Beauty requires you to adhere to the iron general principle of fitness, and exercise also has certain skills. This exercise is still relatively high intensity. Regular exercise is beneficial to strengthen our heart and lung function, and aerobic exercise can increase the oxygen content in our brain. What are the benefits of sharing beauty and insisting on fitness iron?
Beauty wants you to stick to the iron law of 1 1, and concentrate first.
Concentration is so important. When many people exercise, they don't focus on the muscles they want to exercise or the actions they should do, but they use their strength in the wrong places and practice the wrong muscles. For example, if you want to practice your chest muscles, you will be distracted and practice your triceps. In the end, you will become a Popeye pie with a small chest and too big arms, which looks very funny. Only by paying attention can we make correct movements and avoid sports injuries caused by wrong posture. Fitness is really not cost-effective.
2. Dietary discipline
Fitness must be matched with diet to have corresponding effects.
Just after exercise is the "no-eating period", and eating is the most taboo. Because half an hour after exercise is the best time for the body to absorb, if you eat at this time, you will eat some fatty things, and the calories you just consumed will be replenished at once.
3. perseverance
Persistence is the key to fitness. As long as you are not lazy, you will surely blossom and bear fruit. If you are a frequent gym goer, spend an hour and a half to two hours at a time, three to four times a week; It would be great if you practice at home for half an hour to an hour every day.
4. Calm down
When many people do exercise, they have a lot of expressions because they want to suck milk as hard as possible, which affects the muscles of a face and then regenerates wrinkles. Fitness people must be calm, try to keep a "deadpan" when doing exercise, and focus on the body muscles to be exercised, so that your face can avoid the fate of accelerating aging.
5, the rhythm of breathing
This is the most important part of exercise. Usually you will hear two schools of thought, one is any exercise, exhaling when you are near your heart, and inhaling when you leave your heart.
6. Don't compare.
No matter the load-bearing ability or the number of movements, you can't hold on. Many people exercise like they are possessed. Always want to do more and become immortal quickly, which is quite dangerous. If you have more than you can chew, you can't bear more weight. You have to add another half kilo, or you'll be exhausted. You have to do it more often. Sports injuries caused by hard support often have disastrous consequences. Everything depends on how much and how many times you feel comfortable. I used to be overweight in the gym, so I called for help. Still an old saying goes, the amount of fitness is not much, but perseverance.
7. Set up an imaginary enemy
This is an art, people must have a living imaginary enemy to inspire them, in order to have the motivation to make progress and a sense of accomplishment. This goal is most suitable for people around you, people who feel that they are in good shape and will not be too difficult to achieve, objects that can be seen directly every day, such as the sunny and fit little brother in the office, or the line prince in the circle of friends. Don't aim too high and regard Schwarzenegger as an imaginary enemy, then you will live in constant frustration. Wait until the imaginary enemy is defeated in the first stage, and then find the next more difficult target.
8. It's time for Mr. Muscle to change his taste.
Muscles get tired when they are inertial. If you let it do the same action or bear the same weight for a long time, it will be tired and slow, and your efforts will be in vain. So every two or three months, I will change my fitness movements, increase or decrease the weight I carry. This will continue to strengthen muscles and lines.
9. Mr. Muscle should also have a rest.
The most important thing in fitness is to exercise the muscles in the same part. Be sure to rest your muscles for 48 hours before you can practice. Because muscles without rest will not grow beautifully, and constant practice will only drag them down quickly and make them stand upright. Therefore, we must arrange a good schedule, such as practicing chest and abdominal muscles today, triceps and biceps tomorrow, deltoid and gluteus the day after tomorrow, and then practicing chest muscles circularly.
10, the war against boredom
Men who are interested in exercising strong physique, please recognize one thing. Fitness is boring. Why many people give up halfway is because they can't stand loneliness and boredom, so it's best to find a good friend to practice together, encourage each other, or match an activity they like very much, so as to resist the boring offensive.
Beauty requires you to stick to the iron rule of fitness 2 1. Men insist on the benefits of fitness and improve sexual function.
According to a survey, compared with sedentary people, walking fast for 30 minutes four times a week or doing other exercises with equivalent energy consumption, such as swimming and jogging, can reduce the incidence of sexual dysfunction in adult men by 2/3. So proper fitness is very helpful for sexual function.
2, men insist on the benefits of fitness and decompression.
Living in this high-pressure society, men face the greatest pressure every day. Give it up. It's too ambitious. Don't give up, you are at a loss. Why not exercise to relieve stress? Relevant researchers have found that during running, the human body will produce a substance called "endorphin", which can make people's body and mind in a relaxed and happy state. Endorphins, also known as "happy hormones" or "young hormones", can make people feel happy and satisfied and help people relieve stress and unhappiness. So, if you want to be happy, run. If you want to be happy, you must take the initiative to sweat.
3, men adhere to the benefits of fitness to build self-confidence.
As long as you gradually set exercise goals for yourself at the beginning of fitness, then with the gradual realization of the goals, men can get a happy mood and establish self-confidence for themselves. Secondly, long-term exercise can help men develop good living habits, make their bodies healthier and bring positive mental changes to men.
4, men insist on the benefits of fitness to promote sleep.
A good night's sleep will improve your concentration, efficiency and mood. Exercise is the key to a good sleep. Regular exercise can help you fall asleep faster and make you sleep deeper.
5. Men insist on the benefits of fitness and dredging blood vessels.
Regular and scientific physical exercise also has a good influence on the morphological structure and function of cardiovascular system. For example, after endurance training with appropriate intensity, it can improve and enhance the blood supply capacity and metabolic capacity of myocardium, reduce the fat deposition on the blood vessel wall, play a positive role in preventing arteriosclerosis, and also prevent the occurrence of myocardial ischemic diseases.
What sports do men do for fitness?
1, jogging
Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity.
Step 2: Walk
The research results of walking sports medicine reveal that fast walking is the simplest and most effective aerobic exercise. Exercisers must master the intensity according to their own health, physical strength, age and habits. Generally, the speed should be controlled at 100 ~ 130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after dinner every day.
Step 3: Climb the stairs
Climbing stairs is a kind of exercise that combines fitness with daily life. It is a simple, effective, portable and adjustable exercise method, which is favored by residents of high-rise buildings in metropolises all over the world.
Step 4 swim
Swimming fitness exercise is a kind of whole-body exercise that uses the buoyancy, resistance, friction and weightlessness of human body in water, and is suitable for all kinds of people.
Matters needing attention in male fitness
1, the exercise time should be fixed.
Try to arrange every exercise at the same time, so as to form good exercise habits and help the internal organs of the body form conditioned reflex. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best physical time is generally between 15:00-20:00, which can be considered as the main exercise time.
2, negative importance according to your own physical strength.
Generally speaking, the effective number of developed muscle mass is 8-12 times, at least not less than 8 times, and this number should be to make every effort. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to do it with heavy load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and even to lose fat in the waist and abdomen.
3. Exercise time should be appropriate.
Beginners and people with heavy workload should exercise three times a week for 1- 1.5 hours each time, but each exercise should include muscle groups in all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure effective muscle recovery. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow.