The rules of some old-school athletes may not be applicable to current training. Because modern people are sedentary, their physical function is poor when they first arrive at the gym, and they can't control the simple methods of the old school. In the past, the training rules were often solved by a barbell, such as bench press or squat, but now many people with poor athletic ability need more consideration. The following are seven commandments for people with insufficient exercise ability, which can not only increase muscles and burn fat, but also improve flexibility, improve physical fitness, and maintain lifelong health and enthusiasm for sports.

You know, repetition is always the king of training. What you may not know is that such a long training time will lead to your strength imbalance. The problem will be: your body will be particularly strong, bigger and more functional somewhere. Maybe one arm is particularly strong, or one thigh is particularly thick. After a period of time, it may become a hidden danger of injury. If one shoulder is more functional than the other, then when doing push-ups, rowing or other push-pull movements, it is more likely to cause injuries due to body imbalance.

So the commandment for you is: when training, add at least one unilateral movement, aiming at any part of the body. It can be Bulgarian squat, step squat, one-handed rowing, one-handed dumbbell push, dumbbell kettle bell shoulder training, one-legged heel lifting and so on. Long-term persistence, the weak side of the body will be strengthened, and the overall strength and muscles will be better strengthened. As a trend, the value of functional training has been confirmed. As an auxiliary project, functional training can help you avoid injury in high-intensity training, and it can also bring some fun to lifting iron constantly.

So the commandment for you is: don't be a person who can handle heavy bench presses but can't handle 20 push-ups. Of course, this does not mean that you should replace your whole training plan with self-esteem training. Try to integrate more functional training into your daily training plan, and replace some common training actions with push-ups, reverse rowing, Turkish station, one-arm snatch, farmer walking, carrying boxes, smashing balls, jumping boxes and crawling.

Which muscle do you see in the mirror? Chest muscles, biceps brachii, quadriceps femoris or abdominal muscles ... so the commandment for you is: if you only focus on the facade muscles for a long time, you need to change your plan now. Adopt double training mode, that is, each set of chest makes two sets of backs. Similarly, the triceps tendon, hind leg muscles and other muscles that you think need to catch up with the training amount should also be trained in this way. Or, conversely, halve the training amount of the front muscles until the front and rear muscles regain balance.