Fitness is a very popular lifestyle, but there are often many misunderstandings in fitness, and it is easy to get twice the result with half the effort if you are not careful. Let me tell you next.

Six most harmful fitness misunderstandings:

First, exercise while reading.

If you are absorbed in reading a fashion magazine, it means that you can't pay attention to the exercise you are doing at the same time. Experts say reading while exercising is the worst thing.

If you want to exercise, you must pay attention to your health. If you need to do something else at the same time to make sports less boring, I suggest you put on headphones and watch TV, which doesn't require much attention like reading.

Second, exercise until you sweat.

Sweating a lot during exercise will make people feel that they have fully exercised, but only because of sweating a lot and insufficient water in the body, it will be harmful to health and will not have any effect!

Some people exercise in a high temperature environment, thinking that they can lose weight, but in fact they just dehydrate themselves. Excessive sweating can also lead to cramps and other sports injuries. When exercising, please make sure that you have a bottle of water at hand, which can be replenished at any time.

Third, only ride a stationary bike.

Simply riding a stationary bike or running on a treadmill can't achieve the effect of strength training. You can burn 100 calories when you walk a mile, but you can burn 300 to 400 calories when you do weight-bearing exercise on the equipment in the same 20 minutes. Strength training can also help you strengthen the muscle groups you need in your daily life, such as climbing stairs or carrying heavy objects, help you keep the shape of your muscles and delay the muscle relaxation brought about by age.

Fourth, bypass weightlifting exercises.

Ladies are often afraid that lifting weights will make them look like bodybuilders, but they don't have to be afraid. It is a common misunderstanding that lifting weights or strength exercises will make women grow large muscles. It won't happen unless you take growth hormone at the same time. Doing weightlifting exercises won't make you a terrible monster.

Step 5 exercise on an empty stomach

Hunger is a very bad habit. Your body needs enough energy to keep running. Hunger will make the supply insufficient, which will lead to the loss of health. You can usually eat some snacks to solve it.

This is especially important when you exercise in the morning, because at the end of the night, your stomach is empty and your calories have been consumed. You need to refuel it and get it started again.

Six, according to the cat draw a tiger Dont Ask For Help solution.

Going to the gym and pretending to know everything will do you no good. One of the worst habits for newcomers to the gym is to visit the gym and try to follow the example of others around them. There are usually some coaches in the gym, so make good use of them. If you really have questions and want to know the correct exercise form, don't hesitate to ask them. You must know how to avoid sports injuries. Similarly, when you join a new fitness class, if you have any discomfort or doubts, let the teacher know that your body will benefit from it.

Aerobic exercise method:

1, sit around.

Sit in the front of the sofa with your knees together and your upper body twisted in the opposite direction. Do it three times after each time 10 second, and then switch sides. Can stretch the left and right waist muscles.

2. Side waist extension

Lean on the handle of the sofa, stretch easily, pause for 5 to 10 seconds, then change sides and do it three times in turn. Stretching position: left and right waist.

Step 3 lift your hips and abdomen

Sit in the front of the sofa, hold the handle of the sofa with both hands, put your feet together, bend your knees and lift it up, stop for 2 seconds every time 1 time, then put it down and go back and forth1time. Stretching parts: anterior complex and gluteal muscles.

Step 4 hold your chest out and stretch your back

Put your hands on the back of the sofa, keep your arms as straight as possible and hold your chest out. Every time/kloc-rest after 0/5 seconds, repeat 3 times. Stretching position: back muscles.

Step 5 stretch your neck

Sit on the stool, gently press your head to the left and right, then press it straight forward, and then press your head down with both hands.

Step 6 stretch

You can do stretching exercise in just 30 seconds after getting up in the morning, which can not only lose weight, but also make you full of energy all day. Lie on the bed, put your hands gently at your sides, straighten your legs and relax. Open your hands on both sides of your thighs, keep your feet shoulder-width apart, and press your toes forward. With palms facing each other, slowly raise your hands, stretch your whole body and take a deep breath.

7. Raise your legs.

Sit in a chair, bend your knees and lift your legs, then lift one foot horizontally and change the other foot. Stand up straight, with one hand on the wall to support your body, and the other hand on your hips, lift your feet on the same side to the side for 30 degrees, and then change directions. Hold the wall with both hands, kick back to about 30 degrees with one foot, and then kick the other side.

8. Behind the hips

Bend the forefoot and thigh flat, straighten the hindpaw with knees down, lean forward, pull the sofa with both hands straight and hold the handle 10 second, and then repeat for 3 times. Stretching position: the muscles behind the buttocks.

9. Holding the bottle

Legs upright, chest out and abdomen in. Hold the water bottle horizontally on your chest with both hands, then hold the bell and lift it up until your hands are completely straight. Hold still for 3-5 seconds, then slowly lower the straight arm to recover.

10, left and right levels are improved.

Keep your feet shoulder-width apart, hold a bottle filled with water in each hand, and lift it horizontally alternately from left to right, pausing for 5 seconds at a time. * * * Repeat 10 times.

1 1, put your head back.

Spread your feet a little, put your hands behind your head, stand up straight, then slowly lean back to the limit and stop for about 10 second.

12, clench your fist and lean forward.

Put your lower abdomen flat, stand with your feet apart, make fists with your hands and straighten your arms forward. Take a deep breath, tighten your lower abdomen, lean forward and pause for 5- 10 seconds. Repeat 5 times.

13, angle adjustment tip

Stand with your feet together, hold your head high, and put your hands on your sides naturally. Quickly stand on tiptoe and stop for about 10 second. Then slowly descend. Repeat this action five times. ?

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