First, we should pay attention to individual differences, not only choose the appropriate fitness training plan, rest weight, times, frequency, exercise times and exercise time, but also choose the diet that suits us. There are strong diversified requirements for sports and fitness.
Second, exercise and fitness is a difficult whole process, which is unlikely to happen overnight. We should prepare for the concept of long-term exercise and fitness in advance.
Whether it is to lose weight and gain muscle or lose weight and shape, it needs to be carried out step by step. Don't try to eat a big fat man in one breath. It is much easier to achieve the highest ultimate goal by breaking the ultimate goal into several personal goals. For example, people who lose fat and gain muscle will lose 3-5 kilograms of muscle in 202 1 year and gain 3-5 kilograms of muscle in 2022; People who lose weight will lose 10-20kg in the first quarter and 10-20kg in the second quarter. Smaller directions are easier to complete, more likely to generate self-confidence, and more likely to persist in exercise and fitness.
Third, train to exhaustion.
Exhaustion is not training to exhaustion, but doing a set of actions, and you can't repeat the next action without rest time. After all the exercise, I feel muscle hematoma and ache, and I have to rest for a long time to repair my energy. If you think the human body still has energy after exercise, it means that this exercise is very wrong.
Fourth, the diversification of personal behavior.
Muscles have memories. If you repeat an action with net weight, the muscles will understand the action and must change it. There are many movements in each muscle group, which can be roughly divided into dumbbells, barbells, gantry cranes and fixed instruments, some of which should be removed or replaced on time or often during training.
Fifth, the intensity of manipulation.
Generally speaking, the greater the intensity of exercise, the more muscle work and the better the actual effect of exercise. However, there are some sports and muscle groups that are not like this. For example, when exercising the posterior deltoid muscle, muscle groups such as deltoid muscle can assist in exerting force, thus reducing the force on the posterior deltoid muscle. Especially the folding of the highest value. If the intensity of exercise is moderately reduced, the posterior deltoid muscle bundle will play a role from beginning to end, but it can improve the actual effect of exercise. According to different muscle groups, you can master different movements flexibly.
Sixth, attach great importance to the quality of movements.
Instead of repeating a certain net weight several times, the effect of everyone's exercise is to increase the total number of muscles, and the quality of each action is more critical than the number of repetitions. Exercise can't rely on plasticity, and it doesn't have to make the body lazy. While paying attention to radial force, we also need to pay attention to centrifugal force. Each movement takes at least 2-3 seconds, and you should focus on every drop of sweat that comes down from reducing fat and increasing muscle.
Seven, in the case of training, ideas and actions are one.
In the case of exercise, focus on the muscles that have been exercised, rather than distracting. If you don't pay attention to whether the action is standard, you don't have to divert your attention.