Beginners must learn four mental methods of fitness. Exercise is the basic way to keep healthy. Proper exercise is good for health. We should also master some correct fitness methods when exercising. Now let's share four methods that beginners must learn.

Four fitness methods that beginners must learn: 1 1, individual muscle group training.

(IsolationTrainingPrinciple) Many muscle groups can be trained together or relatively separately. In the process of completing the action, each muscle has its own exertion, but there is always one muscle group that plays the main exertion role, while other muscle groups have different functions, such as stability and confrontation. If you want to develop a certain part of muscle independently to the maximum extent, you should try to separate the main muscle from other muscle activities. For example, it is better to practice biceps brachii alone than to do pull-ups with narrow backhand.

2. Gradually increase training

It is very difficult to strengthen the foundation of any health quality (physical strength, body fat rate, muscle endurance, etc.). Therefore, you must gradually increase the load on your muscles. For example, to strengthen physical strength, you must use more weight. If you want to increase muscle size, you should not only use more and more weight, but also increase the number of training groups and training times per week. In order to increase local muscle endurance, it is necessary to gradually reduce the interval time between groups or increase the number of training groups and training times. Everything has to grow slowly. Overload is the basic concept of all physical training rules.

3, muscle mixed training

(Principle of Muscle Confidence Training) If you want to keep your muscles growing, 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.

4. Multi-group training

(SetSystemTrainingPrinciple) In the past, most experts suggested that bodybuilders should only do one set of each movement. Now coaches suggest training principles of multiple groups (sometimes up to 3-4 groups) to make the muscle groups complete and thorough, get exercise and maximize muscle expansion.

Four fitness methods that beginners must learn 2 10 fitness blind area makes fitness useless.

1, no warm-up and stretching activities.

Warm up with light weight before lifting weights, or do stretching exercises, otherwise it will cause very serious damage to the body, from muscle strain to joint injury. Not doing warm-up activities will also have an impact on your whole exercise, which is to reduce efficiency. Warm-up before exercise, like warm-up before driving, is an important step to achieve the best results.

2. Don't keep a fitness diary

Some people are very keen on fitness and train very hard, but they are too tired to do anything after training, let alone keep a training diary. I am often asked: Do you keep a training diary? To tell the truth, I train every day and never write it down, but I keep it in mind. But you should remember that the worst notebook has a better memory than the cleverest brain.

According to experience, some people may interrupt the exercise diary, but it is best to keep consistency, make training records as much as possible, and record the time of each exercise, the type and weight of equipment used, and the intensity of exercise. This habit can let you know your progress, and eventually you will get the best results.

Never change the fitness arrangement.

Keep fit regularly. You can't practice this today and that tomorrow on a whim. You should make a training plan, and once you decide, you should exercise according to this plan. However, this doesn't mean that once you make a plan, it won't change. It is wrong for some people to carry out the same plan for a year without changing it.

If you want to have a long-term effect, then you should change the training plan every two months, otherwise, it is impossible to achieve satisfactory results without the diversity of training. Changing your training doesn't mean changing every exercise in every part of your body. If an exercise works well and suits you, you might as well use it. Simply changing the angle, intensity or length of time may make you feel more interesting and effective.

4. Excessive use of shoulder straps and belts

Shoulder straps and belts are good tools when lifting heavy objects, but they should not be used frequently, otherwise it will be counterproductive and there is a danger that your muscles will not develop in a balanced way. In addition, excessive use can also cause serious harm, so use it sparingly. Does this happen often? It is that the appearance is getting worse and worse, the sleep is getting worse and worse, and the training effect is getting worse and worse. Let's see if you have made the following mistakes.

5, eating mistakes

Dietary errors include irregularity, picky eaters and unbalanced nutrition. Eating mistakes is the main reason why a person cannot achieve the exercise effect he pursues. Protein is the main nutrient to increase muscle. In addition, in order to have and maintain a healthy physique, it is necessary to supplement carbohydrates and other necessary nutrients. Other nutritional issues should also be considered, such as getting enough calories and drinking more water every day. Because this topic is very important for fitness, we should read more articles about common nutrition mistakes.

Step 6 ignore body parts

If you want to build a symmetrical and healthy figure through exercise, it is very important to do full-body exercise. Don't just focus on the exercise in one part and ignore the exercise in another. In that case, it will be difficult for you to have an ideal figure. For example, legs, leg muscles account for 40% of the whole body muscles, but people often ignore the exercise of legs, which is why some people have strong upper body and legs support the body like chopsticks.

7. blindly practice weightlifting

Every gym has at least one fool. He tried to lift as much weight as he could. He not only risked hernia, disc herniation, joint dislocation and muscle tear, but also sacrificed his appearance. Good appearance is the key to building a strong body, so remember not to sacrifice your appearance by lifting heavy objects.

8. Lack of rest

If you lack rest, then you will find that your physical strength has dropped and the effect will not be ideal. Ensuring 8 hours of high-quality sleep every night is very important to ensure that the body can recover itself. In addition, we should exercise all parts of the body in a balanced way, and don't let any part be too tired. Avoid exercising the same body part within 24 to 48 hours.

9. Don't increase your strength.

Fitness is a step-by-step process. You can't always exercise at the same intensity for a long time. After a while, you should increase the intensity and 100% complete each group of exercises, otherwise it is meaningless. A common mistake people make is that whenever they do the last group, they often have to conserve their strength, which is really a big mistake.

10, excessive exercise

Exercising too much on a special part of the body for longer than necessary, or exercising too often, are all signs of excessive exercise. Believe it or not, too much exercise is as ineffective as no exercise at all. In order to achieve the best results, you should exercise regularly and make sure that your exercise exercises every part of your body in a very balanced way. Remember, you don't need too much exercise. Proper exercise is the best.