Ten fitness rules of fitness experts, you must do enough warm-up work before exercise, you can get the weight or figure you want, and you want to get good fitness results through exercise. Let me take a look at the information about the top ten fitness rules of fitness experts with you.

Top ten fitness irons of fitness experts 1 1, focusing on the highest.

Concentration is so important. When many people exercise, they don't focus on the muscles they want to exercise or the actions they should do, but they use their strength in the wrong places and practice the wrong muscles. For example, if you want to practice your chest muscles, you will be distracted and practice your triceps. In the end, you will become a Popeye pie with a small chest and too big arms, which looks very funny. Only by paying attention can we make correct movements and avoid sports injuries caused by wrong posture. Fitness is really not cost-effective.

2. 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 fatty things, and the calories you just consumed will be replenished at once.

The older you get, the weaker your body's metabolic function and the easier it is to accumulate fat. If you are not careful, you will have an extra swimming ring. However, men, like Carroll, find it troublesome and trivial to calculate calories. In fact, 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.

For example, I like to eat fried food, because people always have greedy mouths, so I recommend a set of countermeasures. As long as I eat fried food or a big meal, I will immediately make up the cold "dragon fruit" and let my body clean up.

3. perseverance

Persistence is the key to fitness. As long as you are not lazy, you will surely blossom and bear fruit. If you are a frequent gym goer, spend an hour and a half to two hours at a time, three to four times a week; It would be great if you practice at home for half an hour to an hour every day.

4. Calm down

When many people do exercise, they have a lot of expressions because they want to suck milk as hard as possible, which affects the muscles of a face and then regenerates wrinkles. Fitness people must be calm, try to keep a "deadpan" when doing exercise, and focus on the body muscles to be exercised, so that your face can avoid the fate of accelerating aging.

5, the rhythm of breathing

This is the most important part of exercise. Usually you will hear two schools of thought, one is to exhale when you are near your heart, and the other is to inhale when you leave your heart. In fact, any kind of breathing is ok, as long as you feel comfortable!

6. Don't compare.

No matter the load-bearing ability or the number of movements, you can't hold on. Many people exercise like they are possessed. Always want to do more and become immortal quickly, which is quite dangerous. If you have more than you can chew, you can't bear more weight. You have to add another half kilo, or you'll be exhausted. You have to do it more often. Sports injuries caused by hard support often have disastrous consequences. Everything depends on how much and how many times you feel comfortable. Still an old saying goes, the amount of fitness is not much, but perseverance.

7. Set up 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 that they are in good shape and will not be too difficult to achieve, objects that can be seen directly every day, such as the sunny and fit little brother in the office, or the line prince in the circle of friends. Don't aim too high and regard Schwarzenegger as an imaginary enemy, then you will live in constant frustration. Wait until the imaginary enemy is defeated in the first stage, and then find the next more difficult target.

8. It's time for Mr. Muscle to change his taste.

Muscles get tired when they are inertial. 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. So you should change exercise every two or three months to increase or decrease the weight of the load. This will continue to strengthen muscles and lines.

9. Mr. Muscle should take a break, too.

The most important thing in fitness is to exercise the muscles in the same part. 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 and make them stand upright. 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.

10, the war against boredom

Men who are interested in exercising strong physique, please recognize one thing. Fitness is boring. Why many people give up halfway is because they can't stand loneliness and boredom, so it's best to find a good friend to practice together, encourage each other, or match an activity that you personally like, so that you can resist the boring offensive by doing it horizontally.

When you exercise at home, you can play video games or listen to music at the same time. The way to do this is to spend 5- 10 minutes with your heart, practice one round of movements, and then play video games with the remaining 2-3 minutes. Distraction during rest and doing what you like can make fitness more effective.

The top ten fitness irons of fitness experts are 2 1, and dedication is above everything else.

Concentration is really critical. Many people don't focus on the muscles that need to be exercised or the postures that should be done when exercising and keeping fit, but work hard where they shouldn't, and practice the wrong muscles. For example, if you want to exercise your chest muscles, you will lose your mind and practice triceps, and eventually become a Popeye school with flat chest and big arms. It looks funny. Only by concentrating on posture can we do it right, and it is not easy to damage fitness because of wrong posture. Exercise and fitness can't hurt the liver, which is really not cost-effective.

2. Organizational discipline of diet

Exercise and fitness must be combined with diet, which will have a relative practical effect. Just after the fitness exercise, it is the "no-eating period", and eating is the most taboo. Because 30 minutes after the end of fitness exercise is the best situation of human body's absorption capacity, if you eat at this time, you will get fatter and fatter, and the calorific value consumed soon will be supplemented at once.

The older you get, the more you find that the function of human metabolism is weakened, and human fat is very easy to deposit, so people who don't pay attention will have an extra lifebuoy. And boys, such as Kaleri, have a feeling that measuring calorific value is inconvenient and fragmentary. In fact, the best and most effective method for measuring iron is "total reduction". No matter what you used to eat, you don't really need to eat now. If you reduce the previous amount, it becomes. Like the tea shop that used to eat sandwiches and large cups of tea for breakfast, now it eats sandwiches and medium cups of tea shop; Chinese restaurants eat half a box of fast food lunch, and English afternoon tea and dinner are the same, just follow the decline.

For example, people who like frying are always insatiable, so we strongly recommend a set of countermeasures. If you eat fried food or a good meal every time, you should immediately make up the cold "dragon fruit" and clean up your body.

3. perseverance

Exercise and fitness focus on perseverance. If you are not lazy, you will get the result. If you are a person who can't move the gym, spend one and a half to two hours at a time, three to four times a week; It will be good if you practice at home for 30 minutes to an hour every day.

Step 4 be rational

Many people try their best to drink milk when exercising, so that there are so many small expressions that they touch the muscles of a face and then recreate the wrinkles of a face. Exercise and fitness people must be rational, try to keep their eyes glazed when exercising, and devote themselves wholeheartedly to the human muscles to be exercised, so that your face can avoid the fortune of accelerating brittleness.

5. The rhythm of inspiration

It is the most important part of fitness exercise. You can usually hear the names of two camps. One camp says that you must breathe when you are close to your heart, while the other camp says that you need to breathe when you leave your heart. In fact, any kind of breathing can be, as long as you feel smooth!

6. Don't blindly compare with others.

Whether it is the ability to work with heavy load or the frequency of posture, it will not die. Many people practice exercise and fitness like ghosts. Always want to do more, become immortal quickly, with great risks. If you bite off more than you can chew, you can't carry any more weight. You have to add more than half a kilogram, or you will be too tired to do it twice. The adverse effects of dead support on fitness are often unpredictable, and everything is subject to the amount and frequency that you feel comfortable with. Again, there is not much exercise and fitness, but it depends on perseverance.

7. Set up an imaginary enemy

It is a plastic art, and people must have an imaginary enemy to encourage them, so that the motivation for development will appear and they will feel more satisfied. This overall goal is best for people around you, that is, people who feel that they are in good shape and it is difficult to achieve the overall goal, and it can give you a goal that you can check immediately when you see it every day, such as this little brother who is healthy in the office or Prince Charming in a circle of friends. You don't have to be arrogant and regard dwayne douglas johnson as an imaginary enemy, then you will live in constant setbacks. After defeating the imaginary enemy in the first stage, we will find the next general goal with higher difficulty coefficient.

Mr. Muscle needs to change his taste.

Muscles will be tired because of inertia force. If you make it do the same posture or bear the same net weight for a long time, it will be tired and slow, and your efforts will be in vain. Therefore, you should change the posture of exercise and fitness every two or three months to improve or reduce the net weight of the load. In this way, you can continue to strengthen muscles and wireframes.

9. Mr. Muscle needs a rest.

The most determined thing to put an end to is to let the muscles in the same position move. After fitness exercise, you must rest for 48 hours before you can practice. Because the muscles without rest are not easy to grow beautifully, they are always pressed quickly by continuous training and cannot stand upright. Therefore, it is necessary to arrange a good schedule, such as exercising chest muscles and abdominal muscles today, triceps brachii and biceps brachii tomorrow, deltoid muscles and gluteus muscles the day after tomorrow, and then systematically exercising chest muscles.

10, anti-boring adventure

Strong and strong, male compatriots trained with blood, if you want to correctly understand one thing, exercise and fitness is very boring. Why many people are eager for success is because they can't stand loneliness and boredom, so it's best to find a friend to practice together, encourage each other, or set up an activity they like very much, so as to resist boring attacks.

When you can exercise at home, you can also play video games or listen to songs. The method is to put in 5- 10 minutes, practice posture for one round, and then play video games for the remaining 2-3 minutes. Distraction and doing what you like during rest can make exercise and fitness more reasonable.