Keep in mind ten fitness guidelines, and the fitness effect will multiply. Now everyone has a strong sense of fitness, and more and more people are beginning to fall in love with fitness. With scientific principles, the efficiency of fitness can also be improved rapidly, and the fitness effect is immediate. Let's take a look at ten fitness guides to multiply the fitness effect several times.
Remember ten fitness guidelines. How many times will the fitness effect be multiplied? 1 1. Perseverance.
Persistence is the key to fitness. As long as you are not lazy, you will surely blossom and bear fruit. If you are a frequent gym goer, spend an hour and a half to two hours at a time, three to four times a week; It would be great if you practice at home for half an hour to an hour every day.
Step 2 calm down
When many people do exercise, they have a lot of expressions because they want to suck milk as hard as possible, which affects the muscles of a face and then regenerates wrinkles. Fitness people must be calm, try to keep a "deadpan" when doing exercise, and focus on the body muscles to be exercised, so that your face can avoid the fate of accelerating aging.
3, the rhythm of breathing
This is the most important part of exercise. Usually you will hear two schools of thought, one is to exhale when you are near your heart, and the other is to inhale when you leave your heart. In fact, any kind of breathing is ok, as long as you feel comfortable!
4. concentrate first
Concentration is so important. When many people exercise, they don't focus on the muscles they want to exercise or the actions they should do, but they use their strength in the wrong places and practice the wrong muscles. For example, if you want to practice your chest muscles, you will be distracted and practice your triceps. In the end, you will become a Popeye pie with a small chest and too big arms, which looks very funny. Only by paying attention can we make correct movements and avoid sports injuries caused by wrong posture. Fitness is really not cost-effective.
5. Dietary discipline
Fitness must be matched with diet to have corresponding effects.
Just after exercise, it is a "no-eating period", and eating is the most taboo. Because half an hour after exercise is the best time for the body to absorb, if you eat at this time, you will eat some fatty things, and the calories you just consumed will be replenished at once.
6. Don't compare.
No matter the load-bearing ability or the number of movements, you can't hold on. Many people exercise like they are possessed. Always want to do more and become immortal quickly, which is quite dangerous. If you have more than you can chew, you can't bear more weight. You have to add another half kilo, or you'll be exhausted. You have to do it more often. Sports injuries caused by hard support often have disastrous consequences. Everything depends on how much and how many times you feel comfortable. Still an old saying goes, the amount of fitness is not much, but perseverance.
7. Set up an imaginary enemy
This is an art, people must have a living imaginary enemy to inspire them, in order to have the motivation to make progress and a sense of accomplishment. This goal is most suitable for people around you. You think that you have a good figure, and it will not be too difficult to achieve. You can directly examine people every day, such as the sunny and strong brother in the office or the prince with lines in the circle of friends. Don't aim too high and regard Schwarzenegger as an imaginary enemy, then you will live in constant frustration. Wait until the imaginary enemy is defeated in the first stage, and then find the next more difficult target.
8. It's time for Mr. Muscle to change his taste.
Muscles get tired when they are inertial. If you let it do the same action or bear the same weight for a long time, it will be tired and slow, and your efforts will be in vain. So you should change exercise every two or three months to increase or decrease the weight of the load. This will continue to strengthen muscles and lines.
9. Mr. Muscle should take a break, too.
The most important thing in fitness is to exercise the muscles in the same part. Be sure to rest your muscles for 48 hours before you can practice. Because muscles without rest will not grow beautifully, and constant practice will only drag them down quickly and make them stand upright. Therefore, we must arrange a good schedule, such as practicing chest and abdominal muscles today, triceps and biceps tomorrow, deltoid and gluteus the day after tomorrow, and then practicing chest muscles circularly.
10, the war against boredom
Men who are interested in exercising strong physique, please recognize one thing. Fitness is boring. Why many people give up halfway is because they can't stand loneliness and boredom, so it's best to find a good friend to practice together, encourage each other, or match an activity they like very much, so as to resist the boring offensive.
When you exercise at home, you can play video games or listen to music at the same time. The way to do this is to spend 5- 10 minutes with your heart, practice one round of movements, and then play video games with the remaining 2-3 minutes. Distraction during rest and doing what you like can make fitness more effective.
Remember ten fitness guidelines. Double the fitness effect? 2. Choose clothes that absorb sweat.
When exercising in summer, the temperature and humidity are very high. Be sure to wear a sweat-absorbent cotton shirt instead of tight sportswear. If the moisture is not discharged, it will put a lot of pressure on the heart. It is best to prepare a set of dry clothes, especially a coat, and put on wet clothes immediately after exercise, otherwise it will easily lead to rheumatism or arthritis.
Second, avoid "working" at high temperature.
Keep a short period of low exercise in summer, and let your body adapt to the hot weather slowly. Especially when the sun is strong from noon to 2 pm, try to avoid outdoor sports, because ultraviolet rays are particularly strong during this time, which will burn the skin and even stimulate the retina and meninges.
Third, don't drink too much water.
If you drink plenty of water after exercise, it will increase the burden on the blood circulation system, digestive system and especially the heart. The result of drinking plenty of water will only be more sweating, further loss of salt, causing convulsions and cramps. It is recommended to use a small amount of drinking water many times.
Fourth, reduce exercise in a timely manner.
Affected by the scorching sun in summer, many sports are not suitable. You can climb stairs instead of climbing mountains, and you can take a walk in the morning and evening instead of running. The best exercise in summer is swimming, which can cool down while exercising. If you must do long-distance exercise, pay attention to help your body temperature dissipate and rest frequently.
Five, multi-group number training
In the past, most experts suggested that bodybuilders should only do one set of each movement. Now coaches suggest the training principle of multiple groups (sometimes up to 3 ~ 4 groups) to make the muscle groups get complete and thorough exercise and the muscles expand to the maximum.
Six, muscle mixed training
If you want to keep growing muscles, you can't always take a fixed training class. If you always use the same movements, the same group, the same times and the same angle, you can't get the stimulation brought by the change of training intensity. Therefore, in order to make muscles grow continuously, we should not only strengthen stimulation, but also adopt mixed training mode.
Seven, don't forget the heatstroke prevention measures.
If you do outdoor sports, you'd better wear sports sunglasses, sun hat and sunscreen to prevent the invasion of ultraviolet rays, and bring cool oil and Huoxiang Zhengqi water (pills) to prevent heatstroke.
Eight, add water in advance
The temperature is very high in summer, and a lot of exercise makes the water in the body lose faster. Therefore, it is recommended to drink 800 ml of water half an hour before exercise. If outdoor exercise lasts more than 30 minutes, be sure to bring a bottle of water, preferably supplemented with salt.
Nine, reasonable intake of food
Eat some staple food or fruit one hour before exercise to prevent low calorie intake and poor physical strength.
Ten, cooling should not be too urgent.
After exercise, the metabolism of all tissues and organs in the whole body increases, and the capillaries in the skin dilate a lot. At this time, if you take a cold shower or blow an electric fan immediately, the capillaries will contract as soon as they are cold, and the sweat glands will be closed, which is easy to catch a cold.