Ten misunderstandings make you lose all your efforts before fitness. Fitness is a sport that many people love very much. More and more people like to integrate fitness into their lives. You should also pay attention to the way of fitness. Sometimes some bad exercise habits will hurt your health in turn. Here are ten misunderstandings that will make you lose all your efforts before fitness.

Ten misunderstandings make you give up all your efforts before and after fitness 1 1. Strength training cannot improve flexibility.

Rectification: Through all-round strength training, both muscle strength and ligament flexibility can be improved. Strength training actions such as lunge, squat, pull-ups and hard pull can not only effectively improve the level and effect of fitness training, but also have better results in developing flexibility than simple static pull.

Myth 2: Milk is high in calories.

Rectification: Because milk is rich in fat and calories, the debate about the quality of milk has never stopped in recent years. Because milk is cheap, nutritious and easy to absorb, it is an ideal choice to drink milk after training, especially skim milk. About 300 ml of "milk meal" can provide enough carbohydrates, whey protein and casein. These two protein combinations with different absorption rates can provide a stable protein supply for the body after training.

Myth 3: Left and right hands should bear the same weight.

Rectification: Unbalanced strength training can improve the balance of strength on the left and right sides of the body and stimulate muscles that are difficult to practice at ordinary times. A typical exercise is to exercise with two dumbbells with different weights. At the beginning, it is more appropriate to control the weight difference between the left and right sides at about 5% ~ 10%. After completing the 1 group, exchange machines with different weights left and right.

Unbalanced weight forces muscles to exert greater potential to maintain balance, and muscles will be stimulated to grow to a deeper level. Remember: the weight used must be completely controlled by yourself, and the movements should be standardized.

Myth 4: When bench press, the barbell is lowered and touches the chest.

Rectification: In the power lift bench press technique, in order to push more weight, the power lift athlete deliberately controls the barbell bar and pushes it again, which can force the latissimus dorsi to assist in pushing the weight. In this bench press process, latissimus dorsi not only supports, but also "borrows". However, fitness is different from weightlifting. If you use the strength of latissimus dorsi for bench press, the exercise of chest muscles will be reduced, so you should avoid putting down the barbell to touch your chest when bench press.

Myth 5: Long-term, low-intensity aerobic exercise can reduce fat.

Correction: There is an old "truth" in the field of fitness: in order to lose fat most effectively, you must raise your heart rate to a certain level and keep enough exercise time during exercise. However, this view has its problems. The basis of this view is that in the energy consumed by exercise, low-intensity exercise accounts for a higher proportion of fat energy supply than high-intensity exercise, and high-intensity exercise consumes more energy from glycogen storage.

However, the high proportion of fat consumption in low-intensity exercise is based on low total calorie consumption unless it takes a lot of time. For example, although you do a lot of low-intensity exercises such as sit-ups, the total calorie consumption is still relatively low, and there will be no big breakthrough. High-intensity exercise can consume considerable heat in a short time. Although the proportion of fat is relatively low, from the overall effect, high-intensity exercise has a great effect on reducing fat.

Myth 6. When squatting, your thighs should be flush with the ground.

Correction: Contrary to the advice of many coaches, the latest research points out that the lower you squat, the less the risk of injury. If you ask any surgeon such a question, in what state is the knee joint the most unstable? Then the answer will be the same: when the knee joint is bent to 90 degrees (that is, when the thigh is parallel to the ground). This is because at this angle, the relative position of tibia and femur is in the state of maximum freedom.

Moreover, because the range of squatting only to the horizontal position is relatively small, you tend to use more weight, which increases the risk of injury. Relevant experts specially made a comparative experiment. One group of trainers only use squats to the horizontal position, while the other group uses squats as low as possible. Results The lower the squat, the more obvious the muscle growth.

Myth 7: Eating eggs only eats protein.

Correction: Eggs are small "containers" containing various nutrients. Each egg can provide about 6 grams or more easily absorbed protein (containing various basic amino acids), and also contains vitamins and minerals such as vitamin E, iron and zinc. Although egg yolk contains about 4 to 5 grams of fat, most of it belongs to unsaturated fat beneficial to the heart.

Egg yolk is rich in vitamin Japan, which is beneficial to the cell membrane of almost every cell in the body and produces neurotransmitters. Vitamin Japanese can also accelerate the metabolism of body fat. Moreover, compared with the price of meat and fish, eggs are cheap "muscle food".

Myth 8. Control insulin levels in the body.

Correction: Every food you eat will immediately cause serious biochemical reactions in your body, including those caused by insulin. Insulin can immediately inhibit the decomposition process of body fat. One of the important means to reduce fat is to prevent the insulin level in the body from rising suddenly at any time.

The specific method is to use high fiber. A low-sugar diet. However, in a short time after training, the improvement of insulin level is very beneficial, because at this time, the body "urgently needs" the supply of protein, and insulin can efficiently transport protein to the muscles. This function of insulin has dual effects of accelerating recovery and more muscle growth.

Myth 9: Burning calories depends on aerobic exercise, not strength training.

Correction: The barbell super group exercises in strength exercises can burn calories well. Barbell super group exercise refers to continuous multiple fitness exercises without rest between groups. Doing some super group exercises after formal strength training can not only consume more calories than running on a treadmill, but also prevent excessive muscle consumption (any aerobic exercise will consume quite a lot of muscle fibers).

Super group exercises can use a lot of muscles to participate in sports, and consume a lot of calories at high intensity. Even after the exercise, this process of calorie consumption continues. For example, each group 10 times does the following exercises in turn: barbell bending, squat, bench press. The weight used for hard pulling and bending in rowing should be the maximum weight that the weakest one of all movements can bear. A cycle, you can rest three times. Do 3 ~ 10 cycles more according to your own state.

Myth 10, every time you train, you have to build big muscles first.

Correction: For example, it is a good rule to always practice pull-ups in front of biceps brachii, but sometimes you have to break the old rules to make a breakthrough. If you always do a few pull-ups and there is no improvement, it may be that you are dragging your weak biceps, so practice your biceps first in the next training. The rule can be this: practice the weakest part first.

Ten misunderstandings make your efforts before fitness go to waste. Do you believe all these misunderstandings?

1, sports drinks to quench thirst

Many people drink sports drinks to quench their thirst and feel that they can supplement their physical strength. In fact, if you are not exercising or sweating a lot, you'd better not drink it. The sugar content of sports drinks is generally high. In order to prevent dizziness and limb fatigue, potassium is added to sports drinks. Too much sugar intake is not conducive to weight loss, and too much potassium supplement will increase the burden on the heart. Therefore, if you don't sweat much, just add boiled water and drink some honey water, which is healthy and affordable.

Suggestion: Iron should be supplemented after strenuous exercise. Iron deficiency will lead to the decline of aerobic exercise ability of bodybuilders and the increase of lactic acid accumulation, which is easy to cause fatigue. Therefore, people who often do strenuous exercise can eat more foods rich in iron, such as pork liver, lean meat, beans, green leafy vegetables, etc., and can also use drugs to supplement iron, such as ferrous gluconate, 0. 1 ~ 0.3 g per day, but pay attention to the time of iron supplementation for no more than 3 months.

2. Exercise after 9 pm

Nowadays, many people don't have time to exercise during the day, so they choose to go to fun run at night. According to the meridian theory of traditional Chinese medicine, they should do different things at different times, but exercising at night will be harmful to their health. Because 9: 00 p.m. to 1 1 p.m. is the most vigorous period of qi and blood in Sanjiaojing, it is necessary to nourish the heart and protect the heart. It is beneficial to take a walk, do some gentle stretching exercises and listen to some soft music.

Suggestion: office workers can exercise at noon. For office workers, noon exercise can not only refresh the mind, but also strengthen the body. You can choose yoga, pilates, walking and other relatively quiet sports, and you can also carry out equipment training for half an hour if you have the conditions. Need to be reminded that exercise at noon requires a reasonable diet. You can prepare some snacks in the office, eat some fruit, whole wheat bread and sports drinks one hour before exercise, and then eat some food properly after exercise.

3. Go to the gym on a whim

In summer, it is easier to wear light clothes and exercise. Sometimes friends get together, come to the gym to play ball and practice for half a day until they are exhausted. This kind of "whim" exercise is harmful to the body. Long-term high-intensity exercise will reduce human immunity, so it is better to do it step by step. At the same time, fitness needs to pay more attention to the "warm-up" before exercise and the "cold body" after exercise, otherwise it will easily reduce the body's immunity and cause a cold.

Suggestion: Be prepared before fitness, and don't wear too thin shoes to exercise, because the shoe body of canvas shoes is actually a layer of cloth, too soft, and the sole is thin, and the stress on the sole is uneven and not shockproof. It is easy to produce impact force during exercise to damage the spine and strain the muscles. In addition, the upper is not high and the heel is soft, which can not protect the ankle, and it is easy to sprain the ankle during exercise. Suitable sports shoes are: the heel has certain hardness, the insole has shock absorption function, and the shoe body has certain protection.

4. Exercise with pressure

Fibrinopeptide is a kind of hormone in the body, which can delight nerves and is called "happiness factor". When the amount of exercise reaches a certain level, the body will produce peptide effect, which can make people feel happy and take away unpleasant stress. However, if the pressure is too great and the mood is bad during exercise, it will lead to confusion of thinking and inattention, which will affect the effect of exercise.

Some people deliberately engage in some intense and strenuous sports, thinking that when they sweat, all the pressure and bad emotions will be released. This kind of high-intensity and high-volume exercise often leads to physical fatigue, coupled with the original nervous spirit, the pressure can not be alleviated, but the mood will get worse.

Suggestion: When you are affected by negative emotions, you can take part in some light exercise first, or say an encouraging word to yourself in the mirror to cheer yourself up, and then gradually transition to heavy exercise. If the work pressure is high, you can take part in some group sports, such as basketball, and you can experience the pleasure of cooperation in sports.

Ten misunderstandings make your efforts before fitness go to waste. 3 Five misunderstandings that must be avoided.

Misunderstanding:

1, as long as you get to the gym, you can get exercise.

This is probably what most people think. But in fact, the purpose of exercise is not clear, there is no professional guidance, there is no good positive attitude, and unreasonable exercise methods can not achieve the purpose of fitness.

You should sweat a lot every time you exercise.

Sweating can only quickly lower the body temperature, has little effect on other parts of the body, and will not lose weight. You may lose weight after an exercise, which is only a temporary phenomenon caused by the decrease of water in your body. Once you add enough water, your weight will recover.

The best way to reduce abdominal fat is to do abdominal exercises.

Many people, especially women, think that after muscle exercise in a specific area, local fat will "burn", thus achieving the purpose of losing weight. In fact, no matter what kind of exercise, you will burn fat in all parts of your body. If you want to lose local fat, you should also carry out special targeted exercise on the local area after completing the whole body exercise.

Jogging for one kilometer will consume more calories than walking for one kilometer.

From a kinematic point of view, whether you run a kilometer or walk a kilometer, the energy consumed by your body should be the same. Because energy consumption is related to the distance you move, but not to the speed you move. So when you are exercising, you should try to extend your exercise time.

5. Continuous strenuous stretching exercise can keep the flexibility of muscles.

Waist twisting, bending, left and right waist stretching, etc. It's all stretching This kind of exercise should be done slowly, not too hard. You should always remember that stretching exercises are to relax and lay down muscles, and strenuous stretching exercises make muscles tighter.