What should exercisers pay attention to in diet? Nowadays, because people work in the office all the year round, their physical strength will decline, so they will choose to exercise on weekends. Pay attention to diet after exercise, drink some muscle powder and replenish energy quickly. The following are the diets that should be paid attention to during exercise. Let's have a look.

What should people who exercise pay attention to in their diet? 1 oatmeal

Personally, eating oatmeal is very effective for fitness. Long muscles need not only protein's intake, but also a lot of carbohydrate food. Oatmeal is very suitable because it is rich in trace elements, protein, vitamins and dietary fiber. Now I basically eat oatmeal after training every night, and then eggs. It feels good.

Eggs (of hens)

Eggs, not to mention. This is a cliche. You can have two for breakfast. Of course, if you are eating eggs or muscle powder, you can skip breakfast.

bread

Eating bread is also to supplement carbohydrates. A bun like this is easy to carry. You can eat a little at home or when you go out at nine o'clock in the morning and three or four o'clock in the afternoon. If you don't want to eat, you can force yourself to eat a little. If you eat it, you will digest your energy and gain weight.

milk

Needless to say, milk is mainly a supplement in the morning, afternoon or evening. One thing here is that some brothers have indigestion, that is, lactose intolerance. In this case, it is better to eat some bread before drinking milk.

fruit

Apples and bananas are fruits. I recommend them because they are economical and nutritious. I remember when I was in junior high school, I heard the teacher say: an apple a day keeps you from going to the hospital. Although it is a bit exaggerated, it is enough to illustrate its benefits. Bananas are characterized by high energy, which is also a wealth for bodybuilders.

yogurt

Yogurt recommended him for two reasons: 1 improving digestion and absorption function, as we all know; Protein is supplemented, and the content of protein in yogurt is also very high, so yogurt has become a good thing for fattening.

corn

Corn was recommended to him because he likes to eat it himself. Secondly, it belongs to coarse grains, has good energy content, can help gastrointestinal peristalsis, and is economical and practical.

Muscle powder

I won't say much about muscle powder. Within half an hour after practice, during prime time, your muscles will be repaired, exceeding the original level!

What should people who exercise pay attention to in their diet? 2. controlled exercise.

The training of carving abdominal muscles must have controlled movements. Every exercise should always pay attention to the contraction and extension of abdominal muscles, especially the "burning" of abdominal muscles through contraction in each group of exercises. For example, when hanging legs and lifting legs, use the contraction force of abdominal muscles to drive the legs close to the body; When doing frontal compression, the main concern is to use the contraction force of abdominal muscles to lift the upper back, and the lower back is still close to the ground, so that the chest ribs are pressed down. I swing my body back and forth from the department to complete every exercise, and I am most concerned about making quality rather than quantity. Many people try to do it hundreds of times at a time, or in a particularly slow or fast way. It's actually a waste of time.

Second, a reasonable diet.

No matter how hard you try and keep practicing your abdominal muscles, it's all in vain if there is a thick layer of fat covering your abdominal muscles. Reasonable diet and aerobic training are the necessary means to clean up abdominal fat, and also the basis to carve abdominal muscles in summer.

Before entering abdominal muscle training, it is very important to establish scientific and reasonable dietary concepts and habits. abdominal muscle training is surrounded by hardships. For example, in the trend of low-calorie diet, potato is a good low-calorie carbohydrate food, but it is a bit extreme for some bodybuilders with high exercise and high intensity. Fitness practitioners must learn to carefully calculate the appropriate intake of carbohydrates according to the guidance or relevant knowledge of the coach, appropriately change the types of carbohydrates, add complex carbohydrates to the diet plan, such as white cereals and vegetables, and know how many grams are most suitable for them.

Third, around the plan of carving "summer abdominal muscles".

This is an intensive abdominal muscle training program, which consists of two exercises in the super group. It uses three cycles of training to stimulate abdominal muscles with shocking intensity.

Exercise 1: Hang your legs.

Mainly for the lower abdomen. Like other abdominal exercises, hanging legs can stimulate the whole abdomen from different angles. When practicing, hold the bar and hang it first to fully understand the' stretching' of the trunk. Bend your knees slightly, then slowly lift your legs until they are parallel to the ground. Before putting down your legs, control the highest point for about half a second, and keep your knees slightly bent all the time. If your legs are straight, too much pressure will be transferred to your back. Feel the stretching of abdominal muscles at all times during exercise to avoid other external assistance. Exhale at the top of the action and hold your breath when you fall. Don't swing or lift your legs violently, and don't let your legs fall uncontrollably, which will reduce the pressure on your abdomen and the effect of exercise will be greatly reduced. It is difficult to achieve 20 times/group by control method, and it can be reduced to 15 times/group. Don't cheat to get the specified number of times. The effect of 15 times/group with abdominal muscle burning is better than that of 20 times/group without feeling.

Exercise 2: Active Compression or Roman Chair Sit-ups

Roman chair sit-ups are mainly aimed at the upper abdomen. These two movements seem simple, but in order to really get the best training effect, we must use the contraction force of abdominal muscles to promote the compression of chest ribs. The scope of the two exercises is relatively small, and the movements are relatively short. Make sure that the upper body curls inward when completing the action, and never raise and lower the back stiffly. Through the inward curl of the trunk, the abdomen is compressed by natural movement, and the spine bends to make the chest ribs cling to the pelvis and gradually stretch and recover. While strengthening rectus abdominis, in order to drive oblique abdominis muscle and serratus anterior muscle to participate more in sports, one elbow can be alternately used to touch the opposite knee. After 20 exercises/groups, your abdominal muscles will feel "burning".

Go on a four-week summer abdominal muscle training as soon as possible! Train other body parts with the same intensity to ensure that your abdominal muscles will get beautiful contours and obvious bulges, and a satisfied smile will appear on your face. Walking on the beach in summer, people will cast envious eyes!

Note: Do 1 group sit-ups immediately after completing 1 group leg suspension. Rest for 30-60 seconds, then do the next cycle, and * * * repeat three cycles. Beginners can use the program for three consecutive days every week: advanced bodybuilders can use the program for five consecutive days from Monday to Friday. In addition, if you want to know the "compulsory course" of abdominal muscle exercise,