Matters needing attention in fitness, now most people attach great importance to physical health, so they will go to exercise and fitness. The purpose of many people's fitness is to make themselves stronger. Here are some precautions to share with you.

Fitness precautions 1 1. Warm-up before training and warm-up before stretching training are important guarantees to obtain the best training effect, but they are often ignored. Aerobic exercise should be carried out for 5- 10 minutes before training, in order to improve heart rate and body temperature and prepare for the upcoming hard training.

After the warm-up, 1 group 10-20 light weight exercises will be conducted for the target parts on the training day. Proper stretching is necessary when muscles are tired after training. The flexibility of the body will be improved after training, which is conducive to stretching. Don't forget to train for the final relaxation exercise, usually a few minutes of low-intensity aerobic exercise.

Second, normal breathing Normal breathing can effectively prevent high blood pressure. The basic principle is to inhale when lowering the weight, hold your breath when lifting, and exhale when lifting.

Third, hold out your chest and pull out your back. Almost every training guide article you have read will emphasize the importance of body posture and action norms. Its purpose is to maintain the stability of trunk, improve training efficiency and avoid injury. The principle of holding out your chest and pulling out your back applies to almost every training. Specifically, it is: chest, shoulders sinking and contracting, abdomen, and abdomen in the lower back. These principles also apply to different training postures, such as standing, sitting or lying.

Fourth, the relationship between muscle size and exercise. How much exercise a muscle should use is closely related to the size of the muscle itself. Chest, back, legs and other large muscle groups, exercise is relatively large. Small muscle groups such as arms and shoulders should choose less exercise.

The amount of exercise is related to the degree of muscle fiber fatigue: large muscle groups have more muscle fibers and need 3-5 exercises, with 3-4 groups each time; Small muscle groups generally use 2-4 exercises, and 2-3 groups each exercise is enough.

Verb (abbreviation for verb) controls the training speed combined with burst. When lowering the weight, fully control it, and when lifting it, lift it with explosive force as soon as possible. The purpose is to safely use as much weight as possible when lifting or putting down heavy objects, so as to obtain the maximum stimulation effect on muscles. The more you try to implement the above principles in training, the more you can ensure that muscle fibers are minimally invasive under the premise of safety, and then resume growth.

Sixth, the training goal determines the number of training. If your goal is to gain muscle, choose 8- 12 times to reach the exhausted weight. If the goal is to enhance your strength, then the number of times should be controlled at 4-7 times. This does not mean that you can only use a single training session. It is also a good choice to change your training methods from time to time, but you should be clear about your goals and know the corresponding training methods.

Seven, equipment and free weight of these two kinds of training, each has its own advantages and disadvantages, can not be neglected. It is often difficult for beginners to master the balance of free weight, so the equipment is more suitable for them. They can benefit from practice more safely and stably. However, this device cannot be conveniently used to exercise all body parts. The range, direction and angle of movement of instrument practice are not as flexible as free weight.

The deep muscles of the spine and the muscles that maintain the balance of the body can only be fully and effectively exercised under the condition of free weight bearing. Free weight is very flexible and applicable, which can adapt well to everyone's different body structure and exercise almost every part. In fact, many musical instruments are practiced by imitating free weight.

Eight, strength is the key. In order not to waste the time you spend on fitness, but also to achieve obvious results in strength and circumference, you must go all out to exercise in every training.

If you can do 15 times for a weight at most, but you only do 10 times, then you should increase the training weight or finish the last 5 times. Regardless of the level of the trainer, except for the warm-up group, each group will be exhausted, that is, it will not be able to complete it again.

Nine, the training is mainly based on compound movements. It is wise for beginners to take compound movements as the focus of training. The so-called compound movements refer to squats, hard pulls, bench presses and other movements involving multiple joints and muscle groups. In the second half of training, you have consumed considerable physical strength and energy, and it is difficult to complete high-quality heavy-load training. Therefore, after warming up, you should immediately put yourself into the most energetic compound movements.

Precautions in fitness 2 1, don't exercise on an empty stomach, it is easy to cause hypoglycemia, but it will affect the fitness effect. Don't do strenuous exercise immediately after eating, it's easy to get indigestion. Doing fitness exercises requires rest 1 hour.

2, people who gain muscle should pay attention to dietary supplements and add meals half an hour after fitness. For example, supplementing protein and carbohydrates can promote muscle repair and avoid fat accumulation. Those who reduce fat should control their diet, eat less at dinner and don't eat for 4 hours before going to bed, which can improve the efficiency of burning fat.

3, fitness should learn to persist, not just three minutes of heat. Don't insist on fitness for more than 3 months, and don't say that fitness has no effect. Stick to it less than 3 times a week, and don't say that you are working out. Fitness is a fair thing. The longer you persist, the more benefits you will reap.

4. Don't neglect the warm-up session. Warm up before fitness, fully exercise joints, improve joint flexibility, jog 10 minutes or jump for 5 minutes, raise your body temperature, let you enter the exercise state faster, and improve the fitness effect.

5. Choose the load that suits you. Everyone's load level is different. Beginners should not be blindly confident or compare with others when carrying out weight-bearing training.

Fitness should first master the action standard and be familiar with the action track, and then gradually improve the load level, which can reduce the risk of muscle strain and avoid the occurrence of fitness accidents.

6. Fitness training should be arranged reasonably. Generally, after strength training, aerobic exercise should be carried out for not less than half an hour each time, otherwise it will be difficult to achieve the purpose of exercise.

Do not exercise for more than 2 hours at a time, otherwise your attention will be reduced, the training effect will be reduced, and fitness accidents will easily occur, and fitness will become harmful.

7. The principle that compound action takes precedence over isolated action. Strength training is mainly based on compound movements, such as: pull-ups, rowing, hard pulling and other movements are preferred in back training, and bench presses and push-ups can be preferred in chest training. These exercises can promote the development of multiple muscle groups, thus improving the muscle gain effect.

8, muscle training should learn to train in muscle groups, do not exercise the same muscle group or whole body exercise every day. Muscle growth is not during training, but during rest.

You can carry out two-differentiation, three-differentiation or four-differentiation training according to your own training frequency, give enough stimulation to the target muscle group, arrange reasonable rest time and improve muscle gain efficiency.

9. Be sure to drink more water. During fitness training, the body will sweat more than usual, and the metabolic level will be more vigorous. We need to add more water to maintain the body's metabolic level, which will help to gain muscle and lose fat. The amount of drinking water per day needs to reach about 2L, which is supplemented in multiple time periods, and the effect is the best.

10, aerobic exercise should be diversified, not just running training. The body is a very intelligent system. When you do the same training every day, your body will gradually fall into the comfort zone and lose weight will also fall into the bottleneck period.

Therefore, we need to change the exercise regularly and even improve the intensity of exercise, such as trying different types of training such as skipping, aerobics and ball games, so that you can continue to burn fat and get a stronger body.

Precautions during fitness 3 What are the precautions for men's exercise and fitness?

1, exercise cramp, pay attention to supplement calcium and magnesium.

The symptoms of leg cramps after exercise do not mean that you are overloaded with exercise, but are caused by insufficient nutrition. The main function of calcium and magnesium synergy in human body is to participate in neuromuscular conduction. Physical exercise is very easy to cause calcium and magnesium deficiency in human body, which in turn hinders neuromuscular conduction and causes leg cramps.

The daily calcium requirement of adult men is 1000 ~ 1800 mg, and the recommended daily dietary supply of magnesium is 350 mg. There are many sources of calcium, among which milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb, and nuts and seafood are also rich in high-quality magnesium.

2. Poor sexual desire and excessive zinc loss after exercise.

Zinc is called the "sex element" of men. Zinc deficiency in the body will affect the number and activity of sperm. For men who take part in fitness exercises, more zinc will be lost, especially when they sweat a lot, so zinc supplementation is particularly important for men who exercise regularly. Eating lean meat and steak is an effective way to get zinc. According to the determination, every100g lean beef can provide 50% of the daily zinc requirement; About. Seafood, mushrooms, lean meat, eggs and coarse grains also contain a lot of zinc.

3. Sweat and be careful of dehydration.

Men need water more than women. For men, the water required by muscle is more than three times higher than that of fat, while in men, muscle accounts for 40%. Probably, in the ordinary female body, muscles only account for 20%; A little more. Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body. Generally, men need about two liters of water every day, and men who exercise consume twice as much water.

4. Chromium should be supplemented in time during training.

Chromium is an essential mineral to sustain life. It can reduce cholesterol in human body, increase endurance and make muscle grow and oxidize.

Fat. High-quality grapes and raisins have the reputation of natural "chromium bank". Ordinary men can provide enough chromium by eating a bunch of grapes every day, and men who participate in fitness exercises need to double it.

Some men like to go to the gym to exercise, and every day when they come home, they will find some blood on their bodies, which is not caused by a slight bump. Many times, this is a sign that their bodies lack vitamins. Therefore, men should pay attention to supplementing vitamins while exercising, either through food or by drinking some vitamin drinks.