It is most important to lay a good foundation.
However, the more you know, the more confused you will be. Every expert or professional athlete has his own unique exercise methods and ideas, and each has its own reasons. Among all these truths, which one should you believe?
However, you can never use all the methods. You must find the most effective method for yourself.
First of all, how to define what a beginner is; Beginners refer to people who have not received orthodox weightlifting fitness training and have practiced for many years before, but have completely stopped practicing for a long time. How long does it take to change a new exercise method from primary to intermediate? Some people think that if you can't lift more weight, you are still a beginner. Some people think that we should lay a good foundation first, do enough warm-up exercises every time we practice, and practice with the most basic methods and the most perfect movements, so as to ensure that we will not be injured because of practice. In fact, many top fitness athletes still practice like this.
Today, you can often see beginners practicing in some fancy ways. A man with only 12 inch arm is concentrating on biceps curl, which makes people want to ask if he wants to put the bones more neatly.
The most common reason why novices are easily injured is that they practice too much for too long. Because beginners have just started to exercise, the effect is too fast and obvious; It is really ideal for them to get this award in a short time. In fact, it is definitely a trap, which often makes them unconsciously want to add a little more weight and three more tricks every time. The heavier the better. In fact, the most basic method, the most suitable weight, and not overtraining are the most correct.
Breathing and the right way
The correct exercise method needs the correct breathing to cooperate. The following is the correct exercise breathing method:
Take a deep breath before each group starts, and each movement is divided into two parts, from easy to difficult. For example, doing bench press, it is easier to put down half of it than to push it up, so we inhale when we put it down and exhale when we push it up. The same is true for other movements, where it is easier to inhale half and more difficult to exhale half.
Importance of rest day
Let's discuss the rest day a little. For beginners, you begin to love fitness. If you don't practice every day, it's like you are lacking, because fitness exercise does make your body look better, but you will think that too little exercise can't keep your body shape, or even go further. In fact, it is not good to exercise too much.
At the beginning, you will try more and more exercises because of your rapid progress, but everyone has his own limits. When you can't take more exercise than before, your progress will slow down or even regress.
Therefore, proper rest, especially when the last exercise makes your muscles feel very painful, is very, very important. You must never practice the muscle parts that are still painful because of the last exercise. You can only do a moderate amount of stretching exercise in this part, so that blood can flow through this part a little more and accelerate recovery. Remember, you can't practice again until your muscles are fully recovered.
If you practice for four days and take a day off, you should take seven days off every six weeks.