What is the correct exercise method when exercising? Fitness has now become an indispensable part of many people's lives. We may not know much about fitness and think that fitness is good as long as it is. In fact, this view is wrong We should have a correct understanding of fitness. Let's take a look!
What is the correct way to keep fit? Fitness is not as strong as possible. Now pay attention to "light exercise" without sweating, and correct fitness needs to be mastered.
Many people dream of having beautiful muscles. So, I went to the gym to practice hard when I was free, but the effect was not obvious. In fact, it is not difficult to build a muscle. In addition to persistent training, there are many fitness skills to master. Beginners should pay more attention to practicing under the guidance of professional coaches to avoid muscle strain.
How to exercise correctly? It is best to fix the exercise time.
Try to arrange every exercise at the same time, so as to form good exercise habits and help the internal organs of the body form conditioned reflex. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best physical time is generally between 15:00-20:00, which can be considered as the main exercise time.
Exercise time should be appropriate.
Beginners and people with heavy workload should exercise three times a week for 1- 1.5 hours each time, but each exercise should include muscle groups in all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure effective muscle recovery. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow.
The load depends on your physical strength.
Generally speaking, the effective number of developed muscle mass is 8-12 times, at least not less than 8 times, and this number should be to make every effort. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to do it with heavy load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and even to lose fat in the waist and abdomen.
Each movement needs to be practiced in several groups.
Every time you exercise, you should do several groups of exercises to get the stimulated muscles into a state, so that the muscle mass can be increased. Generally, the number of large muscle groups can be more, and the number of small muscle groups can be less. Every movement of beginners should be three groups, not less than two groups. After a certain foundation, we should join three to five groups according to the growth degree of strength.
Don't rest too long
The rest time between exercises in each group should not be too long, generally between 40 seconds and 50 seconds, and the rest time for high-load and high-intensity exercises should not exceed 15 minutes. Too long rest time will affect the exercise effect.
Master the correct breathing method
The correct breathing method can help you concentrate your thoughts, coordinate your movements and lift more weight during exercise. General movements and small weightlifting are hard, breathing in when muscles contract and exhaling when they relax and recover.
When lifting weights or trying to lift the last few times, take a deep breath first, then hold your breath and do the lifting action, and then take a deep breath. Breathe through your mouth during exercise, do stretching exercise before exercise to prevent muscle ligament strain, and do relaxation exercise after training to help eliminate muscle tension and restore fatigue.
Don't sweat for fitness, but "light exercise" 1. Live by sports.
There is no need to stick to any way to engage in "light sports" You can carry out group activities, individual activities, quiet activities and activities accompanied by music, such as walking, jogging, ballroom dancing, mass aerobics, yangko and qigong. No matter what kind of exercise, you can choose whatever you want.
2. Low technical requirements
"Light sports" does not have too high technical and regulatory requirements. Even people who have no sports foundation can immediately enter the role as long as they have the desire to keep fit. Don't be ashamed of your ignorance and incompetence in sports, and don't worry about being ridiculed by experts. Just exercise according to your own wishes is enough.
3. Low economic burden
Physical exercise needs venues and equipment, and it needs to pay a certain amount of money, such as entering swimming pools, ski resorts, gyms, etc. For ordinary people, physical exercise can't be carried out often because of economic reasons. There is no need to worry about the economic burden when engaging in "light sports". You can do it in parks, roads, squares or at home, so that you can do more with less money and do things without spending money.
4. Time requirements are relaxed
"High efficiency and fast pace" is a major feature of modern people's life and work, so spending too much time on physical exercise has become a burden. Some sports can't be played unless the whole time is specially arranged. People want to exercise, but they have no time.
"Light exercise" is much more relaxed in terms of time requirements. It can be done in the intermittent time of work, scattered time after meals, morning and evening, and the time arrangement can be long or short, depending entirely on people's physical strength, interest, busyness and leisure.
Physical exercise is easy.
It is precisely because of the above factors that people can engage in "light sports" activities without any burden. In this process, you don't have to be shy about clumsy movements, worry about the cost of exercise, be impatient about taking up too much time, and be depressed about not meeting certain sports standards.
Make exercisers forget their troubles and get rid of all negative emotional influences, so that the activity process is not only a process of fitness, but also a process of purifying the mind, pleasing to the eye and eliminating mental tension.
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