Xue, Ph.D. in Leisure Sports Management, School of Education, Southwest University, said that excessive exercise will bring serious fatigue, and old injuries may recur, especially for people who have just started exercising, because both body and mind need time to rest, adjust and recover.
We should start with small amount of exercise, small amplitude and simple movements, and carry out slow, stable and lasting exercise. After a period of adaptation, we should gradually increase the intensity, increase the range and improve the difficulty. Only in this way can we consume more calories and achieve the purpose of fitness and shaping.
Gym safety tips II. Don't exercise blindly without a plan;
Sun Kaibo, executive director of the Personal Education Department of Haosha Fitness Fujian Region, said that some novices who have just entered the gym often exercise at will without a plan, which not only fails to achieve the fitness effect, but also may cause sports injuries.
Everyone's physical condition is different, and the same standard cannot be used. We should choose the fitness program that suits us according to our own situation, and let experienced fitness coaches help us make fitness plans and provide more professional and systematic fitness guidance.
Gym safety tips 3. Master the correct fitness movements:
Simply put, fitness actions are generally divided into five action modes-pushing, pulling, squatting, unilateral action and rotating action. All human movements are completed by the combination of these five basic movements. For ordinary bodybuilders, no matter what kind of fitness equipment, content and movements they choose, the most important thing is to master the correct fitness movements.
Gym safety tips 4. Step by step strength training:
In strength training, the first stage is self-weight training, such as push-ups, knee push-ups, self-weight squats, etc. The second stage is the training of fixed instruments. The movement track of the fixed instrument is fixed, with low risk and certain protective facilities. The third stage is free weight training, such as barbells and bench press equipment.
Gym safety tips 5. Beware of the sequelae of fitness:
Women who often go to the gym to do weapons exercises, such as weightlifting and other weight-bearing exercises, have great pressure on the pelvis, which can lead to the relaxation and fragility of the muscles in the perineum, and even lead to incontinence in severe cases, which is called fitness sequelae. Sequela will make people uncomfortable for a long time, so be extra vigilant.
People's Daily Online-Experts remind gyms to beware of three major misunderstandings.
People's Network-Open Gym, Correct Fitness Mode