How to improve exercise effectiveness? An effective way to improve exercise effectiveness!

In the early stage of fitness, many fitness novices don’t know how to effectively improve their exercise effects. When you start to get used to going to the gym and exercising muscles, and after a while, you find that the effect is not good, what’s wrong? Here are 12 ways to increase fitness effects, so that your results can be proportional to the hard training process. It not only exercises a stronger body, but also brings a better lifestyle!

　　1. Only do 15 minutes

　　Many people think that exercise takes 30 minutes to be effective. But in fact, set the exercise time to 15 minutes first, and the body will start to burn fat.

　　High-intensity interval training (HIIT), trains with maximum effort and speed in a short period of time, to achieve a fitness method that quickly burns fat and strengthens muscle strength. The effect is better than hours of running or aerobic exercise. For busy modern people, this can be said to be The training method with the highest CP value. Choose one you like and do it!

　　2. Compound training

　　Compound training movements can stimulate multiple large muscle groups at the same time, and their muscle growth effect is amazing. You can do combination exercises such as upright dumbbell curl + shoulder push, dumbbell weight squat, dumbbell weight squat push, single-arm dumbbell rowing, etc. Each set lasts for 10-15 minutes and rest for 5-10 minutes.

　　Squats, deadlifts and bench presses are called the "three golden movements" in the fitness world, and they are all very effective compound movements to build muscle. 　　3. Find a partner who can train together

　　Just like abdominal muscles, 6 pieces are better than 1 piece! The same is true for fitness. Research has proved that having a partner can make your performance more multiply. Going to the gym with your friends can make the painful and boring training process more interesting.

　　4. Step-by-step exercise routine

　　The changes in your body come from your exercise routine. If you repeat the same movements, your physical habits will naturally be greatly reduced after a long time of physical habits. Muscle training starts with weightlifting. As long as the training intensity is appropriate and the weight is constantly increasing, you can achieve the purpose of increasing muscles, improving metabolism and consuming fat.

　　　Bring a fitness plan, follow it and see your own progress and goals.

　　5. Avoid too much aerobic exercise

　　After completing high-intensity weight training, if you do aerobic exercise, it will make the body unable to bear it, which will affect the fitness effect. If you want to use aerobic exercise to adjust your heart and lungs, you can take a gradual comparison Only with gentle training methods will not affect physical health and fitness results.

　　6. With the help of music Power

　　Select a few dynamic songs you like, create a music playback list to stimulate your heart rate and make fitness no longer boring. Exercise more rhythmic and vigorous, adjust the melody rhythm in time, and the whole process is accompanied by music, the effect is doubled, and the muscle explosiveness is enhanced!

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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7. The power of faith

　　The time for fitness is often the slowest. It feels painful to persist for 60 seconds, especially when you keep it all the way, Every second is like a year. I often feel that I can’t hold on, but in fact, I can achieve it by gritting my teeth and believing that I can achieve it. Don’t think about it or look at it. In fact, people have unlimited potential. Believe that you can do it and persevere.

　　8. Replenish a little chemical energy

The chemicals mentioned here are not the raw materials for experimenting in the laboratory, but a cup of coffee or green tea. Coffee can reduce fatigue, help improve energy, spirit, and promote fat metabolism. 20-30 minutes before exercise, you can Try double espresso or green tea to make you more energy and extend your fitness time.

　　9. The environment is very important

　　Fitness activities are closely related to the environment, to create an environment suitable for exercise, and to adhere to the fitness plan. A good environment is not only conducive to strengthening physical fitness and improving health, but also relieves psychological tension and makes physical and mentally comfortable when exercising.

　　10. Timely rewards

　　Put a high-purity chocolate next to the sports shoes as a bonus Encourage. Make the whole running process better and more motivated. If chocolate is not very tempting for you, you can also change it to a smoothie or coffee, which is good for anything you like.

　　11. Massage roller

　　Support equipment that allows everyone to easily perform "self-fascia relaxation". Some people call it foam rollers, yoga columns, massage columns, etc., rely on the weight of your body to make a fixed-point deep stimulation to achieve the effect of relaxing myofascial and stretching muscles.

　　12. Enjoy Enjoy it!

　　If you have never stepped into the gym, don't be afraid. Most novices will be scared away by too intense exercise. Don't want to break out of your comfort zone at the beginning, don't rush it. Start slowly from the beginning and let yourself enjoy the beauty of fitness first.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

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