The above is just the money needed to apply for membership. Some gyms have swimming pools, so it is usually extra to use them, as well as hiring personal trainers and so on. In some advanced gyms, it takes five or six thousand years to get a membership card alone. It depends on the specific price of different gyms.
Myth about fitness 1| Don't practice at ordinary times, but practice well on weekends.
Overtime workers who are usually busy at work often do this. Every weekend, they will go to the gym to practice for a short time and practice all over the body to make up for what they have not been exhausted.
In fact, you only need to set aside three days a week and spend one hour a day exercising, which is enough. The important thing is to get into the habit slowly, and you will find that fitness is not that difficult.
2| I think it is effective to practice every day.
On the contrary, adequate rest is more conducive to the improvement of training level. According to the theory of overtraining recovery, during the rest period, our physical training level will be higher than the previous level for a short period. Use this time to train, and the training level will continue to improve.
Generally speaking, novices are guaranteed to train three times a week and practice the next day, and the initial promotion is faster. Of course, with the improvement of training level and the enhancement of later recovery ability, we can arrange four to five trainings a week. But even if the training level is strong, you should arrange a rest at least once a week.
3| Running warm-up.
The most common way for beginners to warm up is to run, leg press, and then start weight training. In fact, this kind of warm-up is not sufficient and can't really achieve the effect of warm-up. To really achieve the effect of warm-up, you must use dynamic traction. After dynamic traction, do a special warm-up with a small weight according to your training content.
4| Do not pay attention to relaxation after training
A complete training must include three parts: warm-up, formal training, stretching and relaxation.
Relaxation can relieve the tense muscle groups in our training and help us recover after training. It can also maintain muscle elasticity and improve body flexibility. With the improvement of flexibility, our training movements can be more in place and the training efficiency will be higher. For the methods of warm-up and stretching, you can see the relevant links at the end of the article.
5| blind pursuit of heavy weight
This phenomenon mostly exists in boys. Sometimes when you get excited, you start to give yourself a lot of weight, no matter whether you can bear it or not. The result must be movement deformation and increased risk of injury.
In fact, the fundamental difference between novice and veteran lies in the ability to control the details of body movements. Take squat as an example. When people are almost exhausted, veterans will control more details of movements, such as never bending over, never bending their knees, and never turning their pelvis at the low end. On the basis of controlling these details, lift the barbell. The novice, as long as he grits his teeth and closes his eyes, will be on the top. No matter what the quality of the action is, getting up is victory.
Of course, the ability to control your own physical details must be based on long-term training, which novices do not have at present, so don't blindly bear the burden, and the quality of action is the first.
6| Where to gain weight?
Local fat reduction does not exist, which has been a commonplace topic. No matter what training you do, your body must use body fat for energy. Of course, fat in some places is easy to be mobilized, fat in some places is particularly stubborn, and the speed of weight loss in different parts is different. These are all determined by genes and it is difficult to change through training.
Therefore, if you exercise to reduce your stomach, you must do those intensive and expensive exercises, such as squatting, hard pulling and bench pressing, and pay attention to your diet, instead of just rolling your stomach every day.
7| Do not pay attention to intermittent control between groups
Many novices often have no idea about the interval between groups. After practicing a group, it may take ten minutes to take photos and chat with friends, and then I remember that my training is not over yet. This will inevitably lead to inefficient training.
Only by strictly controlling the rest time according to your cycle can you train efficiently.
8| Losing fat requires fasting training.
Fasting training is indeed more conducive to burning fat, because on an empty stomach, the blood sugar level in the body will be lower, in this case, the energy supply ratio of fat will be higher.
But there is also a downside, that is, hypoglycemia will occur, which is very dangerous. Therefore, it is not recommended for beginners to train on an empty stomach. They can eat some low GI carbohydrates such as whole wheat bread about half an hour before training to prevent hypoglycemia during training.
The correct fitness method and fitness place should be suitable. There are all kinds of fitness equipment and special coaches in the gym, which is an ideal fitness place. In addition, in community squares and suburbs, you can breathe fresh air in addition to exercising, which can be considered.
Men with diversified fitness methods can choose dumbbells, running, pull-ups and swimming. Women are more suitable for yoga, dancing and swimming, because these exercises can slim down and make themselves slimmer and slimmer.
Running and fitness should be moderate If you choose the way of running and fitness, you should pay attention. It's best to jog for half an hour after supper. Don't stop immediately after running. It's best to walk a few more laps and then do proper stretching exercises. Running at night is more helpful to lose weight.
The key to a healthy diet is to pay attention to proper dietary adjustment, especially to control the main meal, eat less high-fat food and eat more fruits and vegetables. Don't eat chocolate, because chocolate is high in calories. Eating a piece of chocolate is estimated to run 3000 meters before it is consumed.
Learn to replenish water correctly when exercising. Drink plenty of water before exercise to prevent thirst during exercise, because it is not advisable to drink too much water during exercise, and don't drink water immediately after exercise. /kloc-drink water after 0/0 minutes.
Take a bath after exercise, and generally sweat after fitness. Don't take a bath at this time, or you will catch a cold. Don't take a shower until the sweat disappears. It is better to take a hot bath instead of cold water. You can keep yourself clean and relieve physical and mental fatigue.
Small methods of daily exercise and fitness >> Top ten brands of dyacolife fitness equipment Shu Hua Qiao Shan Johnson Kang TechnoGym technogym PRECOR Bique British Pais impulse BH Biqi Daiyu dyacolife fitness technology Li Jian SOLE Sur