Let me tell you a few questions that need to be paid attention to in fitness:

First of all, strength training should avoid being too heavy, too light and too fast, choose the weight and speed that suits you, and don't blindly pursue heavy weight, which is easy to strain!

The second is to focus on the core muscle groups. The muscle group in the center of the body is the basic point of whole body movement. The core muscle group includes all areas from below the chest to above the buttocks, not just the abdominal muscles. Moreover, strengthening the core muscles also means paying attention to the legs and the whole back. Strengthening these muscles can improve all other athletic abilities.

Third, don't ignore other invisible small muscle groups. Just set a standard for each exercise ~

The fourth is to avoid too much intensity and too short time, which is a bit equivalent to the first point ~ what suits you is good, and blindly pursuing short-term high intensity will only strain your muscles ~

When you talk about chest muscles and back muscles, in fact, the principle of equipment for practicing chest muscles in the gym is the same as push-ups ~ ~ I only practice push-ups every day ~ but I still have to practice rowing and other equipment to practice back muscles.

As for the number of times per week, there is no fixed number ~ your body has an adaptation period at first ~ so it can be about twice a week at first, and then gradually increase ~ ~ When you need to increase the number of times, your body will feel ~ ~

Remember to warm up before exercise ~ ~ especially in cold weather ~ ~ or you will get hurt easily ~ ~

Also, you should eat before every exercise to ensure that there is enough glycogen in your body, but this eating is different from eating at ordinary times. The food you eat before exercise should contain a lot of carbohydrates, a proper amount of protein, and as little fat and fiber as possible (because they are digested very slowly).

I lost too much before I knew it. . . Really pure hands ~ ~ You can communicate with me if you don't understand ~ ~ Our coach said, "Every exercise should tear your muscles." . "