Occasional exercise does not belong to fitness. Generally, beginners do it about three times a week, while intermediate practitioners keep the fitness frequency 3-4 times a week. Higher level athletes practice every day, twice a day.
When you exercise, you must first determine the target muscle and decide what to do according to the position of the training muscle. For example, the chest muscles and the upper part of the triceps brachii do dumbbell upward bench press, and the muscle groups to be trained are defined through training, and then the stress process of the target muscles can be felt.
Fitness should fully understand the training movements of various parts. At the beginning of study, it is best not to overtraining. Each group can train 3-4 groups, and each group has about 8 in the advanced stage.
The number of groups in fitness programs is very important, which is usually used to increase muscle mass 8- 12 times; 15-25 times or more for improving muscle separation and carving muscle lines; Reduce fat by more than 25 times.
When exercising, you should also understand the basic cardiopulmonary function, body flexibility, nutrition and weight control, muscle strength and endurance.
Cardiopulmonary function is very important in fitness, that is, a person's aerobic exercise ability, human body's ability to absorb, transmit and utilize oxygen, and the ability of heart and lung to exchange gas and transmit oxygen to exercise muscles during exercise.
Aerobic exercise refers to a state of the body's demand for oxygen when people continue to exercise. Do some activities according to your physical condition, and don't blindly do some high-intensity exercise.
It is best to make your own special fitness plan, carry out regular fitness activities according to the plan, and increase the health index.
When exercising, you should also replenish water in time. After general exercise 15 minutes, it is necessary to replenish 250 ml of water. Drinking water can sweat and lower people's body temperature.