1. Only exercise the muscles that interest you. Many people do bench press exercises as soon as they arrive at the gym, and then practice biceps crazily, which is the same every time. It seems that a bulging chest and strong arms are bodybuilding. This is a wrong idea. Bodybuilding is to develop the muscles of all parts in an all-round and coordinated way, thus shaping a well-balanced figure. Therefore, beginners must pay attention to exercising every muscle in an all-round way, otherwise they will not only fail to achieve the purpose of fitness, but will practice deformity.

2. Advanced instruments are most effective for developed muscles. Beginners are often interested in combination instruments, ignoring the role of barbells and dumbbells. In fact, barbells and dumbbells are the most basic and effective equipment for fitness, and combined equipment is an effective supplement to basic equipment and basic movements. Beginners should first learn to practice basic movements with basic instruments, and then use combined instruments.

3. Ignore the accuracy of the action. Some people pay special attention to practicing the weight and the number of movements, and don't pay much attention to whether the movements are standardized. The effect of bodybuilding training depends not only on the weight of the load and the number of movements completed, but also on whether the muscles are directly pressured and stimulated. If the action is deformed or not in place, the muscles to be trained are not stressed or only partially stressed, and the training effect is not great.

4. No rhythm. Bodybuilding is the exercise of local muscles in the body. In order to concentrate the local muscles, the movements must be smooth, not fast or slow. It is necessary to control the whole process of practice and increase the intensity and depth of stimulation. In other words, when the muscles contract hard, the movement speed is slow. Don't use rebound force or inertia, but rely on muscle contraction in the practice area to overcome resistance. Stop 1~2 seconds when the muscles contract to the limit state. When the action is resumed, the muscles should also be controlled hard until they are fully stretched. Doing so can deepen the stimulation of muscles, make more muscle fibers participate in contraction, and make more capillaries dilate and congest, thus providing more oxygen and nutrition for muscles and promoting muscle growth.