The same fitness, others can quickly harvest the body transformation, but you seem to be in the same place? The first thing you need to do is to stay away from fitness misconceptions and learn to exercise scientifically so you can reap the benefits of fitness.
What are the dos and don'ts of fitness? Let's take a look at.
1, before fitness to warm up, especially before strength training
Before the formal fitness must be for the body muscle group warm-up training, active joints, activation of the body muscle group, in order to reduce the chance of injury.
Before strength training, we have to warm up for the target muscle groups, for example: when training chest empty bar bench press or push-up training to activate the pectoral muscles, and then weight training.
2, fitness to customize a scientific fitness plan
Fitness requires a method, you can't train on a whim, not to mention blindly. Everyone's physical endurance, strength level is different, suitable for the fitness content is also different, you have to customize a suitable plan for themselves, long-term adherence, in order to reap the benefits of fitness.
A scientific fitness plan is to warm up first, then arrange resistance training to exercise the body muscle groups, then arrange aerobic exercise to promote body fat burning, and finally stretching and relaxation, the length of each fitness in about 60-90 minutes can be, adhere to more than 3 times a week.
3, avoid fasting exercise
Many people who aim to lose weight will choose to exercise on an empty stomach, thinking that the fasting state fitness will be more fat burning. However, the lasting power of fasting exercise is poor, but also easy to appear hypoglycemia, weak exercise, such as your previous non-fasting state can jog for an hour, but now a discount, can only run for half an hour, so the weight loss effect is also greatly reduced.
Therefore, it is not recommended to exercise on an empty stomach, half an hour before working out can be supplemented with a banana and other food, calories should not exceed 200 calories can be, you can also choose 1-2 hours after the meal to open fitness training, so as to maintain fitness motivation.
Fitness muscle gain people training after but also for additional meals, supplement the body needs of carbohydrates and fat, can promote muscle synthesis, and this time the fat conversion rate is the lowest.
4, do not exercise the same muscle group every day
The actual fact is that you'll be able to get a lot more than just a few of the most popular and popular items on the market. The growth and repair of muscles is not during training, but afterwards.
The target muscle group needs 2-3 days of rest after each workout before the next round of training can begin. If you schedule a back workout today, you will need to schedule other muscle groups tomorrow and the day after, before you can start the next round of training the day after tomorrow.
In addition, don't neglect training your leg muscles, as the thighs are one of the largest muscle groups in the body. Training your legs will improve your strength levels, help you break through the fitness bottleneck, balance your body development and gain better muscle tone.
