Evaluation can be divided into two aspects: target evaluation and physical fitness evaluation. Goal evaluation is to know what you want and need before doing anything, and then you can choose reasonable methods to achieve your goals. Simply put, physical fitness assessment includes joint mobility assessment, muscle strength assessment and injury history assessment, all of which are aimed at avoiding sports injuries.

2. cycle? There is success if you are prepared, and failure if you are not prepared.

Generally, after the training goal is set, a large period (usually at least one year) is set according to the goal, and then the large period is divided into small periods according to different stage goals. Big cycles have big goals, and small cycles have phased goals. No matter the cycle size, rest time will be arranged to restore the pressure on the nervous system, muscles and ligaments caused by long-term training and avoid fatigue damage. Linear stage and wave stage are commonly used methods in resistance training. For example, take muscle building as an example, and do a two-year cycle, in which the small cycle can be divided into action learning/weak part training/muscle building exercise/fat reduction exercise and so on.

3. Goal orientation and all-round development

After setting the goal, when choosing the action and exercise type, we should focus on the training goal and try to involve a variety of physical elements, so as to train a more aesthetic body and make it more functional. For example, strength training should take into account both open and closed chain movements, pushing/pulling/squatting/turning/moving, and also the training of joint mobility. Aerobic exercises such as running/swimming/boating are arranged alternately. Only in this way can we develop a flexible and graceful body, rather than a body with clumsy muscles.

4. Make training records and strictly implement the training plan.

Many people train according to their mood. When you are excited, add 10 kg or practice for half an hour. This state is the most vulnerable, and it is also easy to deform your body and have no aesthetic feeling. I suggest that you make a good record when training, and see if your movements are comprehensive according to the record, and at the same time increase the training intensity step by step.

Warm up and relax

The module of warm-up and relaxation is the most easily overlooked by beginners, who think it is a waste of time to spend time on it. A good warm-up plan can increase muscle temperature, increase joint activity and improve neuromuscular recruitment ability, which has a good effect on preventing injury.

The above is the related sharing of fitness advice. I hope it helps you. If you want to know more, please pay attention to this platform in time!