Reducing fat and increasing muscle has become a clean stream in the fitness circle. Fat people want to lose fat, thin people dream of gaining muscle, those with poor figure should improve their body shape, and those with insufficient muscle should strengthen muscle training, but is your training method really correct? Do fat people have to lose fat first?

In fact, fat people should gain muscle first. Anyone with fitness experience knows that high intensity can easily lead to knee injuries, whether running or riding. Knee injury is sometimes more than just the wrong way to exercise or excessive exercise intensity. The pressure of knee joint increases with the increase of weight. The fatter, the greater the pressure on the knee joint.

If obese people do explosive aerobic exercise such as running, skipping rope and cycling for a long time, the possibility of knee joint injury will be greatly improved. In addition, if you do aerobic exercise first, your body will lose some muscles. The existence of muscles is the key to protect joints and the source of strength.

If you lose weight at the expense of muscle loss and knee injury, it is really not worth the candle. So for fat people, muscle gain should be the first step. When the muscle content of your body increases, your legs will have strength, and your knees will be well relieved in the face of high-intensity exercise.

And in the process of muscle strength training, it can also help you burn fat well. When your strength training has a certain foundation, while your physical fitness is gradually improving, aerobic exercise is the main method, supplemented by strength training, which can burn fat quickly, which not only has a good slimming effect, but also helps to improve your body shape and reduce the probability of injury.

So what actions can muscle training do to improve physical fitness as soon as possible?

1. Squatting

The leg muscle training action is a compound training action, which is not only the leg training, but also the training core. If you have asked your personal trainer in the process of fitness, the trainer must have told you what compound movements are and why they are most suitable for people who lose weight.

Matters needing attention in the process of squat:

Legs: The legs are in the same direction as the toes, and the knees are unbending and abduction.

Feet: Feet slightly outward, feet firmly on the ground, toes off the ground.

Lumbar back: the core area is tightened and the back is straight and upright. At the beginning of the action, move backward first to avoid the knees facing forward too much.

pull at

This action is consistent with the difficulty of squat, and it is also a compound exercise action. Different from squat, there are two kinds of hard pull: straight leg hard pull and bent leg hard pull. The straight leg hard pull is mainly aimed at the back of thigh, and the bent leg hard pull has a certain effect on strengthening back muscles. Many people are not sure about the posture of this action.

Action description:

Lumbar back: remember not to collapse, which will cause lumbar problems.

Barbell position: Hold the barbell tightly with both hands, and keep close to the legs when exercising, from bottom to top.

Leg position: legs are naturally separated, shoulder width apart, slightly bent, and toes slightly outward.

Bench press

This action is mainly aimed at chest muscle training, but it can also drive the participation of triceps brachii. The advantage of compound action training is that it can drive multiple muscle groups to participate in exertion.

Precautions for action (taking flat bench press as an example):

Back: The back is close to the flat plate with no gap in the middle.

Legs: Keep your legs firmly on the ground for better exertion.

Head: the head remains neutral.

Arms: Hold the barbell with both hands at a great distance and slowly move from the lower chest muscle to the upper chest muscle. Don't lock your arms when they are straight.