Myth 1: Exercise requires a lot of exercise and high-intensity exercise. Sudden large-scale exercise makes it difficult for the body to adapt, which may lead to severe numbness, fatigue, body aches or recurrence of old diseases, and may also cause tendon and muscle strain, making it difficult to keep exercising for a long time. Myth 2: exercise with equipment, thinking that you can get exercise by doing all the equipment once. In fact, there is absolutely no need to make equipment that can't land every time you exercise. That not only takes up a lot of your time, but also makes you feel sore all over or numb in your limbs because of sudden excessive and intense exercise, making it difficult to stick to normal exercise. The correct way is to ask a fitness instructor or make an optimal exercise plan according to your own situation, and realize your fitness plan step by step in a planned way. If you feel unwell recently, you should stop exercising or reduce the amount of exercise. Otherwise, it will aggravate the condition. You can stretch your fingers, straighten them forcibly, turn your fingertips upside down, then relax and practice repeatedly. Daily physical activity is mostly flexion exercise. It is very effective to take antagonistic actions during exercise and do some stretching and static actions after warming up. After physical exercise, sugar, fat and protein in the body are decomposed in large quantities, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore in muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible. Muscle growth needs energy to supplement enough calories. Without enough calories, it is impossible to ensure the normal growth of muscles. Supplementing enough carbohydrates, the energy during bodybuilding training is mainly provided by glycogen. The intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training. Intensity refers to the level of load you bear in training. The load level depends on three factors: weight, training interval and fatigue. For how to increase weight, it is very important to understand the concept and key points of strength. Because gaining weight will affect the number of trainings and exhaustion. The amount is the amount of training, how many groups to practice, how many times each group, and the length of rest between groups. First of all, the number of groups is not fixed, but there must be a warm-up group for each action. The role of the warm-up group is: 1. Accelerate metabolism and enter the training state; 2. Fully move joints (joint products, joint information) and ligaments to avoid injury. Secondly, 2 ~ 4 groups are suitable for the formal group, and fewer groups are helpful to improve the training efficiency. The number of times for each formal group is 6 ~ 12, and the number of times for the warm-up group is not less than 20. Finally, each training should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, leading to muscle loss.

It should be noted that the posture of the limbs is best to be straight, and it is best to tighten it slowly, so as not to exert too much force and damage the tissue.