Nine training rules in the gym, if you don't warm up well, you may strain your muscles. Exercise is very important in our daily life, and regular exercise is conducive to enhancing our cardiopulmonary function. Now let me look at the nine training rules of the gym.

Nine training rules in the gym. 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.

Nine Training Rules of Gym 2 Precautions 1: Avoid shaving before exercise and fitness.

The nature of loving beauty makes many MM can't tolerate the existence of black Mao Mao on their limbs, which will make their skin look ugly. Especially when exercising, you will choose to wear some short-sleeved shorts to facilitate exercise. At this time, many MM will choose to shave before going out to the gym. However, the skin will be particularly sensitive after shaving, because the blade will damage the epidermis of the skin, and sweat during exercise will stimulate the skin in these parts, making it inflamed and stinging. Therefore, before going to the gym for fitness, don't blindly shave regularly!

Note 2: Excessive sweating has nothing to do with fat loss.

In people's daily concept, the more you sweat, the more fat you can lose. So many people will exercise for several hours at a time and try to lose more fat. However, experts point out that this idea is wrong. Sweating can burn fat, but sweating a lot without proper hydration can easily lead to human collapse. And simply sweating can't effectively achieve the goal of losing weight. Only by exercising properly and sweating properly under equipment training can we lose weight effectively.

Note 3: it is not easy for women to become muscle women when practicing equipment.

Many MM will not easily try to lose weight with equipment. A large part of the reason is that equipment fitness is a way for men to exercise their muscles. If women practice, they will become muscle girls. But we often see on TV that women who participate in bodybuilding competitions are muscular. In fact, it is hormones that make them so muscular. Women and men have different structures, and their muscles grow in different ways. Men grow by increasing their girth, while women's muscles grow vertically, which will only make them look fit.

Let me introduce you to the precautions for losing weight in the gym first. If you want to lose weight in the gym, you must pay attention to the above precautions so as not to be counterproductive. In addition, if you want to lose weight quickly, exercise is only one aspect. Only by exercising and properly controlling food intake can we see the effect of losing weight in a short time.