It is normal for beginners to make mistakes in the early stage. As long as you humbly ask others to correct your mistakes and avoid misunderstandings, he may make himself achieve obvious results in a short time.
A few "useless" fitness behaviors are a waste of time. I hope you didn't get caught!
Behavior 1: No warm-up, no stretching.
Many people go to the gym and crack directly, without paying attention to warm-up before fitness and stretching after exercise. Don't underestimate the warm-up before exercise and the stretching after exercise. Only by warming up slowly will the body warm up and complete the next exercise in the best condition to avoid muscle strain and injury.
After the exercise, the muscles will have short-term soreness and delayed soreness. After exercise, stretching can relax muscles and ligaments, thus reducing muscle compression and preventing muscle sprain. Not only that, but also can increase the flexibility of the body, improve balance, and lay a solid foundation for later exercise.
Behavior 2: No heat and protein.
Many novices blindly exercise, but forget to supplement calories and protein, which will lead to worse training effect than others. Because muscles need to consume enough calories and protein in the process of growth to promote their synthesis and make muscles stronger, they need to consume about 20% more calories than usual during exercise, and they also have certain requirements for protein intake. One kilogram of body weight needs to be supplemented with 2-2.2 grams of protein, and everyone can adjust it according to their physical condition.
Behavior 3: Exercise the muscles in the same position repeatedly.
Many people want to practice abdominal muscles, so they practice abdominal muscles repeatedly every day, thinking that this can stimulate the rapid growth of muscles. In fact, this kind of behavior is wrong, but it will inhibit the growth of muscles and make the cycle of sitting on the bed longer.
The growth of chickens is not produced in exercise, but mainly through the stimulation of training, which makes the muscles in a state of tearing and destruction. After training, they need to repair and absorb nutrients and then become stronger. The repair cycle takes about 2~3 days.
Behavior 4: Follow the trend and pursue great weight.
Many novices want to try their own weight bearing when they see that the veteran is handsome, but in fact, for many novices, they always overestimate themselves and underestimate their actual weight, which is easy to cause some fitness accidents. Therefore, exercise must be gradual. First, the movements should be standardized, and then gradually increase the weight after proficiency. We should try our best to choose the right weight according to our actual situation.
Behavior 5: concentrate on crazy exercise for a day.
Many people are very busy at work and only have time to go to the gym on weekends, so many people spend a few hours in the gym on weekends, eager to catch up on their missed lessons. In fact, such behavior is useless, but it will make them exhausted.
Fitness is a gradual process, which needs to be accumulated bit by bit. You don't become a big fat man in one breath, so it's best to keep exercising more than three times a week, with no more than two hours each time.