Ten rules of fitness - let you achieve half the result with twice the effort

The most important thing in contact with fitness is to maintain a firm heart, have the purpose of perseverance, and have a clear mind and know what the purpose of your fitness is. It also requires you to have a good plan on the fitness path, rather than blindly following other people's training plans. In the end, you have nothing to get, and you are still complaining that you have paid so much but you have no rewards!

The editor has brought you the top ten rules of fitness to make you pay less hardships and get more rewards in fitness.

1. Follow the "Four Majors" principles

Bench press, squat, deadlift, and press are the four golden exercises for strength training! This is never out of time. You must remember to achieve good goals. You must master these four movements and learn very well!

2. First use the barbell

Forget all the bright surfaces Fashion equipment, barbells and dumbbells are always kings and queens in the fitness world, and everything else is just clowns compared to them. Of course, it also has its shortcomings, but it is also trivial. Barbell dumbbell exercise can increase your weight and is the first step to make you stronger!

3. Keep it simple

Some people have very strict requirements for interval time during training, even precisely as seconds! You must remember one thing, there is no need to calculate it so clearly! What you need to pay attention to is how training load and training methods can help you gain muscle and lose fat! Different intervals also stimulate your body differently. The only way to strengthen your body is to constantly adapt to the load and increase the load, rather than accurately calculate the interval time!

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

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4. Develop the habit of recording

Record your training, record your body fat, the dimensions of your body, and your diet. After a period of time, compare it to see if you have improved!

5. Do not overtrain the training

Gradar exercise is generally based on two hours, and after you adapt, it will increase. Excessive exercise will make your body weaker, which is not beneficial to fitness! Daily training should ensure one of the "maximum" exercises and Some auxiliary exercises are composed, and finally arranging core strength exercises. Only by scientific exercise can you achieve your goal faster!

6. Let your body rotate more

Your exercise should be that your body rotates within different ranges and rotates resistance. This method can better enable your target muscles to stretch and stretch. The effect of compound exercises is generally the best!

7. Slowly increase weight

A 10% increase in weight per training is enough to achieve the purpose of getting your muscles to exercise. It is recommended to increase ten pounds each time. Training must be progressive step by step. This is a golden rule of fitness. Too fast increases your weight will not only greatly increase the chance of your muscle injury, but also make you in a long-term stage of training!

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

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8. Aerobic exercise! Slope sprint!

Aerobic exercise is an exercise that everyone must do. If you just want to lose weight, then long-term running and jogging are enough! But the disadvantage of aerobic exercise is that muscle decomposition over the long term and muscle reduction, so for a stronger outbreak, go to the mountain to do slope sprints. If you do half of the first training, you think you have more sprints, add once the second time, and so on in the end to reach the maximum number of times! When you do it At most, start a weight-bearing sprint, which is the difficulty that needs to be increased! Load!

9. Balance your training

No matter which side of the body you have trained, the other side of the body must be exercised! Follow this principle, you can avoid muscle damage and provide you with better balance ability! For example, if you have done a barbell arm and practiced biceps, then when you should exercise it now, its anti-strike muscles, that is, the triceps!

10. Correct movements are the key!

Wrong movements are definitely the wrong muscle group exerting force, so your exercises are in vain, so you must master every important movement in detail so that you can better exercise the target muscle group!

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

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