52 common problems in fitness training

1. Many people feel that the exercises of back muscles are not ideal. The solution is: try to keep your shoulders forward when performing traction and rowing exercises, always keep bent at a certain degree of curvature when practicing the middle part of the back, and keep bent even when doing body stretching.

2. Many people don’t know that pull-ups are one of the most effective methods for practicing back muscles. Weight-bearing pull-ups are also a magic weapon to obtain well-contoured back muscles. When doing pull-ups, the distance between the hands of the hands is not fixed, so a set of exercises should be arranged at several different spacings. When hanging on the bar, try to stretch as much as possible, and arch the back as much as possible when pulling up the body; if your chin cannot go over the bar, don’t worry, try to get close to the bar 5-7 cm. Note that when pull-ups, the body should try to swing or twist as little as possible.

3. Although many new equipment used to practice the back and ribs have been invented, those top bodybuilders still prefer to use rowing machines for exercises. Note that the movements must be done accurately. The main point is to pull the handle several centimeters above the navel when centripetal movement.

4. The effect of chest muscle exercises is not ideal. Please try to raise one end of the incline when practicing bench press barbell or bench press dumbbell to make people lie on it at a certain inclination (about 20-25 degrees), and then use barbells or dumbbells of the same weight as before for practice. Since giving the muscle a new stimulation from another angle, you will soon see new effects.

5. When doing down-pressing exercises for triceps, the grip between hands should be shoulder-width as wide as that, not too narrow. Because for most people, this can improve the stability of the grip of both hands, thereby increasing the weight of the exercise, increasing the intensity of the exercise, and making the muscle grow faster.

6. What should I do if my wrist is painful during the down/pushing process? Most of the time, the thumb does not use force when using down/pushing, and all the strength is transmitted through the wrist to the forearm. If this happens, just turn the hand holding the bar clockwise (or counterclockwise) to make the back of the hand and the forearm in a straight line. In this way, the force will be directly transmitted to the forearm through the metacarpal bones, without causing pain to overextrate the wrist tendons.

7. Practice the muscles of the neck more. Developed neck muscles are the most likely to remind people of a healthy body. Neck muscles are one of the few muscles that are particularly sensitive to exercise. As long as you practice twice a week and 3 sets of exercises each time, you will soon see satisfactory results.

8. No matter how tight your training time is, you should take time to practice two sets of bent barbell rowing or bent dumbbell lifting, and you will find that this time is very worthwhile.

9. The barbell neck pressing in a sitting position is the main method of practicing the deltoid muscle. Many people are used to sitting on a chair with a backrest for practice, but they do not know that this will reduce the load on the front side of the deltoid muscle and the deltoid muscle will not be fully developed. The correct way is to sit on a flat bench without a backrest to practice the backrest for the neck pressing, so that your upper body can keep upright and the load evenly acts on the three heads of the deltoid muscle, so that the shape of the deltoid muscle is evenly symmetrical.

10. Some people think that when practicing sitting position and back of the neck, you cannot exert enough force when using a shoulder exerciser to practice sitting position and push back behind the neck, you can only slowly fall back and not quickly reset. This does not mean that you are not strong enough. You can try turning around and sitting on the stool with your chest facing the back of the chair. After changing postures, your feelings may be very different.

11. Protect your shoulders. When doing barbell or dumbbell lifting exercises, your shoulders should be straight up and down, and do not shake back and forth or rotate, otherwise your shoulders will be easily injured and will not be beneficial to the exercise effect.

12. Single-arm dumbbell curls are one of the best ways to practice biceps, but they are often overlooked. When practicing, you should grab the back of a chair with your free hand to keep your body stable. You can also do a few more strokes with the help of the inertia of the swing of your arms after fatigue to increase the intensity of the exercise.

13. If your upper arm exercise progresses slowly, it is recommended that you exercise your biceps and triceps on the same day. I believe your arms will soon swell like you have enough breath. If you have done this but the effect is still not obvious, please refer to Article 24.

14. Compound strength exercises, as a multi-joint exercise, are one of the best ways to shape bodybuilding muscles. This exercise method is often not easy to practice and has no appreciation value, but it is quite effective. The main combination strength exercises include bench press, sitting push, squat, full-strength pulling, bent pulling, etc.

15. Although you should use large weights when practicing calf muscles, you should also pay attention to the weight you choose to be able to repeat the movements 4-5 times. This will not only increase strength, but also increase endurance.

16. How deep should you squat in a squat? This has always been a controversial question. Some people say that the thighs should be lower than the level of both knees, while others say that they should be higher than the level of both knees. No matter what, let's hear what Tom PIatz, the most developed bodybuilder in history, said: "Just squat until you stand up, your muscles will naturally develop."

17. The weight exercise time is 45-60 minutes (excluding preparations for activities). This not only has enough intensity, but also prevents you from feeling bored because you stay in the gym for too long.

18. When is the best time for weight exercises in the day? It is afternoon, when your body temperature reaches the highest point of the day and your muscles are the strongest time of the day.

19. Can small muscles be practiced fewer sets, and large muscles should be practiced more? Anyway, many excellent bodybuilders do this. In a practice cycle, they often arrange 4-6 groups when practicing biceps, triceps, deltoids and muscles of similar sizes, while practicing larger ones, and some muscles are arranged 8-10 groups.

20. The "stupid bird" should "fly first". If the effect of a certain part of your muscle exercises is lagging behind, you should arrange the exercises of the muscles in that part of your body in each exercise cycle, and remember that your daily exercises should start with the "weak links".

21. What if you interrupt your exercise because you are traveling or on a business trip and can’t find a gym? Research shows that persisting in muscle stretching exercises every day can significantly slow down muscle atrophy. However, to achieve good results, stretch the muscles of the body for at least 20-30 minutes every day.

22. Many beginners often practice only with one practice method each time they practice until they are tired. This practice is wrong. You should use several methods to practice a part in several groups in the same exercise. No bodybuilding champion does not do this because the muscles need stimulation from different angles to make it grow faster.

23. Are you too tired to practice? Lee Hani, who has won the title of Mr. Olympic 8 times, once said: "Stimulate your muscles instead of training your muscles." Although load strength is important, it is also the main means to stimulate muscles, but you cannot be excessive, otherwise it will backfire.

24. Don’t get bored of bodybuilding exercises - whether it’s physical or psychological. Even if you’re practicing the same part, you should make at least a little change every time. For example, last time you practice biceps with a barbell and dumbbell single-arm curl, this time you can practice barbell and sitting dumbbell curls. Many bodybuilding champions do this.

25. If possible, you should choose a gym with incandescent lighting or natural light for fitness. Studies have shown that fluorescence can aggravate people's fatigue, which is especially unfavorable for high-intensity training.

26. There are often beginners who think that practicing bodybuilding should be practiced unremittingly every day, but this is actually wrong. Because muscles cannot grow when they are tired every day without giving it time to recover. Therefore, the number of bodybuilding exercises should be 3 to 4 times a week or less.

27. The most common mistake for beginners in bodybuilding is overtraining. This is easy to understand, because beginners often want to see immediate results, and bodybuilding is actually a sport that requires long-term efforts to be effective. The gap between the two makes many beginners mistakenly believe that their efforts are not enough, so they continue to increase the load of exercise, which often backfires because overtraining will affect the effectiveness of exercise. Although the standards for overtraining are different for everyone, if you practice in a certain part more than twice a week, or a certain If the number of groups of exercises in each part is more than 15 times and persist for a long time, then you may have overtrained.

28. If you are busy with work and don’t have time to enter the gym, you can do full-strength training twice a week. During each exercise, the exercises for the large muscle group should be 4-5 groups, and the exercises for the small muscle group should be 2-3 groups, and the weight of the maximum load is done. It is required to be completed as quickly and accurately as possible, with the purpose of stimulating the muscles as much as possible. The effect of this training is not worse than other training methods.

29. Bodybuilding and aesthetics. It is of course a good thing to have developed muscles, but it also depends on whether the muscles in each part are coordinated. When people evaluate a person's body shape, their eyes always naturally go from shoulders and waist to legs, so the evenness and coordination of these three parts cannot be ignored. Overdevelopment of any part will not give people a sense of beauty (even if it is strong), because harmony and evenness are always important criteria for evaluating beauty.

30. Focus. When doing a set of exercises, your brain should only do one thing, which is to seriously understand the feeling of muscles moving along the right route so that every minute of your exercise can achieve the best results. Excellent bodybuilders are always the kind of person who exercises not only with their body, but also with their brains.

31. If you want to lose weight, you need to develop the following two good habits: First, do at least 20 minutes of fasting aerobic exercise every morning, but stop eating after 7 o'clock every night, unless you have to work until late.

32. How to estimate how much nutrition the body needs every day when practicing bodybuilding? Generally speaking, a bodybuilding practitioner with moderate intensity needs about 2 grams of protein, 4 grams of sugar, and 0.6 grams of fat per kilogram of body weight. You can make a rough calculation based on your personal specific situation.

33. Eat a meal every three hours. If you want to lose weight, then your appetite should be reduced. If you want to gain weight, then your appetite should be increased. However, no matter how much you eat, it is best to divide the daily calories into 5-6 meals. However, the ton of rice from 12:00 to 1:00 noon should account for about 60% of the total calories throughout the day.

34. Water can be said to be the most important nutrient except sugar, protein and fat. Don’t treat drinking water as a casual act. You should carefully arrange the amount and time of drinking water every day, just like arranging three meals a day. Generally, you should drink at least 2 liters of water every day.

35. Can you eat a high-fat diet when practicing bodybuilding? This is a controversial question, and only a few people think that a high-fat diet is beneficial, and all scientific research results do not support this statement. Most athletes still tend to adopt a high-protein, medium-sweet and low-fat diet.

36. Bodybuilding practitioners must have sufficient high-quality protein as the material basis for shaping muscles, so they should eat fresh meat, eggs and milk every day. But avoid processed meat and sugar-filled milk.

37. Never ignore your breakfast. If you don’t eat breakfast for weight loss, it can only cause your metabolic rate to decrease, your fat decomposition is slower, and your appetite is strong for Chinese or dinner, and your appetite increases. For bodybuilding practitioners, not eating breakfast is not only because muscle growth does not get enough nutrition, but long-term fasting will cause some muscle protein to break down for energy. Because even if you eat dinner every night at 8 pm and have Chinese food at 11 noon the next day, there are 15 hours apart.

38. Don’t be hungry. Put some convenience food in the office or in your carry-on bag to prepare for eating when hungry. Hunger will cause accelerated muscle catabolic metabolism, so don’t ignore every meal.

39. Why drink sugary drinks after each exercise? Because exercise can increase the activity of a variety of anabolic enzymes in the human body, such as glycogen synthases, which are the highest activity within 20-45 minutes after exercise. Supplementing sugary drinks during this period can quickly restore the glycogen reserves in the human body and reduce fatigue. If you miss these precious 45 minutes, it will become quite difficult for the human body to completely recover the lost glycogen within 24 hours. Therefore, remember to drink a drink with a sugar content of about 50-75% after exercise. In addition, the sugar used for beverages is best oligosaccharides (polymers of 2-10 glucose molecules) rather than glucose, because oligosaccharides are more easily absorbed and utilized by the human body than other sugars.

40. You should immediately supplement some sugar and protein after just after the exercise. What kind of food is the best post-training food? First of all, it should be nutritious, with a reasonable ratio of monosaccharides and polysaccharides, moderate protein content, good taste, and easy to prepare, easy to carry, not deteriorate, and the price is best not to be too expensive. You may ask: "Is there any food that can meet such demanding requirements?" The answer is yes. This is baby food, such as rice noodles, oatmeal and mixed foods, you can choose any one, but you have to eat enough to contain about 40-69 grams of sugar and about 4 grams of protein.

41. According to the results of the latest sampling survey, most top bodybuilders believe that the following five nutritional supplements are the best auxiliary means for bodybuilding practitioners. The votes of these five nutritional supplements are: whey protein powder, glutamine, creatine, vitamin C, and compound mineral mixtures (including magnesium, potassium, calcium and zinc, etc.).

42. There are various protein supplements on the market. How to choose the one that suits you? It depends on the goal you want to achieve. For example, getting the largest muscle mass is your ideal, so the decomposed milk protein product, that is, 3 or 4 peptide oligomeric amino acid products that have been enzymatically treated, is the best choice.

43. New views on taking creatine. Creatine is another fast-functioning substance in the human muscles, besides ATP. Taking creatine can quickly improve strength and endurance in a short period of time. Many professional athletes use it as a nutritional supplement for long-term use. The dosage of creatine usually starts to take 20-30 grams a day for 5 days. The purpose is mainly to use an impact amount to quickly increase the creatine content in the muscles. In the future, 2-3 grams are maintained to maintain the creatine level in the muscles. However, recent studies have shown that this method of taking is not better than taking 2-3 grams a day and taking 30 consecutive days. Moreover, the latter method of taking has also significantly reduced the incidence of side effects such as muscle soreness after taking creatine.

44. When taking creatine, you should take some sugars at the same time, preferably glucose or oligosaccharides, because sugar can increase the insulin level in the blood, and insulin can not only promote the intestinal absorption of creatine, but also promote creatine into the muscles and be fully utilized. A better method is to quote grape juice while taking creatine.

45. Many excellent bodybuilders take 5-7 grams of glutamine before going to bed because glutamine has the function of reducing catabolism and is very effective in reducing the breakdown of muscle tissue during sleep.

46. If you are a vegetarian, you may have some shortcomings in protein nutrition. It is recommended that you add 2-3 grams of compound amino acid mixture at each meal. This will not only greatly increase your digestion and absorption of protein in food, but also reduce your chances of lacking certain necessary amino acids.

47. Any exercise is not just a force exercise, but full of wisdom competition everywhere, and bodybuilding is no exception. There is a type of nutritional supplement called "smart alkali" or "smart nutrients" that is specially used to improve the brain's response sensitivity. Its function is not to accelerate muscle growth, but to increase the concentration of attention during training so that your training can achieve twice the result with half the effort. Those who have the conditions may wish to give it a try.

48. Remember to supplement vitamin C. This common and inexpensive nutrient is very beneficial for bodybuilding practitioners. Taking 2,000-3,000 mg of vitamin C every day during training (the dosage of European and American athletes, Asians should halve) is a must. In addition to protecting tissue cells as an antioxidant in the human body, vitamin C can also improve tissue sensitivity to insulin and strengthen anabolic. In addition, there are reports that vitamin C can also regulate the testosterone/cortisol ratio.

49. Try to make your own meals. Only in this way can you ensure the quality and quantity of your diet, be aware of your nutritional intake, and gradually arrange it more reasonably.

50. Good sleep is no less effective than reasonable nutrition for bodybuilding practitioners. Although the specific situation of each person is different, it is crucial to have a quiet sleep of at least 8 hours a day.

51. People often think that successful bodybuilders have unique practice methods and tricks. However, the answers of bodybuilding champions are similar. Let’s use Fred, who is known as “Doctor of Squats” as their representative: “What an athlete does is often not the key to his or her success. On the contrary, what she or he does is the same thing as all bodybuilding practitioners is the magic weapon for her or his to win the championship figure.

52. Perseverance is the key. Practicing bodybuilding requires a good living habit, but the most important thing is to persevere in this habit, and remember to stay away from irregular life and junk food.