Sports and fitness is a science. Before starting the training plan, we need to test various indicators of the body. After obtaining the data evaluation, we can formulate a scientific and reasonable training plan for ourselves. With the deepening of training, you should also update the training plan in time to match your physical condition, so as to avoid blindly lifting iron and reducing the training effect. The method is very important.
If you want to have a good figure, you must first avoid all kinds of misunderstandings and do not do useless work that wastes time and energy. The following fitness methods are the most useless in , have you stepped on the thunder?
☞ ① As soon as you arrive at the gym, you will be mad at the gym, like a headless fly.
When you come to the gym, if you want to gain muscle, you will push your chest, push your chest, and be obsessed with pushing your chest; if you want to lose your stomach, you will definitely find an abdominal muscle board , desperately doing a full afternoon of crunch; if you want to lose weight, you will definitely find a treadmill, or go to the corner of the gym to dance and practice yoga.
I don't know at all that I don't have the basic knowledge of building muscle and reducing fat. Regardless of the basic fitness knowledge, the point is that you don’t even know what kind of exercise is suitable for your physical condition; you have a general goal in mind, but how to practice so as not to get injured can be effective. Open to dry.
Whether you want to gain muscle or lose fat, first of all, you should understand the indicators of your body composition, including muscle mass, fat content, body water, basal metabolism and body fat percentage . Then go to test your own muscle strength, muscular endurance , heart rate, flexibility and balance .
get the above relevant data, and then go to make a detailed training plan that suits you, what to do and what to do at what stage. You definitely don't want to lose weight and get weaker with practice.Therefore, must first evaluate their physical condition, and then arrange the training plan scientifically and reasonably, so that can achieve the training goal they want.
☞ ② Train once or twice a month and 10 times a year.
"I have been running a fitness card for more than half a year, let alone losing weight, I feel fatter and fatter." You must have heard similar words.
No matter what you do, the most feared thing is the three-minute heat. Training also requires enough passion to persevere, and ensure that you train 3 to 5 times a week, so that the training effect will be achieved, and you will have the body changes you want to see. It's not that you pay the money and get a card, and all the troubles on your body can be solved. Therefore, exercise needs to be continuous and long-term persistence!
☞ ③ Five minutes of training, one hour of taking pictures, one hour of retouching, , and one hour of posting to Moments. Every time I come to the gym, I train for 5 minutes, and then spend a lot of time taking pictures and retouching pictures. After the time has passed, will the training be effective? It's like rice can fill your stomach, but you have to count and eat it one by one, so that you can eat enough in the year of the monkey and the month of the horse, right?
Since you come to the gym, you must take good care of your training time. worked hard to exercise , and 's figure has improved, so naturally you don't need to work hard to retouch pictures.
☞ ④ Do not do resistance training for weight loss, and do not do aerobics for muscle gain.
Those who lose weight are always running in and practicing yoga; those who gain muscle are always pushing their chests and squatting legs. Such things are commonplace in the gym.If you lose weight, you only choose to run, but if you gain weight, you still run blindly. It’s another matter of whether it hurts your knees. It really has a little effect, but the skin is loose and , and there is no elasticity. Would you like this effect? People who gain muscle only do resistance training without aerobics, and the cardiopulmonary function cannot keep up with , and it will be difficult to achieve a breakthrough.
The same is true for training. Don’t be partial to the eclipse, and mix with each other in a healthy and reasonable way to achieve the effect you want.
☞ ⑤ I didn’t pay attention to my diet after exercise.
I practiced so hard, treat me well tonight, let’s have a hot pot or barbecue, I still want to drink milk tea. is a big mistake, if you don't avoid it, your training will be in vain. It is not unreasonable that depends on training for three points and eating for seven points.
People who lose fat must pay attention to calorie intake, they must be lower than usual , low-carb and high-protein , and eat more high-fiber fruits and vegetables. Only a reasonable nutrition match can make the body change better.
It is not terrible to touch the mistakes. What is terrible is that after understanding it, you continue to make mistakes and continue to do useless work. People are habitual creatures. I hope everyone will change as soon as possible and have a good figure.
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