1, the action standard is the premise.
An effective fitness process should not only follow warm-up, strength training, aerobic exercise and relaxation training, but also pay attention to the correct trajectory of strength movements.
When doing strength training, don't blindly pursue weight, learn the standard posture of movements first, so as to accurately exert your strength, avoid borrowing or compensating from other muscle groups and help you reduce the chance of injury.
When you are familiar with the standard of action, increase the load step by step and give the muscles greater stimulation, thus shaping a strong muscle figure.
2. Pay attention to the balanced development of figure.
Many people go to the gym to exercise only one or two parts, and the other parts are considered unimportant and do not need exercise. This idea is wrong. If you only exercise your chest muscles, arms and abdominal muscles, but ignore the training of your back muscles, shoulders, hips and legs, you will easily fall into a bottleneck period, and your physical development will become weird and the proportion will not look good.
Pay attention to the balanced development of figure when doing fitness, especially the development of large muscle groups. When exercising large muscle groups, the small muscle groups of the body will also develop accordingly, which will help improve the efficiency of muscle gain.
Leg is the largest muscle group in the body, which can promote the development of calf, hip and abdomen. Back muscle is the second largest muscle group in the body, which can promote the development of shoulder and core muscle groups. We should insist on training the back of our legs 1-2 times a week to develop a better figure.
3. Don't overtraining.
In fitness training, we should arrange the fitness time reasonably and make a scientific fitness plan instead of practicing blindly. Some people think that the harder you work, the better the fitness effect, so it is not advisable to practice for several hours every time you go to the gym.
When ordinary people exercise for more than 2 hours, their attention will slowly decline, and their physical strength will begin to wear off, which is prone to fitness accidents. At this time, the fitness efficiency will be greatly reduced.
Scientific fitness duration should be within 1-2 hours, so as to achieve efficient exercise. At other times, give your body enough rest and repair time, and then you will have the energy for the second round of training the next day.
4. Be sure to manage your diet.
People who only exercise and don't manage their diet will have a poor fitness effect. People who adhere to fitness and catering, adhere to a healthy diet, and scientifically match ingredients will change their bodies faster.
Fat-reducing people need to control calorie intake, carbohydrate and fat intake, stay away from all kinds of over-processed foods, avoid fat accumulation and improve fat burning effect.
People who gain muscle need to increase their calorie intake and protein intake appropriately. Eating more food and drinks can improve the utilization rate of food, make the body absorb enough nutrition and strengthen the body.