In the novice stage, the muscle training method that I often practice around my ears is to do moderate intensity 8? 12 training, 1-5 strength training and more than 20 endurance training can't obviously improve the muscle dimension, so the training weight I used from beginning to end is medium weight. The effect of this training method was really obvious for a while, but suddenly one day I couldn't increase my muscle dimension.

Second, not reluctantly.

If you don't like high-intensity exercise, don't force you to do what you like, such as walking, leg lifts at home or housework. You don't like sweating, just a little. The most important thing is to exercise, not to make yourself hate sports. Exercise can improve basal metabolism, improve the body's immunity, and the skin is not easy to relax. ?

Third, don't fish for three days and dry the net for two days.

"Hungry, full" movement frequency. Either don't practice or don't practice si. The basic principle of fitness is systematic exercise step by step. I didn't get into the habit of exercising every day when I first started exercising. You only rely on a lot of exercise and long-term surprise exercise on weekends, which can easily cause sports injuries or induce diseases. ?

Here are some tips for you.

1. Warm-up before exercise will not only affect your exercise effect, but also effectively reduce your risk of injury. 2. Stretching after exercise can get twice the result with half the effort, and it can also reduce muscle soreness the next day.

Sweat more, the better. The more you sweat, the more fat you burn. Sweating has little to do with burning fat. The volume of fat with the same mass is more than twice that of muscle. 5. Muscle consumes energy and fat stores energy. 6. The success of losing weight depends not only on weight, but also on fat content. Don't be complacent just because you lost a lot of weight without eating one day, and you will recover the next day, and it may be heavier than the day before.

7. Don't blow after sweating. 8. Don't sit down and rest immediately after running. Walk slowly for a few hundred meters to get your heart rate back to normal. 9. Don't drink water after running, just sip it.