Pay attention to the misunderstanding that women cannot step into fitness. With the increasing pressure of people's life, many people will take time off to exercise, but we should also pay attention to many things in the process of exercise and fitness to avoid falling into the misunderstanding of fitness. Let's first understand the misunderstanding that women can't step into fitness.
Pay attention to the misunderstanding that women can't step into fitness activities +0 1, and don't form sports addiction.
In general, people who take part in fitness training for the first time will feel very excited, especially when the exercise is effective. This greatly encourages you to take part in more exercise. However, some people can't wait to get into intensive exercise as soon as they enter the fitness room, ignoring the warm-up before exercise.
Moreover, excessive training will often make you exhausted and affect your normal life and work. In this regard, Richard Cotton, spokesman of the American Training Committee, pointed out that fitness is a long-term project, and you should not want to become a bodybuilder in one day.
2. Waking up in the morning and after training are two important periods for you to eat.
While training hard, we need to increase our demand. If you don't eat enough in the morning, you will feel hungry at the end of training. Dr Jacqui Bern, an assistant professor at Colorado State University, said that there should be more carbohydrates and some protein in the morning. Egg white is a better choice.
In addition, low-fat yogurt, milk and cereal are also good choices. Eat immediately after training, because the body needs to replenish the consumed energy. Eat carbohydrates, protein, water and, of course, delicious snacks.
Diversified training is good for you. It can make your body function develop in a balanced way.
Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Only by combining aerobic exercise with strength training can we improve our physical fitness in an all-round way.
4. Stretch before training, but warm up before stretching.
Do 10 minutes of low-intensity pedaling training first. This can not only reduce the injury, but also increase the body temperature before strenuous exercise. When the body tissue is warm, you can do stretching exercise for another 5- 10 minutes, especially stretching those muscle groups and body parts that may be used.
5. Recovery is equally important for training.
In the process of exercise, the necessary pause can not be ignored, because the body itself needs enough pause period to recover. As a beginner, don't do heavy exercise training more than four times a week. On the same training day, the same muscle tissue should not undergo multiple intensive training. If there is pain in the previous exercise, don't force it in the later training. In addition, comprehensive nutritional maintenance is also necessary, and eating 5-6 times a day is a good choice. Finally, you need to keep at least 8 hours of sleep, because enough sleep will restore your energy and body.
6. Don't do the same exercises over and over again.
Sports experts tell us that your body will only change when you exert yourself, that is, the more places you exercise, the greater the change. And if you repeat the same exercise program for a period of time, your body can only exercise one or two parts, while other parts and muscle groups are not fully exercised.
It's hard for your body to keep balance, and it's hard for your body to reach its best. Therefore, fitness experts suggest that bodybuilders should choose a variety of training methods and change them frequently so that all parts can be exercised.
7. Women like strong men.
Psychologists believe that powerful men are considered sexy. Those who exercise regularly not only feel good about themselves, but also attract the opposite sex. This is also the reason why many women like energetic men on the sports field.
Fitness channel I remind: this feeling of self-confidence is very helpful to insist on fitness training, which will make men have high morale and a sense of accomplishment. Women please themselves, so do men? To learn more about health and fitness, please pay attention to the fitness channel.
Pay attention to the misunderstanding of female fitness 2 1. What are the misunderstandings of women's fitness?
First, go backwards.
Walking or running backwards can stimulate the muscles that don't exercise often and improve the balance ability of the human body. Therefore, many elderly people like to walk backwards in the morning exercise. Because the cardiovascular reserve capacity of the elderly is reduced, walking or running backwards will overwhelm the cardiovascular system. At the same time, it will turn the neck, which will lead to compression of the carotid artery, narrowing of the lumen, reduction of blood flow to the brain, hypoxia in the brain, and even sudden fainting when turning the neck.
For the elderly, occasional retrogression will not harm their health, but it should not be carried out frequently.
Second, take a deep breath.
In recent years, through scientific research and clinical observation, it is found that excessive deep breathing can induce cardiovascular and cerebrovascular contraction in patients with hypertension and coronary heart disease, which is fatal. Accidents such as myocardial infarction and cerebral hemorrhage are directly or indirectly related to deep breathing.
Therefore, experts suggest that patients with arteriosclerosis, especially hypertension and cardiovascular and cerebrovascular diseases, had better not take deep breathing exercise.
Third, drink salt water.
Physiological research believes that physiological activities such as breathing and sweating are still going on during sleep and consume a lot of water. When you get up in the morning, your blood is concentrated. Drinking salt water will aggravate hypertonic dehydration and make people feel dry. At the same time, early morning is the first peak of human blood pressure rise. Drinking salt water will make blood pressure rise even higher, which is not good for health.
These fitness methods, I believe many people who like fitness have exercised. Although these fitness methods will not cause much harm to the body in the short term, they really have no effect on fitness in the long term, and the side effects of drinking salt water for a long time are particularly great!
What are the female fitness programs?
1, fight-lose weight quickly and effectively
Boxing was originally founded by a black boxing world champion. He mixed boxing, karate, taekwondo and some dance moves, and asked practitioners to punch and kick with the music. Boxing needs the perfect combination of speed and strength, which can consume a lot of calories. Boxing can consume 600 calories an hour, which can strengthen the muscle strength of waist and abdomen. Keeping practicing for 3 months can make practitioners have good endurance.
2. Yoga-Soft Body Language
Yoga can be used to prevent and treat many diseases. When practicing yoga, you can keep your body in a certain posture for a period of time, so as to achieve the unity of body and mind. Practicing yoga can make endocrine balance, the limbs of the body develop in a balanced way, and even if the sleep time is not very long, it can maintain good physical strength.
3, Taekwondo-find a master feeling
Taekwondo originated from ancient Korean folk martial arts and was based on footwork. Many people practice Taekwondo not only for fitness, but also for the word "cool". The coach standing at one end holds the foot target high above the waist, and the students jump in the air after a few steps of run-up, and the side flight accurately hits the foot target. The seemingly thrilling action is actually a piece of cake in Taekwondo.
4, Latin dance-shaping the perfect waist and buttocks
Latin dance can fully release emotions, reduce stress, improve body flexibility and strengthen cardiopulmonary function. The human body state when dancing Latin dance: the upper body, especially the shoulders, should stand well, which is the embodiment of white culture in Latin dance; The middle part of the body, including the waist and crotch, should be twisted to the fullest, showing the lively and extroverted characteristics of African culture. Some dance movements of the lower body, legs and feet draw lessons from Indian culture.
5, step movement-enjoy the rhythm of up and down.
Step exercise, as a kind of aerobic exercise, requires practitioners to do long-term moderate and low-intensity exercise under the condition of adequate oxygen supply. Because of the height of the pedal itself and the intensity of exercise, it takes more energy to complete the same action than on the flat ground, making the legs stronger and the muscle lines more beautiful, which can effectively solve the problem of hip drooping.
Pay attention to the misunderstanding that women's fitness can't step into 3. Five misunderstandings that women must know in fitness.
Myth 1: I am worried that my muscles are too developed.
Don't worry about this at all! Because the growth of muscle needs androgen, and the secretion of androgen in women is only one tenth of that of men, so women's muscles are not as developed as men's. If you really grow muscles so easily, it only shows that you are a natural bodybuilder. It's a pity not to practice bodybuilding!
Myth 2: Exercise time is too long.
Whether it's weight loss or body shaping, the longer the exercise time, the more effective it is. The fitness instructor pointed out that long-term exercise will only make your physical strength overdraw, and you are practicing willpower, not your body! Don't rush for success in fitness. You know, a good figure and a healthy body can't be practiced in a day or two. Perseverance is the most important thing.
Myth 3: the purpose is unknown, blindly follow the trend.
Many women are keen on fitness, but they are confused about how to choose fitness exercise. Anyway, they just practice with coaches or friends and don't make plans according to their actual needs at all. Learn aerobics today, dance tomorrow and yoga the day after tomorrow. Finally, I found that I couldn't practice anything, so I had to give up.
Myth 4: Where to practice, you can reduce it.
This is one of the most serious mistakes in women's fitness. We should know that the calories consumed by light training local muscles are very limited, and the effect on improving the basal metabolic rate of women is also minimal. Female friends need to practice more muscle groups such as chest, back and legs, so as to consume more calories, which will obviously improve the basal metabolic rate of women and will not make the muscles too developed.
Myth 5: thinness is the only criterion for a good figure.
Many women are too keen on their bones and neglect their health. The fitness coach pointed out that the four elements of a healthy body are fat content, body flexibility, muscle strength and muscle endurance. If we only pursue thinness and ignore others, it will do great harm to women's health. Therefore, it is suggested that female friends should stop deliberately pursuing bone feelings.