Fitness: Rest is to walk a longer road

To be successful in fitness, practice hard~ It is important to practice hard, but if you only know how to practice but not rest, the more you practice, the more you become, the more "wasted" it is!

　　1. It is very hard and serious, but you always have no reason to stay up late and lack sleep.

　　2. It is very hard and serious, and you should make progress. Why do you feel that your strength is getting smaller and smaller?

　　3. It is very hard and serious, and the more you practice, the less you can get stronger... 　　You/have you ever been like this?

　　"Resting is for a longer road", "eat enough and have strength", "sleeping full and strong". After high-intensity training, the body consumes a lot of energy and energy, and sufficient Rest allows energy to be replenished, the body is restored, and muscles are constructed, so that the body can maintain an ideal state, and physical fitness and muscles can improve.

　　If you do not get enough rest, the body will naturally become worse and worse.

　　Compared to hard training, rest is super simple, and the simpler the thing is, the easier it is to be ignored! Touch and stay up late but not sleep, stop working at hand, and lie down on time to sleep!!!

　　Think about you, you have worked hard for two weeks today. As long as you stay up late but not sleep once, all your efforts will be wasted. Do you still dare not sleep?!

(Note: Follow the WeChat public platform of the fitness bar, search for subscription account “Fitness Bar Network” or "Click to scan and follow")

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How to improve staying up late and sleeping?

　　Do a good "time allocation", plan your daily itinerary and things, and arrange each matter for a whole day During the time, do the situation as efficiently as possible. Don’t touch it until late and don’t do anything well, and delay your sleep time.

　　It’s late at night, put the unnecessary things on your feet first, go to bed quickly. It’s not too late to get up the next day after you’re full.

　　It’s not just that you need to remember the alarm clock when you wake up. If you really pay attention to your physical health and fitness results, you should remember the alarm clock for your sleep time! As soon as the alarm clock rings, you will go to bed!

　　If you always go to a nightclub, you always have to stay up late to play online games and practice, and choose to have fun and sacrifice your sleep time. Then don’t complain if you can’t practice! If you think that health and good figure are important, then you should choose "sleep well"!

How to arrange a rest?

　　1. It is best to sleep for 8 hours a day

　　2. It is not advisable to take a nap more than one pm, it is best to sleep for 90 minutes at a time

　　3. It is best to sleep before 11 o’clock

　　4. Do not practice for more than three days in a row, practice for up to five days a week, and practice for six days a week will be too tired.

　　5. Do not do high-intensity training for a day before and after a ball game. The day before the competition, you can just do 5-10 minutes of strength explosive training to stimulate the body.

　A high-intensity training cycle should be arranged for 12 weeks, both muscle growth and fat loss periods. The end of each cycle should allow the body to rest for a week, and then do a slight training and harmony in the next 1-3 weeks, and then enter the next stage of training. (It is really a very hard work of practicing high-intensity training for five days a week. If you only practice fitness and leisure exercise for 3-4 days a week, you don’t need to do this)

(Note: Follow the WeChat public platform of the fitness bar, and search for subscription accounts. "Fitness Bar Network" or "Click to scan and follow")

[Related recommendations]

　　Fitness: Three points rely on practice, seven points rely on eating, and ten points rely on rest

　　What is excessive recovery? What makes you continue to be strong

　　The real process of muscle growth is during rest