Remember which rules will get twice the result with half the effort for men's fitness. Many people will choose different exercise methods to achieve the purpose of fitness. For men, in the process of fitness, athletes should not only adapt to their own exercise methods, but also master some fitness rules. After reading the following men's fitness rules, remember which rules will get twice the result with half the effort, and act quickly!

Remember which rules will get twice the result with half the effort in men's fitness 1 1, and focus on the first.

Concentration is so important. When many people exercise, they don't focus on the muscles they want to exercise or the actions they should do, but they use their strength in the wrong places and practice the wrong muscles.

For example, if you want to practice your chest muscles, you will be distracted and practice your triceps. In the end, you will become a Popeye pie with a small chest and too big arms, which looks very funny. Only by paying attention can we make correct movements and avoid sports injuries caused by wrong posture. Fitness is really not cost-effective.

2. Dietary discipline

Fitness must be matched with diet to have corresponding effects.

Just after exercise, it is a "no-eating period", and eating is the most taboo. Because half an hour after exercise is the best time for the body to absorb, if you eat at this time, you will eat some fatty things, and the calories you just consumed will be replenished at once.

I still remember that before I was twenty years old, I never avoided eating, as if I couldn't get fat no matter how I ate. However, the closer you get to the age of 30, the more you find that the body's metabolic function weakens and fat is easy to accumulate. If you are not careful, you will have an extra swimming ring. However, men, like Carroll, find it troublesome and trivial to calculate calories. I think the best and most effective way to calculate iron is to "halve all". No matter what you used to eat, you don't have to eat anything special now, just halve the previous amount. Like I used to have a sandwich and a large cup of milk tea for breakfast, now I have half a sandwich and a medium cup of milk tea; Eat half a box for lunch, afternoon tea and dinner, and then halve it.

I like fried food very much, because people are always greedy, so I invented a set of countermeasures. As long as I eat fried food or a big meal, I will immediately make up the cold "dragon fruit" and let my body clean up.

3. perseverance

Persistence is the key to fitness. As long as you are not lazy, you will surely blossom and bear fruit. If you are a frequent gym goer, spend an hour and a half to two hours at a time, three to four times a week; It would be great if you practice at home for half an hour to an hour every day.

4. Calm down

Ha! When many people do exercise, they have a lot of expressions because they want to suck milk as hard as possible, which affects the muscles of a face and then regenerates wrinkles. Fitness people must be calm, try to keep a "deadpan" when doing exercise, and focus on the body muscles to be exercised, so that your face can avoid the fate of accelerating aging.

5, the rhythm of breathing

This is the most important part of exercise. Usually you will hear two schools of thought, one is any exercise, exhaling when you are near your heart, and inhaling when you leave your heart. My personal experience is that any kind of breathing is ok, as long as you feel comfortable!

6. Don't compare.

No matter the load-bearing ability or the number of movements, you can't hold on. Many people exercise like they are possessed. Always want to do more and become immortal quickly, which is quite dangerous.

If you have more than you can chew, you can't bear more weight. You have to add another half kilo, or you'll be exhausted. You have to do it more often. Sports injuries caused by hard support often have disastrous consequences. Everything depends on how much and how many times you feel comfortable. I used to be overweight in the gym, so I called for help. Still an old saying goes, the amount of fitness is not much, but perseverance.

7. Set up an imaginary enemy

This is an art, people must have a living imaginary enemy to inspire them, in order to have the motivation to make progress and a sense of accomplishment. This goal is most suitable for people around you, people who feel that they are in good shape and will not be too difficult to achieve, objects that can be seen directly every day, such as the sunny and fit little brother in the office, or the line prince in the circle of friends. Don't aim too high and regard Schwarzenegger as an imaginary enemy, then you will live in constant frustration. Wait until the imaginary enemy is defeated in the first stage, and then find the next more difficult target.

8. It's time for Mr. Muscle to change his taste.

Muscles get tired when they are inertial. If you let it do the same action or bear the same weight for a long time, it will be tired and slow, and your efforts will be in vain. So every two or three months, I will change my fitness movements, increase or decrease the weight I carry. This will continue to strengthen muscles and lines.

9. Mr. Muscle should take a break, too.

The most important thing in fitness is to exercise the muscles in the same part. Be sure to rest your muscles for 48 hours before you can practice. Because muscles without rest will not grow beautifully, and constant practice will only drag them down quickly and make them stand upright.

Therefore, we must arrange a good schedule, such as practicing chest and abdominal muscles today, triceps and biceps tomorrow, deltoid and gluteus the day after tomorrow, and then practicing chest muscles circularly.

10, the war against boredom

Men who are interested in exercising strong physique, please recognize one thing. Fitness is boring. Why many people give up halfway is because they can't stand loneliness and boredom, so it's best to find a good friend to practice together, encourage each other, or match an activity they like very much, so as to resist the boring offensive.

I usually play video games or listen to music at the same time when I exercise at home. The way to do this is to spend 5- 10 minutes with your heart, practice one round of movements, and then play video games with the remaining 2-3 minutes. Distraction during rest and doing what you like can make fitness more effective.

Men's fitness remember which rules will get twice the result with half the effort 2 1, pay attention to diet.

After the completion of fitness, it is necessary to match the diet reasonably, so as to promote the growth of muscles. Within 30 minutes after the completion of exercise, it is the best time for the body to absorb food. Whatever you eat will lead to obesity. So you can't eat immediately after exercise. You need to wait for 30 minutes and then eat several times.

2. concentrate on exercise.

When some men are exercising, they don't concentrate all their thoughts on the muscles they are exercising, but care about whether their movements are standard. If they practice the wrong muscles, their bodies may be deformed. Therefore, when exercising, they must concentrate on preventing the injury caused by distraction.

Step 3 persevere

No matter what you do, you should keep perseverance and perseverance, and so should fitness. It will take a long time. It is not a dream to have eight-pack abdominal muscles, but you must do aerobic exercise for at least 40 minutes and be late at least 3~4 times a week, so as to really consume excess fat in your body.

4. Keep breathing rhythmically.

Breathing is a very important link in exercise. Exhale when you are near the heart during exercise, and inhale when you just leave the heart. Keeping rhythmic breathing during exercise helps to consume body heat and improve cardiopulmonary function.

Step 5 calm down

Keep calm during exercise, try to keep a straight face during exercise, and pay full attention to fitness, so as to prevent skin aging. Some people exercise too hard, resulting in a lot of expressions, which will affect the muscles on their faces, thus breeding a lot of wrinkles, which is not worth the candle.

6, can not blindly compare.

When men do fitness exercises, they can't exceed their physical load, no matter the number of movements or the load-bearing ability. Some men want to put some weight on fitness in order to show their charm, which is very dangerous. For example, running in the gym, exhausted, but also insist on running, will bring serious harm to the body, and even fainting. Therefore, in the process of fitness, it is necessary to take the amount and times that the body feels comfortable as the standard.

7. Set up an imaginary enemy

When working or living at ordinary times, you can create an imaginary enemy to motivate yourself, so that you will have the motivation to make progress and enjoy a sense of accomplishment. The same is true for fitness. You can imagine some people in good shape continuing to exercise, which can provide some motivation for themselves.