Error 1. Concentrate on firepower and focus on reducing fat.
Chen Guoxiong, manager of Yongjianuo Fitness Center in Hong Kong, pointed out that many people mistakenly think that focusing on a certain part of the body will definitely achieve the goal of "losing weight", such as "doing sit-ups crazily" to lose weight, or lifting dumbbells to reduce the upper arm. In fact, these exercises are aimed at strengthening muscles such as abdominal muscles and upper arm muscles-yes, they are aimed at muscles, but they can't reduce the thick fat layer on the abdomen or arms.
In order to reduce fat effectively, aerobic exercise is essential, and muscle strengthening exercise (also called resistance training) must be done often, because they can increase muscle mass. Once the muscle mass increases, the metabolic rate will also rise slowly, which can burn the calories in the body faster.
Mistake 2, fitness running belt.
This misunderstanding is common among fitness people. Chen Guoxiong said that belts are used to help weightlifters fix their lumbar vertebrae, but they are only used when lifting considerable weight and carrying some loads. The average person doesn't need to carry the weight when practicing weightlifting.
Even so, why do many people still use it? "This involves the issue of' image'. Some people even use belts when running, because in their minds, using belts is like really doing exercise. " Chen Guoxiong pointed out that if the belt is used indiscriminately, the muscles around the lumbar spine will be "lazy" and weaken, losing its function as a "natural belt" to stabilize the lumbar spine, and even doing some small moves may sprain the waist, which is not worth the loss.
Error 3. Hold on to the handrail of the treadmill.
When running on the treadmill, many people hold the handrail with both hands. Chen Guoxiong said that running like this is really easier, but it consumes fewer calories than swinging your hands. Unless you are a beginner, you should let go of your hands and let them swing freely after you are familiar with the use of the treadmill. Also, keep your upper body straight when running and don't lean forward.
On the other hand, exercise also needs concentration. But some people race against time, even on the treadmill, they have to read the documents. For such people, "doing two things at the same time" will greatly reduce the exercise effect, and if you are not careful, you may fall off the treadmill and get injured.
Error 4. Stretching continues to move.
This is also one of the most common mistakes made by bodybuilders. When doing stretching exercises such as lateral bending (also known as lacing), keep bending for about 20-30 seconds, and then return to the original position. Instead of constantly moving, bend down less than 1 s and then return to the original position, doing 10 times or more. Chen Guoxiong explained that it is easy to strain muscle and bone tissue by constantly moving when stretching tendon. Today's coaches don't teach students like this, and ordinary people shouldn't make such mistakes again.
Error 5. Insufficient protection for wrong shoes.
The shoes mentioned here, especially those worn during exercise in the gym. What are the right shoes? "I must forbid anyone wearing open-toed sandals from entering the gym." Chen Guoxiong pointed out, can you imagine what would happen if an instrument hit the soles of your feet if you were wearing open-toed sandals?
Of course, sports shoes are the first choice, based on the principle of stable flat bottom: even if the equipment falls on the soles of the feet, it will not cause too serious damage. Air-cushion running shoes strongly recommended by some brands are only suitable for daily walking or jogging, but for people who exercise in the gym, they are still slightly unstable and not suitable for wearing.