Grasp six principles to prevent fitness
First, the rest time should not be too long.
The rest time between exercises in each group should not be too long, generally between 40 seconds and 50 seconds, and the rest time for high-load and high-intensity exercises should not exceed 15 minutes. Too long rest time will affect the effect.
Second, master the correct breathing method
The correct breathing method can help you concentrate your thoughts, make your movements coordinated and rhythmic, and lift more weight in the process. General movements and small weightlifting are hard, breathing in when muscles contract and exhaling when they relax and recover. When lifting weights or trying to lift the last few times, take a deep breath first, then hold your breath and do the lifting action, and then take a deep breath. Breathing through the mouth during exercise, stretching before exercise to prevent muscle ligament strain, and relaxing after training are helpful to eliminate muscle tension and restore fatigue.
Third, the exercise time should be fixed.
Try to arrange every exercise at the same time, so as to form good exercise habits and help the internal organs of the body form conditioned reflex. Don't exercise after meals and before going to bed, otherwise it will affect digestion and sleep. The best physical time is generally between 15:00-20:00, which can be considered as the main exercise time.
Fourth, the load should be based on your own physical strength.
The effective number of developed muscle mass is 8 times-12 times, at least not less than 8 times, and this number should be to make every effort. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to do it with heavy load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and even to lose fat in the waist and abdomen.
Five, each movement needs to practice several groups.
Every exercise needs to practice several groups to get the muscles into the state and increase the muscle mass. Generally, the number of large muscle groups can be more, and the number of small muscle groups can be less. Every movement of beginners should be three groups, not less than two groups. After a certain foundation, we should join three to five groups according to the growth degree of strength.
Sixth, exercise time should be appropriate.
Novices and people who usually work a lot should work three times a week, each time 1- 1. Five hours, but every exercise should include all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure effective muscle recovery. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow.
You must know the seven misunderstandings of fitness.
1, don't form a sports addiction.
In general, people who take part in fitness training for the first time will feel very excited, especially when the exercise is effective. This greatly encourages you to take part in more exercise. But some people can't wait to get into intensive exercise as soon as they enter the gym, ignoring the warm-up before exercise. Moreover, excessive training will often make you exhausted and affect your normal life and work. In this regard, Richard Cotton, spokesman of the American Training Committee, pointed out that fitness is a long-term project, and you should not want to become a bodybuilder in one day.
2. Waking up in the morning and after training are two important periods for you to eat.
While training hard, we need to increase our demand. If you don't eat enough in the morning, you will feel hungry at the end of training. Dr Jacqui Bern, an assistant professor at Colorado State University, said that there should be more carbohydrates and some protein in the morning. Egg white is a better choice. In addition, low-fat yogurt, milk and cereal are also good choices. Eat immediately after training, because the body needs to replenish the consumed energy. Eat carbohydrates, protein, water and, of course, delicious snacks.
Diversified training is good for you. It can make your body function develop in a balanced way.
Although it is beneficial to enhance endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Only by combining with it can we improve our physical fitness in an all-round way.
4. Stretch before training, but warm up before stretching.
First, do low-intensity pedaling training. This can not only reduce the injury, but also increase the body temperature before strenuous exercise. When the body tissue is warm, you can do five more stretching exercises, especially stretching those muscle groups and body parts that may be used.
5. Recovery is equally important for training.
In the process of exercise, the necessary pause can not be ignored, because the body itself needs enough pause period to recover. As a beginner, don't do heavy exercise training more than four times a week. On the same training day, the same muscle tissue should not undergo multiple intensive training. If there is pain in the previous exercise, don't force it in the later training. In addition, comprehensive nutritional maintenance is also necessary, and eating 5-6 times a day is a good choice. Finally, you need to keep at least 8 hours of sleep, because enough sleep will restore your energy and body.
6. Don't do the same exercises over and over again.
Sports experts tell us that your body will only change when you exert yourself, that is, the more places you exercise, the greater the change. And if you repeat the same exercise program for a period of time, your body can only exercise one or two parts, while other parts and muscle groups are not fully exercised. It's hard for your body to keep balance, and it's hard for your body to reach its best. Therefore, fitness experts suggest that bodybuilders should choose a variety of training methods and change them frequently so that all parts can be exercised.
7. Women like strong men.
Psychologists believe that powerful men are considered sexy. Those who exercise regularly not only feel good about themselves, but also attract the opposite sex. This is also the reason why many women like energetic men on the sports field. This feeling of self-confidence is very helpful to insist on fitness training, which will make men's morale high and have a sense of accomplishment. Women please themselves, so do men?
Three principles
First rule: Don't eat before and during exercise. Most people think it is not appropriate to eat before exercise. Experts believe that it is impossible to generalize. If you feel your body needs it, it is ok to eat something properly. In addition, in the process of exercise, the blood circulation of the body is accelerated, and the water consumption is too high, so people will feel thirsty and fever. You can replenish water appropriately, but you can't drink too much water.
The second principle: People who exercise regularly should eat more protein. The human body's demand for protein is not proportional to the amount of activity. In fact, protein's key role is to provide chemicals necessary for human body. Athletes need no more protein for skiing for tens of kilometers than people at rest. Most of the protein people usually need comes from meat and dairy products such as cattle and sheep, so there is no need to eat more.
The third principle: eating more nutritional supplements is conducive to improving the fitness effect. In fact, for most healthy adults, there is no need to supplement at all. Dozens of nutrients needed to sustain life can only be obtained from various foods eaten every day. Eating more nutritional supplements will cause new nutritional imbalance and damage health.
Conclusion: When choosing fitness exercise, you should also choose the exercise that suits you according to your physical condition, and don't blindly choose and fall into it. Let's learn what I have calculated for you.