What bodybuilders should know is that the body is the foundation of our life, and exercise is very important in our daily life. To arrange the exercise time reasonably, exercise can prevent the three highs. The following article will share the knowledge about bodybuilders.

Knowledge of fitness professionals 1 8 tips for fitness professionals

1, be sure to wear fitness clothes.

Instead of a casual T-shirt, especially don't wear underwear (upper body, of course), because underwear is very close to the skin and you will sweat a lot after exercise. Even underwear with high cotton content will affect perspiration. After a long time, it is easy to cause skin allergies, and if it is serious, it will be infected.

Step 2 be bold

Choose a relatively exposed fitness suit, don't care about other people's eyes, believe that you are the most beautiful, and clothes can change people's mood. Looking at yourself in the mirror, you can see the advantages and disadvantages of your body at a glance, and you can make up your mind to practice a perfect body.

3. Don't resist strength exercises.

Doing only aerobic exercise is helpful for reducing fat, but shaping depends on strength practice. Don't complain that you don't want to practice muscle blocks. Good try, because it's really hard. It is not easy for a man to practice, let alone an emotional woman. Let's practice boldly. From a big pig to a small pig, what is the difference except that the number has changed? Or a pig!

Step 4 buy a pair of fitness gloves

Some instruments will grind the cocoons out of their hands. After all, girls with calluses don't look good.

Editor's Note: Now many MM like to dance Latin dance to lose weight, which is a good choice, but patients with hypertension should pay attention, because patients with hypertension are forbidden to hold their breath, but they often shake their limbs with oxygen when dancing Latin, so patients with hypertension should be very cautious when practicing Latin dance!

Latin dance keeps you slim and healthy.

As long as you are healthy, you can do Latin calisthenics, but if you have high blood pressure, you should pay attention, because people with high blood pressure have a taboo, that is, holding your breath, but Latin calisthenics often happens when shaking your limbs, which is easy to cause the risk of high blood pressure.

In addition, people with knee injuries should also be careful. Although Latin calisthenics does not exert much force on the knee, the whole step action will still cause damage to the knee. As for people with normal back pain, be sure to warm up to avoid accidentally flashing to the waist when twisting your waist and shaking your hips.

Finally, I want to remind you that the choice of clothing, mainly two-piece tight sportswear, can let the teacher clearly see whether you are lifting in the short, whether there are wrinkles in your abdomen, and whether the bending angle of your spine is too distorted. Pay special attention to the choice of sports shoes.

Because Latin aerobic exercise belongs to functional aerobic exercise, it is best to wear low-cut sports shoes with air bags at the front and back to protect heels and toes when jumping, so as to exercise safely.

Demonstration action:

1, hands in tandem, spread like wings.

2. Turn your body to the right, tighten your waist and abdomen muscles, drive your right foot to step, and bounce your left foot with your right foot twice in a row to make exact movements.

3, at the same step, the body changes to the left, the hands are opened in tandem, and the steps jump to the left.

Efficacy:

Twisting the hips can strengthen the waist, abdomen and buttocks. You can gradually increase the speed, from one hip twist at a time to four or eight at a time, which has become the focus of Latin carnival.

5. If you practice yoga, go to a professional yoga studio.

Gyms are generally closed, and the most important thing in yoga is breathing. In a closed environment, foot odor and sweat are inhaled, so health is out of the question.

Step 6 use fitness balls

Fitness ball is very helpful for shaping, which can reduce the impact and harm to the body. But when you use it for the first time, you should pay attention to keep a balance and don't hurt yourself, otherwise it won't work.

7. Running, aerobics and cycling are practiced alternately in cycles.

The body is adaptable to a certain kind of exercise, and it will get tired after a long time. After the body adapts to a sport, the slimming effect is not obvious. If you change to a sport, you will feel very uncomfortable at first. This is a good start, and you will find that you have lost weight again. But also can improve the interest of sports.

8. Don't take a long bath after fitness.

This is what I hate most. Many women regard the gym as a bathhouse. They sweat a lot after exercise, and they are not afraid to faint after washing for so long. Just wash the smelly sweat off. Washing for a long time is not good for the skin.

Eight eccentrics of fitness have interesting movements.

Running on the beach: The whiter you run, the whiter you become.

Running on the beach can stimulate the soles of your feet. Fine sand jogging can stimulate adrenal tissue, promote hormone secretion, and make skin fair and shiny. And it is best to choose after a hot bath, because the soles of the feet after a hot bath are more sensitive to the transmission of "signals" in the body.

Reminder:

Besides sand, smooth pebbles are also a good choice.

Inverted head: visceral decompression

Inverted head is a reverse posture of human body. When standing upside down, the pressure on all joints and organs of the whole body is weakened or eliminated, muscles in some parts are relaxed, and blood rushes to the head at the same time. It can prevent various pains caused by standing, improve blood circulation, enhance visceral function and relax the body.

Reminder:

1, you can ask for help at first.

2, it is really difficult to complete, don't force it.

Be careful not to hurt your hand.

4, patients with cardiovascular disease should not be carried out to prevent accidents.

5. Because handstand will increase intraocular pressure, patients with glaucoma, high myopia, diabetes or retinopathy should be cautious.

Crawling: a good helper for pregnant women

Standing for a long time can easily induce cerebrovascular diseases and lumbar muscle strain. Especially for pregnant women, moderate crawling can enhance the strength of abdominal muscles and prevent dystocia. Postpartum crawling is beneficial to uterine reset.

Reminder:

Wear some loose and comfortable clothes when crawling.

2. Knee pads can be placed on your knees.

3. The climbing speed should be slow and the climbing range should be small. Repeat for 2~3 times with an interval of 20~30 seconds.

Hang upside down: relax the joints.

Hook your feet on the horizontal bar, parallel bars or other fixed shelves and hang them upside down to treat backache, leg pain, sciatica and arthritis.

Reminder:

1, not too long.

2. Patients with cardiovascular and cerebrovascular diseases should not do this exercise.

3. Patients with glaucoma and high myopia should not do this exercise.

Conclusion: Physical fitness has a good health care effect on people, and the most important thing is to have rewarding skills. Above, I also prepared a exercise and fitness guide to teach you eight strange moves to learn.

What bodybuilders should know. 2 Hello, everyone, this is the Fit gym. Today, the gym mainly tells you some common training mistakes of bodybuilders.

1, stop training before exhaustion.

Exhaustion is a good thing, because it is crushing a muscle group with a challenging set. The last few moves in training are very tiring, but they can help you speed up your harvest. Exhaustive training will destroy more muscle fibers and help you recover bigger and stronger next time. No matter how much weight you use, this rule applies.

Solution: No matter what your training range is, in the last group of each exercise, choose a weight that causes you to be exhausted. Or before you reach the target number, if you can easily reach or exceed the target number you specify, add more weight.

2. Frequent exhaustive training

You may think that frequent exhaustive training is a good thing, but it is not. Put the exhausted weight at the end of your training plan and break through the strength. If you use heavy weights at the beginning, or use up the first group at the beginning, then you will have no extra strength to complete your training group, and you will be easily injured, which will reduce your training quality and thus fail to achieve the desired muscle gain effect.

So remember, fatigue must be put in the last group. Load is not for your training, but for your breakthrough. When training, choose the right weight according to your physical condition and make your own training plan. After completing the training plan, if there is still spare capacity, use the weight to break through.

3. Long rest between groups

Taking a long break between groups is one of the mistakes that many bodybuilders are prone to make, which not only wastes your time in the gym, but also unnecessarily increases the number of times. When you train muscle strength alone and train under heavy weight, a longer rest time of 3-5 minutes is the standard. But when you are training muscle latitude, your income may be less. Waiting too long before entering the next group will reduce the intensity of training, cool your muscles and squeeze your pump. The good news is.

Research on shortening rest time shows that, especially when you want to build a slim figure. Those who take a 60-second break between the two groups consume 50% more calories than those who take a 3-minute break. Solution: Let it continue to exercise in the gym. Take a water bottle with you, avoid walking for a long time to get water, put on headphones to reduce calls, and then rest for no more than 60-90 seconds.

4. Too much isolated training

The obvious effect of fitness is the emergence of growth lines, but too much isolated training will not let you achieve this effect. Isolated training will certainly be effective, but too much such training will limit the opportunity for muscle detail development.

Why? Because if you want to gain muscle, you must first do more compound movements. As we all know, compound movements can promote the growth of your muscles. Take your breasts for example. If you want to fill the fashionable chest, you have to do a lot of compound movements, push-ups and butterfly machines, not just dumbbell training. Individual training can take up to two sets of movements in your training plan.

When you feel muscle pain, stop training.

Most people think that training is counterproductive when muscles are sore. The reason is that if the muscle still hurts, it means it is still damaged, so we should give more time to recover. Most importantly, if our quadriceps and glutes are still stumbling from last week's squat training, few of us are willing to go to the gym to exercise our legs.

But is this really the case? Japanese researchers found that when the same muscle exercise was repeated 48 hours later, the strength, activity or muscle training results of the subjects did not decrease.

So, don't stop training because of muscle aches. The best choice is to stick to your routine fitness, do warm-up exercises, and then do 10- 15 stretching exercises. Of course, part of the training needs to be repeated for 48 hours.