Do you know several things that are forbidden in the gym? If you don't warm up well, you may pull a muscle. Many people will choose this sport when they lose weight, and the effect of losing weight is also very obvious. Pay attention to your breathing frequency when exercising. Do you know the benefits of sharing a few things that are forbidden in the gym?

Do you know how many items are forbidden in the gym? 1 Too much time was wasted on the mobile phone.

Although fitness exercise is boring in the process, mobile phone has become the tool that we waste the most time in the gym. After completing a set of training, many people immediately took out their mobile phones and began to brush various social software, news information software, or take selfies. This will easily distract your attention and make you ignore the length of rest time, thus greatly reducing your training effect.

Don't make the fitness process too comfortable.

People have done many things and invented many things to make our life more comfortable, but this is not applicable in the gym. Every time you gain weight, your muscles get feedback. When you get enough nutrition and rest, your muscles will grow and develop. When you stop increasing the load or increase the number of groups, you get used to the comfort of the original training. Muscles will not be stimulated to grow. Therefore, if you don't feel tired and sore in the gym, then this training can be said to be ineffective.

Learn to explore and stop blindly following.

Many people will probably find a good-looking partner to exercise and ask about the essentials or methods of exercise. But people are separate and special individuals, and other people's methods may not be effective and correct for you. When learning new moves, in addition to asking the coach for help, you should also try to do several groups to feel it. It doesn't mean that blindly following other people's practices in the gym will easily lead you into the misunderstanding of fitness movements.

Ignore lower limb training

You know, when you walk into the gym, there are many big pectoral muscles, big biceps and beautiful inverted triangles. But it is very likely that many of them have neglected the training of lower limbs. Shaping a perfect physique means not only the development of the chest and arms. Many people seem to think that having an inverted triangle is beautiful and successful. In fact, they all ignore the overall coordination. Therefore, fitness must arrange leg exercises once a week. Exercising lower limbs can not only coordinate your whole training plan, but also stimulate your testosterone secretion and further promote your muscle growth.

Progress and efforts are not positively related.

Many people will feel that they have worked hard and the results are not good. Actually, this is normal. Presumably, in terms of the rationality and scientificity of training, hard work is not equal to science. It is very likely that you will practice different body parts seven days a week, but this is not conducive to your muscle growth. You can shorten the rest time between groups and make the training more challenging by continuing to gain weight or increasing the duration of muscle tension. But at the same time, we should give the muscles enough rest time to recover after a training cycle.

The correctness of the action is the most important.

Many gymnasts who play iron are most obsessed with the satisfaction after completing heavy weights. However, many people often pay too much attention to pursuing a heavy task and ignore the standard of correct action. Be sure to resist the urge to increase weight, master an action completely correctly, and then increase the load step by step.

How much do you know about the forbidden items in the gym? Pay attention to the sports injury in the gym.

1, sprain

The symptoms are mostly ankle tendon rupture. The biggest trick to avoid sprain is to wear a pair of standard sports shoes to keep fit. Soft and shockproof sports shoes can absorb the pressure from the ground, slow down the impact on the feet, and indirectly reduce the chance of sprain. They are necessary equipment to prevent sports injuries.

2. Muscle strain

Most of them are caused by not warming up before exercise. The fitness instructor reminds you to do at least 5 minutes of warm-up exercise before each exercise. The movements need not be complicated, as long as you can stretch your limbs and exercise your bones and muscles evenly. In addition, excessive exercise may also cause muscle strain. The way to avoid this situation is to follow the fitness plan put forward by the coach, don't be greedy, and do too much exercise from the beginning.

3. How to deal with muscle strain?

If it's just a little sore, you can take a hot bath or aromatherapy to relieve the symptoms. Many plants in nature have the function of relieving muscle pain, such as chamomile, rosemary and eucalyptus. And this ingredient is fragrant.

Oil can be directly massaged locally, or a few drops in the bathtub will quickly eliminate the pain. If the degree of pain has hindered the normal activities of limbs, you should go to the hospital. Don't use drugs indiscriminately, so as not to aggravate the symptoms.

4. Fracture and dislocation

Experts say that most cases of fracture or dislocation are due to incorrect fitness movements, especially weight-bearing training equipment.

Most of the fractures caused by sports injuries are lower limbs, especially some equipment that exaggerates leg muscle strength exercise, such as leg lifts, which are most likely to cause leg fractures due to excessive practice. At the same time, the doctor also analyzed that such a leg bone

The fracture may be just a small crack in the bone. At that time, the symptoms of pain were not obvious and were easily overlooked. It is safer to fully communicate with the coach in advance, pay attention to your physical condition at any time during the exercise, and don't try to be brave.

After abnormal symptoms appear, you should seek medical advice quickly.