This situation is more common in older or stubborn people. They simply and rudely think it's just exercise. If I run on the treadmill for an hour, it's over. Such people are not serious about their goals. If they are not too idle and have no entertainment, they will soon give up.

2 Less fantasy investment, more return.

This is a natural misunderstanding of people who are interested in sports and fitness at first, mainly misled by some media and stars. Practical exercise, like anything that requires hard work, will get as much as you pay. There will be no pie in the sky.

3. Muscle phobia

It is more common for women who want to lose weight. Of course, the fundamental reason is that China's physical education is extremely underdeveloped, which leads to the general population and professional athletes becoming two extremes. The former doesn't understand the training mechanism of the latter at all, and thinks that it will become Arnold if you practice casually.

4. Myopia

Myopia often occurs in bodybuilders who have developed to a certain level. They have been lost by that little achievement, whether it is poor heart and lungs or local imbalance. Their most common mistake is to give priority to their most satisfying meat and excessive intake of protein, regardless of their physical needs.

5. obsessed with local body shape

There are many people who commit this crime. Most girls only care about the abdominal muscles, while men go in two directions, caring about the chest and the abdominal muscles. In fact, as far as the visual effect of body shape is concerned, although many European and American fitness models have Sichuan abdominal muscles, there are also many cover girls whose bellies are flat. What matters is actually the waist-hip ratio. For male muscle beauty, proportion is more important.

6. Refuse to learn fitness knowledge

This is an experience that too many people have had. According to the old man, fitness is not rocket technology, and it will not be too complicated (except to a certain extent, of course), but two eyes can't do it. If you don't even understand the basic knowledge, it is the individual who can fool you; Including: seven-day crash coach, a strong man lying on the bench all day, an old man sweeping the floor in the gym.

7. Single training mode

This article seems unimportant, and its harm will only show up after a long time. Can you imagine a muscular man panting after going to the last few floors, or running and exercising all day, and a person regarded as an athlete by his classmates and colleagues easily loses to a fat man who doesn't exercise in a joke? Even professional athletes need to do GPP (general physical training) to make up for the deficiency.

8. only look at the body shape and ignore the quality.

Although physical appearance is very important, among the three benefits "health, physical quality and appearance effect" brought by sports, its importance should be at the bottom, except, of course, that you are a bodybuilder, a model and other special occupations.

9. excessive exercise

This article is more common in bodybuilders who have achieved success. The results have brought joy and a sense of accomplishment to the TAs, and they can't stop. They mistakenly believe that the more they practice, the better. I once met a woman who ran for an hour, rode a bike and practiced equipment. As we all know, improving the level needs to work hard on intensity and mode. Simply increasing exercise can only increase fatigue and oxygen free radicals.

10. utilitarian goals

Everyone will have a goal when exercising, and of course, they also hope to succeed and get benefits. Proper utilitarianism is a beneficial pursuit. But if the goal is too utilitarian, you will suffer from whether the investment is worthwhile or not, and you will soon lose yourself. Utilitarians, give up more, true lovers, stick to it forever.

When bodybuilders enter the intermediate stage, they won't make those low-level mistakes like novices, such as not knowing what movements are to practice, what groups, what time and what RM is, but they will still make some obvious or hidden mistakes in the intermediate stage, and the mistakes made in this stage are difficult to correct and will also affect the training effect for a long time.

Error 1: The stage goal is unclear.

Intermediate bodybuilders have their own clear long-term goals, but some people are not very good at setting goals in stages and making plans to achieve short-term goals. For example, bodybuilders have big breasts and good figure, but their arms are not ideal. People who make such mistakes will train as usual and don't know how to adjust and concentrate. For example, strength trainers can't improve their hard pull performance because of their lack of upper back or grip strength. At this time, simply improving the stretching strength of hip joint can't achieve the goal.

Solution: Always evaluate and think about the effectiveness and pertinence of your own training in order to make a plan that meets the current needs.

Error 2, excessive use of advanced training programs

This article is very common for fans who like to collect star training plans in the media. In fact, no matter bodybuilders or other physical fitness training experts, although they don't hide their training methods, they basically don't report all their training methods to media reporters who come to interview. In fact, most of the plans you see in magazines or online media are some stage plans of those masters, or a small part of the overall plan. If you don't consider the overall situation and imitate them indiscriminately, you may get farther and farther away from your goal. Moreover, some programs are aimed at their work and rest, special nutrition and recovery means. Without that condition, blind imitation is likely to suffer a big loss.

Solution: Learn the basic knowledge and improve the ability of information identification and retrieval.

Mistake three, the training method remains the same.

Some trainers who have made some achievements think that they have made obvious achievements at a certain stage, and the methods at that stage are extremely excellent, even applicable to all periods. In fact, this is an "empirical" mistake. Even if that method is really useful, the body is extremely adaptable. If we don't change and stimulate the method, we will soon enter the platform period.

For example, a person can run a long distance after running for a long time, but once he is asked to change his exercise mode, he will immediately feel that the cardiopulmonary function obtained from running is not suitable for other strenuous exercises.

Solution: Change the training mode frequently and give consideration to various training modes.

Mistake 4, excessive use of heavy weight and high strength

People who make such mistakes are mostly those who are superior to ordinary people in strength or physical fitness, and think that they are at a higher level and can bear the training intensity, frequency and load that ordinary people can't bear. Of course, they can do it in a short time, but progress is curved or spiral, not straight. If you don't know how to take a step back, you can't take three steps forward.

Solution: Make a long-term plan and look to the long-term future. Proper training intensity at each stage can ensure sufficient preparation and rest time.

Myth 5: Lack of heavy weight and high strength.

Contrary to the previous article, this article is often seen by some modest and thrifty trainers, or trainers who misunderstand the traditional doctrine of the mean. They never force themselves to train beyond themselves and never dare to try a bigger load. This kind of trainer can still keep healthy, but it is impossible to change his body shape and improve his physical fitness. Without the process of breakthrough-adaptation, better results will not be achieved.

Solution: Same as above, but the key point is to sprint to a higher level in stages.

Mistake 6: Not paying enough attention to lower limbs.

I used to think this mistake was unique to China, but now I see many foreign students training and find that they often make it, so it should be a natural mistake that is not affected by good sports traditions. Common bodybuilding training programs divide the body into shoulders, chest, back, legs, two heads and three heads. And practice part of it every day. In fact, this partition method is quite funny. When you add up the trapezius muscles of the deltoid muscle, it is not as big as the quadriceps femoris and looks evenly distributed. In fact, it is biased towards the other side. This is still on the premise of paying attention to the visual body shape effect. If we only pay attention to strength and physical fitness, it is not enough.

Solution: put the strength or muscle training of lower limbs in a more important position to ensure that knee extension, hip extension, knee flexion, abduction and adduction are fully trained.

Error 7, ignoring non-visual muscles

This is a bit like the one above, but it's not. The non-visual muscles here refer to forearm muscle, brachial muscle, serratus anterior muscle, inferior oblique muscle, rhomboid muscle and iliopsoas muscle. These muscles are not obvious in visual effect, but their actual functions are very important. They have the contact area, core or stable muscle of important joints, which have degenerated in the long-term life of sitting, lying and not exercising. If you train only those muscles that can look hard,

Solution: Understand their functions and assign them some training tasks.

Error 8. Lack of aerobic training

Male coaches who have a soft spot for muscle mass may make this mistake. They may think that aerobic training will consume hard-earned muscles, or they may arrange too much weight, so they have no time to do aerobic training. Maybe they don't know that they have been a long-term platform for a while, because they lack aerobic training. In fact, for non-endurance trainers, aerobic training does not need much, but it is a big mistake not to do it at all. It not only improves the cardiopulmonary function (this method is not as good as HIIT), but also improves the coordination of the whole body. The most important thing is to balance metabolism and restore the nerve and internal environment fatigue caused by weight-bearing training.

Solution: It is a good choice to run for three or five kilometers at least twice a week for low-intensity aerobic training.

Mistake 9, excessive aerobic training

Contrary to the previous article, this article is more common for women who want to lose weight. I have seen many women running for more than an hour and taking a cycling lesson. Some even took three cycling lessons in a row. In fact, if you are not a horse racing enthusiast or an iron third-class endurance event enthusiast, there is no need to do too much aerobic training.

Solution: think calmly, diversify training, avoid fanaticism and only increase the amount of exercise, and experience the benefits of exercise intensity.

Error 10, abuse of advanced training rules.

Abuse of advanced training rules is common among friends who have a lot of contact with written fitness materials and have a certain understanding of Wade's training rules, but they will blindly use advanced rules that are not suitable for multi-purpose or wrong use. For example, the cheating rule is a rule that is abused by many people. Many people do too many tricks, lend themselves to action, help others, and keep their level still.

Solution: learn more and practice more, and take basic rules as the main training guidance. A small number of experiments have achieved the purpose of understanding advanced laws.