You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed the muscles are, the more embarrassed they are to control and expand. Doing these exercises will reduce your chances of getting hurt. So it's best to spend 5- 10 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.
2. Extremely necessary stretching exercise
There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, so as to prevent muscle soreness the next day. It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20 ~ 30 seconds, which helps you relax your muscles and get more meaningful stretching exercise.
3. Overloading weightlifting
When you see more than 30 candles on the birthday cake, you can't help thinking how time flies, but this is not the reason why you rushed into the gym to grab the dumbbell you first saw, nor is it an excuse for you to make a fitness plan beyond your ability on a whim. You need to start slowly and increase your exercise step by step. The fitness instructor will warn you that taking your time is the key to exercise. Because you may not imagine what kind of pain you will have within 24-48 hours after exercise, you need to be careful from the beginning.
In addition, if you blindly try to lift more than your body load, it may lead to muscle strain, sprain and even back injury. From this point of view, it is more appropriate to choose a weight of 3-6 kg. Repeat the action at ordinary times 15 ~ 20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat it 8 ~ 12 times. Remember not to rush for success, only by completing exercises in moderation can you achieve good results.
4. excessive exercise
Since the purpose of fitness is to stay strong in the future, don't expect to get it all at once? Gold medal? . Therefore, when you find that your heart is beating too fast and you can't finish a sentence in one breath, it means that you have done too much exercise. Many coaches think this is the primary reason why most people give up halfway. Because once they feel that exercise brings them discomfort, it is difficult for them to stick to it.
In addition, if you feel that you are in poor health, you can choose some easier exercises to finish. People who don't want to go to the gym can choose appropriate aerobics videos, learn how to get started and improve the coordination of movements, which is also a good method. In any case, as long as you don't put too much pressure on yourself and persevere, you will benefit from it.
5, the necessary supplement of water
Remember, when you exercise, your body will lose water quickly because of sweating. These liquids must be replenished in time, otherwise your body will dehydrate and feel thirsty as time goes by. So, don't forget to hydrate your body from beginning to end. Generally speaking, the human body needs 8 breasts of water every day, and needs more when it starts to exercise. In addition, plenty of water can help reduce hunger and your appetite (Weber interjects here: the best way to replenish water is to drink less at a time and drink more).
6. Excessive dependence on climbers
Sometimes you feel tired and the effect of exercise is not as good as you think, but at this time you still want to get more benefits through exercise, so you work hard on mountaineers? Running? Until the body can't take it anymore. You need to know, this? Passive? Sports? Relying on climbers to catch up with themselves to complete the task will only be harmful to the body, but will not achieve the purpose of exercise. At this time, the rock climber is just a tool to help your joints move mechanically, not a helper for your movement.
So you should clearly choose a reasonable exercise intensity and correct method for yourself, rather than what makes your body in a passive state? Passive method? This is very important.
7, gradually increase the intensity of exercise
That's a good idea! However, high-intensity exercise is not suitable for the beginning of fitness training, which is worth noting for people who have been practicing for more than 6 months. It may happen after reaching a certain level, and usually it will enter a state of stagnation. Most people may think? I can't see any changes in my body, so they will speed up the pace and create greater challenges for themselves: increase exercise to achieve the effect of changing my body. However, your eagerness at this time has led you into a misunderstanding.
The fitness instructor's advice is that you'd better gradually increase the duration and degree of exercise. You can extend it from 20 minutes to 30 minutes, and change your 5 kg dumbbell into 8 kg dumbbell. It just doesn't have to be done overnight, and time and intensity can be chosen. After a while, you will be surprised to find that your muscles are full of new vitality.
8, action frequency is too urgent
When you make time to finish the exercise stroke, you may take the risk of speeding up your movements and continuing to practice regardless of your body's reaction. Especially in sports such as weightlifting, if you do it too fast, violent movements will overload your muscles and make you easily injured. So, here's a simple rule: hold it up for 2 seconds and hold it down for 4 seconds. You should always keep your movements falling rhythmically. You know, the slower you do it, the better you will do it.
9. Don't eat or drink water during exercise.
Sounds very? Cruel? But you can insist on completing a general fitness training without any complementary food. In fact, you don't need to replenish your physical strength for any exercise that lasts less than 2 hours, but it is enough to ensure that you eat within 1 hour before exercise. You should also understand that sports drinks are harmless to you, but what is more beneficial to your health than pure water? Besides, a diet with high alcohol content is futile for your exercise.
10, the necessity after exercise? Cooling?
Just like your body needs time before fitness? Preheat? Similarly, after exercise, your body needs time to calm down and let your heart rate return to normal. You can slow down slowly until your heart rate returns to below 120 beats per minute. When you feel that your heart rate tends to ease and your breathing becomes steady, you have finished the final? Cooling? Work.
How to choose a fitness room correctly
Hardware: divided into two aspects: design and equipment. The design includes space lighting and air circulation. Because the gym is also one of the public places, it must abide by the relevant regulations in terms of space arrangement, air flow and even safety facilities.
In addition, the importance of air circulation is particularly reminded: gyms are mostly located in the basement. If the ventilation equipment is not perfect, it will hinder the air circulation and affect the fitness effect. Sufficient light, spacious space and fresh air can double your fitness performance, which is undoubtedly the first condition for evaluating the gym.
In addition to design, equipment and hardware facilities are also the key to the gym. According to the different strength and function, fitness equipment can be divided into two categories:
First, training equipment: such as treadmills, stairs and bicycles are basically matched. Its main function is to consume body fat.
Second, weight training equipment: used to train muscle strength and modify muscle lines. According to different training parts, it can be divided into upper and lower limbs and trunk use. No matter what kind of equipment, it must meet the conditions of good hygiene and normal function.
Software: Fitness equipment is the key of gym hardware, and fitness coach is indispensable. A good coach will help you achieve the ideal bodybuilding effect quickly. Rookie? Have a more calming effect, so choose carefully:
1. License is essential: when choosing a gym, it is best to pay attention to whether the coach has a professional background and whether he has obtained a license.
2. Make a complete assessment before fitness: In order to reduce the probability of accidents, make a complete health assessment before fitness. The contents include:
Health questionnaire survey: including blood pressure measurement, cardiac function and bone morphology examination; In addition, personal life details such as exercise habits, smoking, emotional state and family history can not be ignored.
3. Physical fitness assessment: such as body flexibility test, subcutaneous fat rate, muscle strength, explosive force, etc.
After the above tests, a responsible fitness instructor will book a fitness program for you face to face according to your needs. In a word, only professional, careful and thoughtful fitness instructors and fully functional fitness equipment can ensure you have an efficient and healthy gym trip.