What should your mind prepare before exercise? 1. If you don't set a goal, you can't find the right method! ? Remember, there is no distinction between men and women in sports and fitness. Only competition can distinguish men and women. The choice of exercise mode depends on your own goals, needs and preferences.
The advice to people who want to start exercising is: "Be clear about what you want! Every goal needs different methods: building big muscles is different from losing weight, and training bodybuilders and runners is different.
2. If you don't set up ideas, sports will be in vain! ? For example, girls should not casually become King Kong Barbie, not partial weight loss, and not only use oxygen to lose weight. Diet is the basis of losing weight. Eating dinner after exercise will not make you fat. Aerobic and anaerobic exercise will help you lose weight. Full-body exercise and sufficient exercise intensity can consume more calories to help you lose weight. ...
3. Establish basic physical fitness and steps:? To give advice to people who want to start exercising, we should first understand their physical fitness, which basically includes "cardiopulmonary ability", "muscle strength" and "muscle endurance".
Cardiopulmonary function:
The steps to strengthen cardiopulmonary function are to establish aerobic foundation and aerobic efficiency, which can start with jogging, cycling, climbing stairs, swimming and dancing. And keep a certain heart rate. You can choose according to your personal interests. After all, if you want to do a sport that you will resist, it is impossible to form an exercise habit.
Beginners are advised to increase aerobic exercise time first, and then challenge to increase resistance, speed and slope. After improving their physical fitness to a certain extent, they can try intermittent mode and use staggered strength, such as staggered speed or staggered slope resistance.
Muscle strength training:
Muscle strength training or resistance training, in addition to using resistance (own weight or external load) to strengthen muscle strength endurance, in fact, the first thing you need to pay attention to is your softness, the degree of joint activity, the degree of balance, whether the posture needs to be adjusted, and whether the left and right sides are balanced and coordinated, so that when doing muscle strength training, it will not cause imbalance or damage.
In my own study for beginners, it is very important to establish sports ability. In addition to physical fitness, it is very important to build hip and core abilities, which are also the basic abilities needed to achieve high-intensity exercise in the class.
Build hip and core competitiveness:?
Hip is the hip joint, especially to strengthen the muscles of the hip. Most people can't start using hip muscles first, but the advantage of knee joint. First, they use the four legs on the front side of the thigh. While doing a lot of movements and sports, they use very little muscles on their hips and hind legs, and the pressure is excessively concentrated on their knees! ?
Have you ever thought that the uncomfortable knees are not bad knees, but the hips are asleep, which leads to many problems in stretching? Balance and explosiveness, as well as running and cycling, all need the muscles behind the hips and legs, and climbing stairs also needs the strength behind the hips and legs.
A simple way to train the core and hip core ● The stick is the basis of many actions. When practicing the stick, stabilize the scapula, don't let the scapula tilt up from the back, and tighten the abdomen, buttocks and thighs to stabilize the body. Don't push your body with your hands and feet to tilt your hips, otherwise the core will not be forged, your hands and feet will slip and your work will not be smooth.
● You can use the roller to check your rod force. If your hands and feet are pushed, the roller will roll down. If you can stabilize the core and tighten your thighs and hips, your body will be stable on the roller!
Lean back to tighten your abdomen, straighten your back, and hold the roller with your hands to keep your body in a state of tension. You can also keep your feet off the ground, or keep your upper body clamped by your arms and then rotate, which increases the difficulty. ?
We can think of it as standing as a stick, using the resistance of elastic rope to change the angle and rotation of the body, which can train the core. Similarly, in addition to the abdominal area, it is necessary to tighten the thighs and buttocks to achieve overall stability. ?
Hip and hip muscles ● Lie on your side and bend the knee joint that supports your leg 90 degrees. Lift and lower your hips. You can use the muscles on the outside of your hips.
Low ankle elastic belt, walking sideways from left to right. You can also use the muscles on the outside of the buttocks. Remember to keep the corner forward and don't go outside. ?
● Hip-based movements with one foot, straight back, upper body downward, hip joint movement and slight knee flexion. Remember not to squat or retreat.
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In advanced operation, the core and buttocks should cooperate with each other in many movements, and the upper and lower bodies should be connected together.
● Step-by-step jumping, hip extension with one foot, and rapid exchange of one foot or both feet are training. In addition to the hips, it is also necessary to coordinate the overall operation of the upper body and the core. The higher the ladder, the greater the strength. Good people can even jump down the steps as one of the warm-up exercises. ?
● The kettle bell is an action that needs to stretch the hips and needs a strong core to stabilize the spine and body. Before doing the common swing, to learn Romanian hard lift, you need enough flexibility behind your legs.
● Using hand-held heavy objects to squat and rotate requires not only the muscle strength of the lower thighs and buttocks, but also the core strength to master the tensile load brought by rotation. It requires coordinated efforts of the whole body, and coordinated changes in speed or weight can also produce different feelings and effects.
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Summary ● Aerobic exercise and anaerobic exercise have their own benefits and training effects, and arrange their respective proportions according to everyone's needs. ?
● If you need to lose weight, remember to be aerobic and anaerobic! Because the premise is diet! ?
● Different aerobic exercises also have different benefits. For example, rowing will use and train more upper body muscles than running. ?
● Different muscle strength training methods will also have different physique types. Weight-bearing training and even bodybuilding can exercise huge muscles, while functional training or explosive training can also increase the overall muscle mass, but not so much. ?
No matter what sports you are engaged in and what goals you want, when you have a strong core and sensitive hip ability, you have the basic ability to learn various movements and skills. Finally, I want to remind you not to forget softness. Good softness can improve your athletic ability and avoid muscle tension, injury and bad posture!
The above is not a menu, but an idea and concept for you to understand the basic steps, concepts and mentality. The above is just an example. In fact, there are many different ways and skills to do it, depending on personal level and needs. If you still don't understand the meaning after reading the above words, but you really want to learn, it means that you need professional guidance, remember to think more. ?