the idea that "sweating more can reduce more fat", people are willing to "sweat like rain". Studies have shown that sweating a lot without proper hydration can easily lead to human collapse. Simply sweating can't effectively lose weight. Only by adding some equipment training can we achieve good results.
3. Avoid shaving before exercise
Because shaved skin is particularly sensitive, sweating during exercise will stimulate the skin in these parts, making it inflamed and stinging.
4. Women who practice equipment will not become Schwarzenegger.
As you can see on TV, women who participate in bodybuilding competitions are muscular. In fact, many of these "muscle girls" were injected with hormones. The muscle growth of women is different from that of men. Men grow by increasing their girth, while women's muscles grow vertically, which will only make them look fit.
5, women's fitness light figure to lose weight
Women just want to lose weight, not exercise muscles. Although the danger will not appear immediately, it is like a time bomb, buried under the surface phenomenon of health. These hidden dangers include easy osteoporosis and joint injury caused by insufficient strength. This is why many women's hands, hips and calves are prone to fractures, and it is also easy to cause low back pain and scoliosis.
6. When do you rest and exercise?
Pay attention to your heartbeat every time you exercise. If you have to gasp and feel tired when you speak, take a break quickly. This kind of overloaded exercise is harmful to your health.
7. Does the exercise achieve the best effect?
The heartbeat of young people during exercise should be 120 beats/min ~ 140 beats/min, and for people around 60 years old, it should be 1 10 beats/min, and each time should be no less than 30 minutes. This is most helpful to improve immunity and achieve good results.
8. Do you have a lot of belly fat?
Abdominal obesity is calculated by hip-waist ratio: that is, dividing waist circumference by hip circumference. If the male is above 0.9, or the female is above 0.8, it means that there is too much abdominal fat accumulation.