Five suggestions for fitness maniacs: With the improvement of living standards, more and more people begin to like fitness, even soaking in the gym every day, but many people have misunderstandings about fitness when exercising. Here are five suggestions for fitness maniacs.
Five suggestions for fitness maniacs: keep fit 1 1, and don't become addicted to sports.
In general, people who take part in fitness training for the first time will feel very excited, especially when the exercise is effective. This greatly encourages you to take part in more exercise. However, some people can't wait to get into intensive exercise as soon as they enter the gym, ignoring the warm-up before exercise. Excessive training often makes them exhausted and affects their normal life and work.
2. Pay attention to breakfast and diet after training.
While training, you need to increase your nutrition. If you don't have enough to eat in the morning, you will feel hungry in the later stage of training. Breakfast in the morning should contain more carbohydrates and some protein. Egg white is a good choice, and low-fat yogurt, milk and cereal are also good choices.
Eat immediately after training, because the body needs to replenish the consumed energy. Eat carbohydrates, protein, water and, of course, delicious snacks.
3. Multiple training can make the body function develop in a balanced way.
Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Only by combining aerobic exercise with strength training can we comprehensively improve our physical fitness.
4. Recovery is equally important to the training effect.
In the process of exercise, the necessary pause can not be ignored, because the body itself needs enough pause period to recover. As a beginner, don't do heavy exercise training more than four times a week. On the same training day, the same muscle tissue should not undergo multiple intensive training. If there is pain in the previous exercise, don't be reluctant to train later.
Don't do the same exercises over and over again.
Sports experts tell us that your body will only change when you exert yourself, that is, the more places you exercise, the greater the change. And if you repeat the same exercise plan for a period of time, your body can only exercise one or two parts, while other parts and muscle groups can't get enough exercise.
It's hard for your body to keep balance, and it's hard for your body to reach its best. Fitness experts suggest that bodybuilders should choose a variety of exercises and change them frequently so that all parts can be exercised.
Five suggestions for fitness enthusiasts-the first place in fitness 2- full lying and hard pulling
We asked the experts a simple question? Their answer is * * *. This is a whole-body exercise, which can strengthen muscles and strengthen the whole body, while consuming a lot of calories. If you can only choose one sport, it must be it. Rest the barbell on your calf, and hold the barbell tightly with both hands, with the distance between them being twice the shoulder width. Squat down, look straight ahead and pull your shoulders back.
Keep your arms straight and don't bend your back. On the basis of keeping your back straight, lift the barbell and move your hips forward. After the barbell is lifted, pause for a moment and make a twist for 3 seconds. Then, put down the barbell and put it as close to your body as possible.
Second place-shoulder training
It acts on your middle and lower trapezius muscles and rotator cuff muscles, while the dorsal muscles are ignored by most men. Training these muscles can help you break the limit in weightlifting and reduce the risk of shoulder injury. Connect the rope to the cable or the high pulley of the folding drop-down station. Hold both ends of the rope with both hands, palms facing each other. Take a few steps back until your arm can be straightened forward, and you can feel the cable being tightened.
At this time, bend your elbow, pull the middle of the rope towards your eyes, stretch your shoulders backwards, and extend your upper arms to both sides respectively. Your figure is comparable to that of a bodybuilder. Return to the initial position, let the arm slowly straighten forward and complete the whole movement.
Aerobic training forgotten by people
"Keep up with the team!" Haven't heard of it since physical education class in high school? If your goal is just general health, then jogging for 10 minutes is much more effective than jogging for 30 minutes. Running will transfer more oxygen to exercise, thus increasing your oxygen demand, which will help you to be more powerful when lifting weights and accelerate the fat burning rate after training.
Make running easier.
I suggest you choose any running distance according to your own preferences, such as running back and forth around the basketball court. Train according to the ratio of running-rest 1:3. For example, if a sprint takes 20 seconds, you should stop and rest for 60 seconds. Repeat this for 3 ~ 4 times, 2 ~ 3 days a week, and keep training until you can complete 8 ~ 10 sprints at a time. If you want to make the training more challenging, try to extend the sprint distance or slightly reduce the run-rest ratio while maintaining the sprint speed. However, remember that the last sprint should be as fast as the first sprint, so stick to it and pay attention to your whole body muscles after a long time, and you will be surprised to find something.
Never make the mistake of muscle training.
All our experts agree that men make a typical mistake in muscle training. Many men will lift more weights, but reduce the number of weightlifting, but you should know that only lifting weights in the strongest muscle state can you get exercise. This will get twice the result with half the effort.
For example, when doing push-ups, if you don't lower your weight to the chin, chest and thighs (at the same time), then this is not a complete repetition at all. Many exercises include squatting, sprinting, bench pressing and, of course, push-ups. When doing them, you should try to lower your body's center of gravity (without damaging your body, of course), even if you have to reduce the number of repetitions.
Five suggestions for fitness madman fitness 3 1, don't do the same exercise over and over again.
Sports experts tell us that your body will only change when you exert yourself, that is, the more places you exercise, the greater the change. If you repeat the same exercise program for a period of time,
Your body can only exercise one or two parts, and other parts and muscle groups are not fully exercised. It's hard for your body to keep balance, and it's hard for your body to reach its best. Therefore, fitness experts suggest that bodybuilders should choose a variety of training methods and change them frequently so that all parts can be exercised.
2. Stretch before training, but warm up before stretching.
Do 10 minutes of low-intensity pedaling training first. This can not only reduce the injury, but also increase the body temperature before strenuous exercise. When the body tissue is warm, you can do stretching exercise for another 5- 10 minutes, especially stretching those muscle groups and body parts that may be used.
4. Women like strong men.
Psychologists believe that powerful men are considered sexy. Those who exercise regularly not only feel good about themselves, but also attract the opposite sex. This is also the reason why many women like energetic men on the sports field. This feeling of self-confidence is very helpful to insist on fitness training, which will make men's morale high and have a sense of accomplishment. Women please themselves, so do men?
Diversified training is good for you, it can make your body function develop in a balanced way.
Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Only by combining aerobic exercise with strength training can we improve our physical fitness in an all-round way.