Introduction: Nowadays, people pay more and more attention to their body management and physical health, so they will go to the gym for systematic exercise in their spare time.If you want to get amazing fitness then do not waste your time
However, some people said that after a long period of exercise, not only did they not make their bodies better, on the contrary, they became more and more tired, and their mental state was also affected to a certain extent. Or because I walked into some misunderstandings during fitness, which caused my body to get worse and worse.
If you want to effectively avoid such a situation, you should understand the misunderstandings of fitness and carry out fitness training in a correct and standardized manner
1. Fitness must get out of these misunderstandings, not only waste time, but also lead to more injury to yourself
1. Excessive fitness
Too much is too much, and the same goes for fitness.
The main purpose of fitness is to ensure good health and develop a good figure. You must train in a gradual and moderate manner. Excessive fitness will only affect your health.
After strength training, muscle repair needs a certain amount of time, and it must not be exercised every day.
Aerobic exercise should also control the length of exercise. It is definitely not that the longer the exercise time, the better the fat burning effect and the better the fitness effect.
Many people don’t understand how to judge excessive exercise. In fact, it is organic and followable. If there is nausea, vomiting, and poor appetite after exercise, most of them are caused by excessive training.
After each strength training, the muscles will be in a relatively sore state, and there will be no signs of improvement for several days. The mental state on the second day after the spirit is relatively low, and the abnormal fatigue of the whole person belongs to fitness. over.
Whether it is muscle building or fat loss, we must ensure the combination of work and rest, control a reasonable time, and give the body enough rest time. Only in this way can the efficiency of muscle building and fat reduction be effectively improved.
In the process of strength training, it is more necessary to proceed step by step. It is absolutely not possible to carry out heavy weight training at the beginning. Otherwise, it is easy to cause muscle strain. In addition, the target muscle group needs 2 to 3 days of rest after the training.
The time of each exercise should be controlled within 90 minutes as much as possible, never more than two hours, because only in this way can the best exercise effect be achieved.
2. Pay attention to the standard degree of action
In the process of training, you must feel the hunting of the target muscle group, and at the same time reduce the leverage of other muscle groups in the body, and ensure that the exercise is consistent so that the muscle dimension can be exercised better and more efficiently.
When doing strength training, it is necessary to slow down the speed of the movement and learn the standard trajectory of the movement. Only in this way can the probability of injury be reduced to a certain extent, and the overall effect can be improved at the same time.
Just like in the process of squat training, the knees must not be buckled inward. At the same time, it is also necessary to ensure that the back is straight and the hips are exerted to slowly squat and then squat. During the process of squatting, the knees can exceed the toes, and the same can not be done. Beyond the toes, the main focus should be on the balance of the body.
In the process of plank training, it is necessary to ensure that the body is in a straight line, do not bend over and collapse the buttocks, and at the same time tighten the options of the core, only in this way can the effect of the exercise be achieved.
3. Want to lose waist and belly fat through abdominal muscle training
Most of the fitness novice will fall into a misunderstanding, that is, they think that local training can effectively reduce the fat in the waist and abdomen, but after insisting on it for a period of time, it is found that there is no use at all.
Abdominal muscle training itself is an anaerobic exercise, the main function is to build muscles, there is no way to burn fat, so if you want to lose waist and abdomen fat, you should choose systemic aerobic exercise, such as skipping rope, cycling, jumping and jumping , jogging, etc., the only way to effectively burn fat and reduce body fat rate.
Before exercising, you must make a reasonable and scientific plan, and stick to it for a long time. The main purpose of fitness is to portray an excellent body and a strong physique, so it takes a long time to persevere.
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