Several fitness behaviors without eggs are not fitness, but harmful. Sports also have certain skills. Many people choose this sport when they lose weight. Different people should arrange exercise time according to their living habits. Exercise can prevent three highs. Here I'll show you a few fitness behaviors without eggs. This is not fitness, but harmful.

Several useless fitness behaviors. It's not fitness, it's injury. Behavior 1. Fitness does not warm up.

Many people directly ignore fitness during exercise, especially those who do iron stretching training, which undoubtedly increases the probability of fitness accidents. When the body suddenly undergoes intensive training from a static state, the joints and muscle groups of the body are not activated. At this time, it is easy to get injured or have muscle strain.

Before fitness training, you must do dynamic stretching to activate the muscles and joints of your body, and finally jog for 15 minutes to warm up your blood and warm up for formal training, so that the chance of injury will also be reduced.

Behavior two, imitate the training plan of fitness veterans

Many white people are eager to try after seeing the training plan of fitness veterans, but they don't know that such a plan is not suitable for you at all. First of all, the weight doesn't suit you. Your muscle strength is weak, you can't bear such intensity level, and you are prone to fitness accidents.

Besides, their fitness content is not suitable for you. Beginners mainly start with compound movements, exercise large muscle groups, and let large muscle groups drive the development of small muscle groups. Senior bodybuilders will focus on carving relatively weak muscle groups, and they will choose some isolated movements, while novice bodybuilders will train isolated movements, and the muscle gain efficiency is relatively poor.

Behavior three, punch in every day.

A considerable number of fitness novices think that punching cards every day, or even exercising for several hours every day, is very efficient. But you should know that muscle growth is not during training, but after training. After training, the muscles will enter a state of reorganization and repair, which takes 2-3 days.

In other words, the target muscle group needs to rest for a while before the next round of training, and the daily exercise behavior is unreasonable and unscientific, which will affect the muscle gain efficiency. The correct way is to arrange 2-3 muscle groups for training every day, so that the muscle groups can take turns to rest.

The daily fitness time can be controlled at about 1.5 hours. Too long time will reduce mental attention and fitness efficiency. Fatigue will cause some unexpected fitness accidents, which is not conducive to long-term persistence.

Behavior 4. The fitness plan remains unchanged.

An effective fitness program is usually 2-3 months. After this period of time, it is necessary to readjust and optimize the fitness plan. Because in the process of training, muscles will be developed, strength will be improved, and fitness plans will become more and more handy.

If you want to further develop your body, you need to change your training plan in time, otherwise your body will gradually fall into a bottleneck and will not change. We can regularly optimize the fitness content, such as shortening the interval time, improving the load-bearing intensity, or changing some fitness actions, so as to improve the fitness efficiency.

Extended reading:

Why do you insist on fitness? A good figure is a sign of self-discipline

The obese little brother was reduced from 200 kg to 160 kg, and it took four months to turn him into a muscular man.

Several useless fitness behaviors This is not fitness, but harm to the body. Here are some more effective exercise methods for you:

1, dumbbell drilling practice

Maybe the exercise you do in the gym is just some common aerobic running, weight lifting training in the strength area and so on. However, when you are carrying out weight-bearing boxing training, dumbbells can only provide you with vertical resistance due to gravity, and this resistance will not make you strengthen the load of action.

Secondly, this sport will be slow in teaching. If a sport is overloaded, its speed will be reduced by 10% or even more, and losing the load will have a negative impact on your sports table. Speaking of explosive sports, dumbbell boxing fools will slow you down.

Using this speed-down training is not conducive to increasing muscle strength. What I'm saying here is that as an explosive sport, when doing the same action, the speed will slow down, which will confuse your movement pattern, make your movement rhythm slower and slower, and the movement effect may get worse and worse.

2. The combination of lunge and lunge

This is a combination of lunge and upper body movements, such as lunge and biceps bending. That is to say, do two actions at the same time in the same time. Many people think that this kind of compound action training can greatly improve your training efficiency. But the problem is that your lunge may not work. If you do a set of dumbbell bends, the load of lunge legs may be too light.

Maybe you like the compound training of doing two movements at the same time, which is probably the choice of killing two birds with one stone. Because you probably just exercised the training effect of one of the trainings. Of course, this will burn a certain amount of excess fat, but it will not improve your muscle gain effect or enhance your muscle strength unless the first thing you do when you go to the gym is to start doing compound exercise.

3, Bosu ball biceps bending training

This is a stupid point of view. Because when you are on an unstable plane, you can't lift a heavy object easily. When your attention and the central nervous system have to work in two parts, it will reverse your thinking and muscle attention.

Therefore, when you exercise on the Bosu ball, you may lose the effect of biceps brachii load training and changing the neuromuscular connection of imams. But some people may think that this will improve the stability of your muscles and the strength of your core muscles. In fact, this training goal can be achieved. But only if this is your training goal!

Step 4 jump pull-ups

In fact, the norms related to pull-ups have been stipulated in primary and secondary schools, clearly stipulating that pull-ups cannot be performed by jumping, but generally by using the muscle strength of the subjects' own back and arms. But do you know why? Have you ever been so confused?

Of course, the reason for the pull-ups is also because of the high leverage. If you jump directly, you don't need to do any pulling action, you can let your chin exceed the lever. Others just stand on the box, hoping to pull themselves up by kicking. However, if you train like this, the effect is not great, just let yourself consume a lot of calories.

But the goal of most people's pull-up training-increasing muscle strength and exercising the upper body-can't be achieved at all. So, if you want to increase the muscles of the upper body and do pull-ups, you might as well do other muscle strength training!