Is wrong.
Abdominal muscles are an important part pursued by many fitness enthusiasts.
Have a perfect abdomen.
Not only the image can be good, but also the work can be good.
But do you really know about abdominal muscles?
Why do others have six dollars and eight dollars, and I only have four dollars?
Am I not working hard enough?
Let's take you to popularize the misunderstandings in fitness.
We misunderstood the abdominal muscles from the beginning.
In fact, abdominal muscle is a whole muscle, called rectus abdominis.
I believe that some friends will question that they can clearly see multiple abdominal muscles.
Popularize it for everyone.
This is all because of tendon stroke.
Tendon stroke is like a knife, cutting rectus abdominis into pieces.
So you will see pieces of abdominal muscles.
Look at the picture below and you will understand.
Little friends who can't read the anatomical map.
Let me show you an intuitive picture.
Brother Xiaoming, a big star in the entertainment circle and a fitness expert.
His abdominal muscles are still obvious.
Tendons grow well and abdominal muscles are symmetrical.
You must have searched online for how to train perfect and symmetrical 8-pack abdominal muscles.
Sorry, I'm sorry to tell you today.
These teachings are all bragging, BB.
A person's rib stroke can't be obtained through training, it's all natural.
So teenagers who can have eight-pack ABS
You are really lucky.
We must cherish the extra pair of tricks.
The exercise of abdominal muscles only helps you build muscles.
Let you have clearer rectus abdominis and lines.
Secondly, there are many people on the Internet who say that their abdominal muscles are asymmetrical because they are not trained in the right way. This is actually a misunderstanding.
The symmetry of abdominal muscles is the same as the number of tendons.
Is congenital
Whether the abdominal muscles are symmetrical or not depends on the stroke of each tendon.
Chun Wu is also a fitness expert.
But congenital factors prevented him from changing the position of tendon stroke.
So, stop looking for the secret recipe of abdominal muscles.
It's all in vain
Or focus on reducing fat?
Let yourself have clearer lines.
Fat people are all potential stocks.
Cherish the fat people around you
Maybe one day he will surpass you.
Here are 9 abdominal muscle training moves, which are unisex.
The fitness instructor shows 9 standard abdominal movements, with aerobic training and reasonable diet, to ensure that your mermaid line is no longer a dream. 15- 25 times each! Burn the abdomen and build beautiful abdominal muscles!
The biggest mistake is excessive exercise!
Generally speaking, it takes about 1 hour for the immunity to decline after strenuous exercise, and it takes 24 hours to recover to the original level. The body's immunity drops, and when it is attacked by germs and viruses, it is easy to suffer from colds, pneumonia and gastrointestinal infectious diseases. Therefore, physical exercise should be moderate, with full spirit and no fatigue after exercise as the standard.
Excessive exercise may lead to neurosis, reducing your reaction ability, balance ability and muscle elasticity. Although no exercise is not good, at least the human body maintains a stable state, but excessive exercise breaks the harmony of the human body itself, which is more harmful than no exercise. People are not very clear about the concept of excessive exercise, and many people mistakenly think that fatigue is excessive exercise. Exercise itself is a project that produces fatigue. Through the process of fatigue-recovery, the human body can be exercised, the muscle strength and the coordination of various organs can be strengthened, and the aging degree of the body with age can be slowed down.
Fatigue is not a bad sign. Some acute fatigue phenomena, such as sweating, waist and knee aches, muscle aches, etc., are not considered excessive exercise if they can be recovered in the next exercise. On the contrary, it is called excessive exercise.
From a professional point of view, excessive exercise has two consequences, one is excessive training in competitive sports, and the other is excessive fatigue in ordinary sports. This kind of fatigue is generally chronic, and various discomfort symptoms appear in the human body through the accumulation of sports fatigue that is not fully recovered every time. Like our common knee joint strain and chronic lumbar muscle strain, they are all the results of local fatigue. In this case, it is necessary to change the way of exercise. For example, people who often play basketball, reduce the number of times they play, interspersed with other sports instead of a single sport.
Be careful when your reaction ability decreases, your sense of balance decreases, your muscle elasticity decreases, you feel dizzy and nauseous in the sports field, you can't eat well, you can't sleep well, you are depressed, you are irritable, you are constipated, you have diarrhea, and you are prone to catch a cold. This is probably caused by overall fatigue. When the whole body is overtired, the central nervous system is damaged and the whole body begins to appear abnormal, which is a typical neurosis with the above manifestations. At this time, you should stop exercising and see a doctor.
In order to avoid excessive fatigue caused by excessive exercise, people should do it step by step and according to their abilities, such as exercising 2-3 times a week, taking a rest for two or three days, and choosing exercise according to their age and physical condition. Sudden exercise after ten and a half months without exercise is also easy to exercise excessively, leading to excessive fatigue.
People should choose diversified sports. Don't limit yourself to one or two sports you like, but expand your sports and cultivate diversified sports fun. Doing different exercises every week not only exercises the body in all directions, but also avoids the strain caused by single exercise.
In fact, as long as you are willing to move, there is nothing wrong. At least if you move, you will benefit from energy consumption to some extent, both physically and psychologically. But from another perspective, if an individual has a set goal, then there are many kinds of goals, which vary from person to person. Every stage of every goal needs a highly targeted personalized training plan or combination. For example, you can't let a friend who wants to gain muscle. In fact, there is no right or wrong fashion. Losing weight or bodybuilding is all about dealing with the body. First of all, you should know yourself. If you are Xiao Bai, then find a professional partner around you to help you understand yourself. But if not, get to know yourself. Safety is the first principle! Practice is the last word before talking about the effect according to one's own ability.
The core of reducing fat is to improve basal metabolism. Presumably, most fitness enthusiasts have heard the saying that the best way to lose fat is strength training. After the muscle mass increases, it can improve the basal metabolism, and it will not get fat no matter how you eat it in the future. Recently, I also read some articles about fitness network celebrities. The content of the article is to teach adults to increase exercise, drink more water and eat some supplements to improve metabolism and reduce fat. It is even said that the metabolic rate will be low in winter, so we should eat less. But is this really the case?
Basal metabolism refers to the minimum energy required by human organs to maintain life, and the energy metabolism rate is not affected by muscle activity, environmental temperature, food and mental stress. This is the definition of basal metabolism. As can be seen from this definition, whether it is increasing exercise (muscle activity), temperature difference between winter and summer (ambient temperature), taking supplements and drinking water (food), etc. It is clearly stated in the definition that basal metabolism cannot be improved.
What needs to be mentioned next is whether muscle gain can improve basal metabolism. Muscle gain can indeed improve basal metabolism, but the basal metabolism of muscle consumption is only 18%, while the basal metabolism of visceral consumption accounts for 80%. At the same time, per 1 kg muscle, the increased basal metabolic heat is about 10-40 calories. So maybe many people don't know. Studies have shown that it is amazing to gain 2-3 kilograms of muscle every year. The total amount of muscle gain is 10 kilograms, which is enough to make you a "big muscle bully" in the gym. And the 10 kg of muscle you get after training for 3-5 years can only increase 100-400 calories (a compromise of 250 calories). An ordinary man who has never exercised has a basal metabolism of about 1500 calories a day. If you train strictly for 3-5 years, you can only increase your basal metabolism 1/6 compared with the average person. I don't think this insignificant basal metabolic increment can keep you from rebounding, and you won't get fat no matter how you eat it.
It is the most wrong view not to consume carbohydrates during fat reduction. Carbonated water should be the first energy source, whether it is to lose fat or gain muscle. Not only because carbohydrates can enhance people's thinking ability, but also make people's exercise state better. It is also because in the case of insufficient carbohydrate intake, blood sugar is too low after exercise, and the body must break down muscles to meet blood sugar needs. If the intake of carbon and water is insufficient in the process of reducing fat, it will not only affect the life and exercise state, but also lead to excessive muscle loss.
Newcomers always make many mistakes in fitness, such as which movements are not standard, using the wrong force, doing high-intensity exercise at the beginning and so on. These are common mistakes made by novices. Once a mistake becomes a habit, it is difficult to correct it, so we should try to correct it before it becomes a habit. Next, I will list some wrong examples and teach you how to correct them.
First, consult modestly.
Newcomers are generally at a loss when they go to the gym. If you don't buy courses, you can only practice silently, and novices are prone to mistakes. At this time, we should humbly ask others for advice. Most gyms will have some fitness veterans. If you ask boldly, don't worry about losing face.
Correct posture is the most important thing. Fitness veterans usually tell you that posture is wrong and will teach you to correct it. In addition, it is best not to go to fitness alone, because fitness needs two people to supervise each other in order to carry out better. In addition, a good training environment is also very important. What would you think if you humbly asked others to ignore you?
Second, it is important to look at the fitness equipment carefully.
In the process of fitness, posture is wrong, which is more terrible than not practicing. This wrong posture is invalid, but it may hurt. Be careful. In fact, many newcomers don't know that there is usually a small sticker on the fixed equipment. The content on the sticker is the use of the equipment and the body parts that can be exercised.
This little sticker is easy to be ignored by novices, which is not good. The importance of stickers is still very high. You can clearly see which part of the body is correct on the sticker, and some equipment will also indicate how many groups to do and how many times to do each group.
Third, it is best to buy classes.
When exercising, a wrong posture is still fatal. It can be said that such exercise is more terrible than no exercise, so that it is ineffective and may be injured. So you'd better find a fitness instructor to buy classes.
Of course, this is not a sales promotion, but a course that is really important. The fitness instructor will teach you the most professional methods and movements. Although the time of a class is very short, you can go to the coach openly in the future, and the general coach will kindly tell you what you did wrong and what you need to correct.
Finally, I want to remind you that you should be careful whatever you do or stretch after fitness. If you stretch incorrectly after fitness, you may get injured, such as a muscle strain. If it is really an accidental injury, you have to go through a rehabilitation period, so you can't keep up with the progress of fitness. Therefore, the method of appealing can help you correct the wrong posture.
This is an era of information explosion, and all kinds of information flood into our lives. Some of this information is very useful to us, others are useless to us, and even counterproductive. So do bodybuilders. Some information sounds reasonable, but it actually makes us get twice the result with half the effort, and some even have negative fitness effects, which directly hinders our fitness progress.
Beginners often make the following mistakes:
No.65438 +0 sets the goal too high or unrealistic.
Pursuing a healthy and perfect figure is the wish of most people, but it is impossible to realize this wish without years of hard exercise. Fitness beginners can't pursue a perfect figure for a month or two at first, but should exercise step by step.
No.2 ignored the gene restriction.
Exercise can make your figure better, but it cannot change your height. Some fixed factors cannot be changed by exercise.
No.3 made a simple training mistake.
Some small mistakes and misunderstandings will reduce your training effect by half or even have no effect. After correcting these mistakes, your promotion space will be greatly increased. Next, let's talk about common mistakes in sports.
And how to correct it?
Error 1 Unknown target.
If you want to lose weight somewhere, you have to train hard somewhere. So the fat here will be lost. First of all, you should know that a lot of fat will not be burned during exercise, and the catabolism of fat mainly occurs in the rest time after training, which is the so-called "delayed burning effect". How to fill the big hole generated by training? One is through eating, and the other is through the fat stored by yourself.
Error 2 Training intensity is not enough.
Don't think that you will lose weight as long as you exercise. If our body adapts to that kind of "casual exercise", it will not produce stress reaction, so the effect of reducing fat will be very weak. Only by pushing yourself out of the comfort zone and letting your body have a stress reaction will you achieve the effect of reducing fat!
If you want to improve your cardiopulmonary ability, you can try interval training. With the progress of exercise, by gradually increasing the total number of groups, reducing the rest time and increasing the difficulty of exercise, the body will continue to produce stress reactions.
Strength training: If your limit is 20 times, then you should persist for 20 times, if you stop at 15 times. It will not achieve the effect of 15/20 we imagined. The exercise effect is much lower than 15/20.
All must be done 20 times.
Mistake 3: Do not do strength training to reduce fat.
Although the key to reducing fat is to "open your legs and keep your mouth shut", many people's training methods have become dieting+aerobic, ignoring strength training. In fact, strength training plays a great role in reducing fat. Can stimulate muscle repair, make the body fully maintain the status quo under the condition of insufficient calories, and reduce muscle loss. The consequences of not doing strength training may reduce some muscles. The effect of reducing fat was not achieved.
Mistake 4 Dangerous actions and irregular techniques
If your purpose is only to reduce fat, we suggest that you reduce the amount of training for some sports without the guidance of a professional coach. Such as: Olympic weightlifting, strength weightlifting, cross-fitness, excessive long-distance running, and any sports that require a lot of turning or bursting (excessive joint pressure). A reasonable fitness plan is not only the intensity of training, but also to minimize the chance of injury. One thing to remember in the gym is that once you feel uncomfortable or uncertain, slow down the first time.
Mistake 5: As long as you exercise, you can avoid taboos.
Fat-reducing effect = intake (calories)-consumption (calories)
Understand this truth, we can easily understand it. It doesn't mean that you won't gain weight as long as you exercise. When we consume more calories than exercise, we still have not achieved the effect of losing weight. Many fitness enthusiasts limit their intake to staple food, ignoring the calories of snacks. In fact, the calories of snacks can not be ignored. If you eat a bag of potato chips and drink a bottle of coke, you have to run for 30 minutes if you want to consume these calories.
Mistake 6 Lack of rest
Many people think that if they exercise hard, they will gain muscle. In fact, training mainly destroys muscles, and rest after training is the golden time to repair and grow muscles. If you don't have a good rest after training, muscle repair will be hindered. It will increase your muscle repair time and reduce the efficiency of muscle building!
Mistake 7 Ignoring supplements
A complete training process, including warm-up, training, tonic and rest, is very important, and none of them can be less. After training, the body is undernourished. At this time, you should supplement a lot of carbohydrates and protein to ensure that your body has enough nutrition to repair damaged muscles.
Mistake 8 lacks planning and execution.
Many people exercise out of temporary interest, and exercise is also to practice their own ideas. Without a systematic plan, it is easy for you to stand still, or go in the wrong direction, and fail to achieve the purpose of fitness. A systematic fitness plan, step by step to achieve fitness goals, will get twice the result with half the effort!
If you have a good plan, you must have execution. Let the plan be implemented step by step. Force yourself to follow the plan and record your completion at any time, so that you can see your progress more intuitively and make your plan execute more smoothly!
Eliminating these small mistakes will make you get twice the result with half the effort.
With the development of the times, more and more people are willing to devote themselves to fitness training in their spare time. For Xiao Bai, who is new to fitness, he is easily influenced by some wrong fitness knowledge. Today, let's take stock of the wrong knowledge in fitness.
1 Sweating = fat reduction: Many people equate excessive sweating with good fat reduction. Those who sweat more think that the fat-reducing effect is better, while those who sweat less think that the fat-reducing effect is not good. Actually, this is not right. The amount of sweating has a great relationship with the development of sweat glands, sports, weather and temperature, and does not represent the quality of fat-reducing effect. Studies abroad show that 85% of the fat loss is excreted through the respiratory system, and the remaining 15% is excreted through body sweat and urine.
2 Female Iron = King Kong Barbie: In the cognition of many female friends, iron represents long muscles, which is a wrong cognition. There are some women with big muscles on the Internet, but there are very few of them. Muscle growth needs a very special thing "testosterone". Due to physical reasons, the testosterone level in women is much lower than that in men. It takes years for men to be muscular, let alone women. So feel free to roll the noodles boldly.
3 Practice in fatty places: Many people only practice in fatty places when exercising. For example, if there is more abdominal fat, they will try their best to practice their abdomen every day. This method is wrong. Fat reduction is holistic, and partial fat reduction is unrealistic. Only by reducing the whole body fat content can we achieve local fat reduction.
4 People with good figure drink protein powder: Many people put protein powder in a too high position and think that I can build a good figure by drinking protein powder. Protein powder only plays an auxiliary role, and anyone with good figure can't do without hard training. So it's not that you can build a good figure by drinking protein powder.
5. Squatting knees should not exceed toes: First of all, it can't be said that this is a wrong knowledge, but it is a misunderstood knowledge. In the gym, you must have heard many people say that you can't squat your toes. In fact, in the process of squat, we need to distinguish the weight and posture of squat, and not any squat knee can't exceed the toes.
There is no wrong way, only the wrong way.
For example, if you follow the video on Keep Accurate, that's right. But in fact, many people's movements are not up to the standard, which leads to the training effect not being achieved or even being counterproductive or even injured.
1. Only practice the abdomen, not the waist. They are antagonistic muscles and need to develop in a balanced way, otherwise the chance of waist injury will increase.
2. Sit-ups have been eliminated. The pressure on the waist is great, which does not conform to the movement mode of the spine.
It's nonsense to think that abdominal muscles can be developed by practicing abdominal muscles.
4. Insufficient warm-up, thinking that formal training can be carried out after aerobic or stretching, often ignoring the light weight warm-up.
5. Where to practice if you want to lose weight.
6. It's useless to practice the external oblique muscle and lateral flexion.
7. Deify the flat bracket.
and .. / with ..
From the beginning, differentiated training, the average person basically has no strength foundation and needs to improve the basic strength. The basic strength is the roots of trees, and the bodybuilding method is to lift Hercules and so on. All come from basic strength. The way to gain muscle is to destroy muscle. How can you destroy your power? Only when the basic strength reaches a certain training level can differentiated training play a better role. The average person's differentiated training efficiency is too low from the beginning. You can't lie to yourself that you gain weight every week, but you can't stick to it every time. There is no solution. Without a foundation, you have to go to an advanced plan, just like a primary school has to go to a high school textbook. Others use a simple linear programming to make the three achievements reach the limit. You may not be able to practice squat for a year, but you can't exceed twice your own weight. It takes four cycles a week and a month to distinguish your chest, shoulders, back, arms and legs. If you don't gain continuous weight in four cycles, then you are wasting your time this week (the strength of no bodybuilding champion is poor). I think what novices need is a linear plan, which focuses on compound movements, supplemented by bench press, hard pull and squat (low bar) to maximize the bonus value of novices.