How to stay healthy:

1, study every movement with your heart!

Don't draw a ladle! To really understand your training moves!

To explore with your heart, to learn an action, you must first understand it. Every time you learn an action, you should understand its specific content, function and correct practice. Every time you practice an action, you must make a correct posture and focus on the main body parts that this action is exercising.

brick by brick

Every time you exercise a muscle in a certain part, you must be stimulated by a certain intensity for many times in a row, and ask it to complete a certain workload, so as to promote the development of human tissues and strength to adapt to this stimulation intensity and load.

After fully adapting to a certain stimulus intensity and being competent for the workload, we must gradually increase the stimulus intensity and workload appropriately. Otherwise, progress will stop.

3. Be sure to carry out high-intensity training.

Tepid training means nothing to you! If you don't have a painful expression during training, you will get nothing!

During a movement, the load of each movement is composed of how many times a certain weight is done continuously (counted as a group) and how many groups are done. The total load of a physical education course is the sum of all kinds of action loads.

The greater the weight, the more times and groups, and the greater the load. The shorter the completion time of the same load in a short time, the shorter the interval between one action and the next, and the greater the exercise intensity.

When you feel tired while doing an action, even if it is difficult to do it again, the higher you persist in doing it, the greater the intensity of muscle stimulation.

Should adapt to the increase of load and strength. For people with different conditions, different purposes and different exercise stages, the degree of increase should be different. Whether it is handled properly will affect the progress.

4. Change the exercise route from time to time

If you exercise the muscles of a certain part with the same action for a long time, you will not feel fresh stimulation because of habitual actions, thus reducing the exercise effect. Every one to two months, you can completely change the sports curriculum, or you can compile two or three courses at the same time in a certain period of time, and each exercise is alternately carried out.

For the same muscle part, bodybuilding always has several different movements to choose from for concentrated exercise. The same action, as long as you change the grip, grip distance, speed and angle, will produce different stimuli.

Furthermore, changing the collocation of this action and other actions will also produce different stimuli.

5. Scientifically arrange the training plan

After strenuous exercise, it usually takes 48 hours to exercise the body parts to completely eliminate fatigue.

For those who attend the whole body exercise course every time, it is advisable for those who are in the primary stage to practice once every other day or three or four times a week.

In the middle and advanced exercise stage, because all parts of the body need more and more intense exercise, it is difficult to practice all parts of the body in one exercise class, so the body segmentation exercise method is often used at this time.

Divide the whole body into two or three parts and practice one part four to six times a week. This alternation can not only make all muscles fully exercised, but also get enough rest and eliminate fatigue.

Each exercise time is generally about one hour for beginners, one and a half hours for intermediate classes and two hours for advanced classes. If you find fatigue, you should rest for a few days before practicing.

6. Don't exercise too much.

Although exercise consumes human energy and nutrition and destroys human cells, it causes more compensation and stronger reconstruction. This is the premise of exercise.

Both compensation and reconstruction need adequate nutrition, which is carried out when the human body is at rest (mainly during sleep).

Therefore, the greater the intensity of exercise, the more nutrients you need and the higher the quality of rest you need. Otherwise, you will be overtired. This will not only fail to achieve excessive compensation, but also fail to achieve equal recovery, which will greatly affect the exercise process.

7. Learn to prevent injuries.

When you start exercising, you should do enough warm-up activities first. In sports venues with small space and a large number of people, pay more attention to the front, back and left when exercising, so as to avoid being injured by equipment or equipment. When you do a lot of exercise, you should be protected by your partner to ensure safety.

If you want to have a good exercise effect, you must do it according to the prescribed time. You can't miss classes or interrupt unless you are tired and take a few days off on purpose. Intermittent exercise can't make the exercised part feel certain repetitive stimulation and can't produce adaptive response. If you practice heavy movements without doing warm-up activities, you are prone to accidents such as sprained bones and muscles and torn muscle ligaments.

8. Don't look at other parts of the exercise.

If you have a weak link, I suggest you treat him in a targeted way, but don't just practice your chest muscles because you like it!

If there is uneven development on the body, it should be corrected immediately, otherwise the more uneven it is, the less perfect it will be.

9. Learn to record data!

Chest circumference, waist circumference, arm circumference, leg circumference, height and weight, etc. It's best to take a full-body photo only in shorts.

After that, measure your body circumference and weight every one or two months, and take a body photo in the same posture every three to six months. The date, time, action items, weight, frequency and number of groups of each exercise should be completely recorded.

Make a correct and complete exercise record, and compare, analyze and study it from time to time. From this, I can sum up which movements I respond to better or worse, and which exercise cycle I make faster or slower progress. From this, we can get effective ways to improve our exercise, so as to encourage ourselves to keep on exercising and make continuous progress.