Concentration is the first secret. Many people don't pay attention to the muscles they want to exercise or the actions they should do when exercising, but exert their strength where they shouldn't do it and practice the wrong muscles. For example, it's funny to practice until the chest muscles wander to the triceps, and finally become a Popeye pie with small breasts and too big arms. Only by concentrating, can we make correct movements, so as not to cause sports injuries and lose fitness because of the wrong posture.

2. Have a dietary discipline.

Fitness must be matched with diet to have corresponding effects.

Just after exercise, it is a "no-eating period", and eating is the most taboo. Because half an hour after exercise is the best time for the body to absorb, if you eat at this time, you will eat some fat, but the calories you just consumed will be replenished immediately.

With the increase of age, the body's metabolic function becomes weak and fat is easy to accumulate. If you are not careful, you will have an extra swimming ring. Men, such as Caroli, find it troublesome and trivial to count calories. However, I think the best and most effective way to calculate iron is to "halve all". No matter what you used to eat, you don't have to eat anything special now, just halve the previous amount. Like I used to have a sandwich and a large cup of milk tea for breakfast, now I have half a sandwich and a medium cup of milk tea; Eat half a box for lunch, afternoon tea and dinner, and then halve it.

3. Control the rhythm of breathing

This is the most important step in exercise. Usually you will hear two schools of thought: one is any exercise, exhaling when you are near your heart, and inhaling when you leave your heart. My personal experience is that any way of breathing is ok, as long as you feel comfortable!

4. Create an imaginary enemy.

This is an art, people must have a living imaginary enemy to inspire them, in order to have the motivation to make progress and a sense of accomplishment. This goal is most suitable for people around you, people who feel in good condition and will not be too difficult to achieve, people who can be directly inspected by you every day, such as the sunny little brother in the office or the prince with lines in the circle of friends. Don't take Schwarzenegger as an imaginary enemy, set your goal too high, and you will live in constant failure. Wait until the imaginary enemy is defeated in the first stage, and then find the next more difficult enemy.

Step 5 change your taste

Muscles also have a period of inertia fatigue. If you let it do the same action or bear the same weight for a long time, it will be tired and slow, and your efforts will be in vain. Therefore, every two or three months, we will change our fitness movements and increase or decrease the weight we carry. Only in this way can we maintain solid muscles and lines. The most taboo of fitness is to let the muscles in the same part exercise. Be sure to rest your muscles for 48 hours before you can practice. Because muscles without rest will not grow beautifully, and constant practice will only drag them down quickly until they can't stand straight. Therefore, we must arrange a good schedule, such as practicing chest and abdominal muscles today, triceps and biceps tomorrow, deltoid and gluteus the day after tomorrow, and then practicing chest muscles circularly.