Fitness is a systematic exercise method, which can make muscles developed and tight most effectively until you get the aesthetic figure you want. However, many people don't follow the rules of fitness and don't customize a systematic exercise method for themselves. It takes three days to fish and two days to dry the net. They practice for themselves on a whim and then leave it alone. This exercise method and attitude are doomed to your unsuccessful fitness. When you start to want to go to fitness, you should start to make a reasonable fitness plan and establish correct fitness values. A reasonable fitness plan can make you exercise more reasonably, so that you won't suffer from excessive exercise. Correct fitness values can help you establish good fitness attitudes and habits, so that you will not give up easily on the road of fitness.

Fitness is a step-by-step process.

In the process of fitness, we should learn to exercise step by step, and the weight of dumbbells should rise gradually. If beginners can't come up to exercise, use 40KG, so you can't lift or practice. Beginners can start with the lighter dumbbells of 10KG and 15KG, and gradually increase their weight after practicing for a while. In this way, your body will gradually adapt to your exercise style, and the efficiency of fitness will be greatly improved. Progressive training is effective, because as long as the body is under more pressure than it is used to, it will adapt and become stronger.

Many people don't have a good understanding of the step-by-step training method. Not any kind of weight training can bring you a strong body. Therefore, you should learn to choose the right exercise in gradual training and use the right skills to make your body send a characteristic signal to your nervous system. In the fitness chart, the body is just a place to receive instructions. You give him clear instructions through exercise, and it just records and adapts to these signals. It's no use how much exercise you do unless you give the right signal.

Reasonable fitness diet plan

Don't rush to start exercising after making a fitness plan. Another important point is the reasonable planning of fitness diet. There is a saying widely circulated in the fitness circle: it is not unreasonable to practice three points and eat seven points. The reasonable arrangement of diet determines the effect of your fitness. To know your dietary intake for fitness, you should know your daily calorie intake, and calculate how much protein and carbohydrate you should consume. First of all, you need to calculate how much energy you need every day, what to start with, and then make a diet table, what to eat every day, how many meals to eat, and when to eat. Secondly, it is best to prepare a notebook, record what you eat every day and calculate your intake, so that you can know where your dietary intake problem lies and where you need to improve.

Can you challenge yourself every time you train and try to make your muscles tired?

Can you train lower limbs, chest, back and abdomen once a week/kloc-0 times?

Can you keep a light diet and get enough protein (0.8- 1.3g protein per catty) every day?

Obese friends, can you stop drinking, sweets and high-fat foods during the fat reduction period?

Thin friend, can you keep the calorie intake at least 1.5 times as much as you need?

Do you have enough deep sleep?

Most importantly, can you persist, self-discipline and maintain the above life for at least one year?

If you can definitely answer the above eight questions, congratulations, you are not far from the success of fitness.