Want to exercise? Nine tips to remember!

Want to exercise? Nine tips to remember!

Fitness training is very particular! It is not just about putting on sports shoes and working hard and sweating profusely! There are so many things we need to know about!

I want your sweat to not flow in vain and avoid the risk of injury? We must do our homework well! Learn and master the necessary knowledge in the fitness process!

I. Warm up before training and stretch after training

Being warmed up before training is an important guarantee for the best training effect, but it is often ignored. 5-10 minutes of aerobic exercise should be performed before training, with the purpose of improving heart rate and body temperature and for the hard training that is about to begin Be prepared for exercise. After the aerobic warm-up, then conduct a set of 10-20 light weight exercises for the target part of the training day. When the muscles are trained to become fatigued, it is necessary to perform appropriate stretching. After training, the flexibility of the body will improve, which is conducive to stretching. Don’t forget to train the final relaxation exercise, usually a few minutes of low-intensity aerobic exercise.

2. Normal breathing

Normal breathing can effectively prevent excessive blood pressure increase. The basic principle is to inhale when the weight is lowered, hold your breath when lifting up, and quickly finish lifting is exhale.

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

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3. Keep up straight and straightening your back

Almost every training guidance article you have read will emphasize the body posture and movement standards. Importance, its purpose is to maintain the stability of the torso, improve training efficiency and avoid injuries. The principle of chest and back lifting is almost applicable to every training. Specifically, it is: chest straightening, shoulders sinking and retracting back, abdomen, and lower back inward. These principles are also applicable to different training postures such as standing, sitting or lying posture.

Fourth. The relationship between muscle size and exercise volume

The amount of exercise a certain muscle should be closely related to the size of the muscle itself. Large muscle groups such as chest, back and legs are also relatively large. For smaller muscle groups such as arms and shoulders, smaller ones should be chosen. The amount of exercise. The amount of exercise is related to the degree of fatigue of muscle fibers: there are more muscle fibers in the large muscle groups, which require 3-5 exercises, and 3-4 groups for each exercise; small muscle groups generally use 2-4 exercises, and 2-3 groups for each exercise.

5. Training speed that combines control and burst

When releasing weight, it should be carried out under full control. When lifting up, the explosive force should be used to lift the weight as soon as possible. The purpose is to safely use the maximum weight when lifting or releasing weight to obtain the maximum stimulation effect on the muscles. The more you work hard to implement the above The principle is that the more you can ensure that the muscle fibers are minimally invasive under the premise of safety, and then recover and grow.

6. Training goals determine the number of training times

If your goal is to grow muscles, choose 8-12 times to achieve exhausted weight. If the goal is to strengthen strength, control the number of times to 4-7 times. This does not mean that you can only use a single training time. Changing the training method from time to time is also a good choice, but you must be clear about what your goal is and know what the corresponding training method is.

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

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7. Equipment and free weights

These two types of training have their own advantages and disadvantages and should not be neglected. Beginners It is often difficult to master the balance of free weight, so the equipment is more suitable for them. They can benefit from exercises safer and more stably. However, the equipment cannot easily forge chains for all body parts. The range, direction and angle of movement of the equipment type exercises is not as flexible as that of the free weight. The deep muscles of the spine and the muscles that maintain the balance of the body can only obtain comprehensive and effective forging chains with free weight. The flexibility and applicability of free weight is very great, and it can suit each person's different body structures well, and can be used to forge chains almost every part. In the beginning, many equipment practice methods are to imitate free weights.

8. Strength is the key

In order not to waste your time in fitness and to achieve obvious results in strength and circumference, you must do your best to forge the chain in each training. If you can do a weight up to 15 times, but you only do it 10 times, it means you should increase the training weight or complete the last 5 times. No matter what level of training, except for the warm-up group, each set of training should be exhausted, that is, weak. The degree to complete again.

9. Priority for compound movements in training

It is wise for beginners to take compound movements as the focus of training. The so-called compound movements refer to movements involving multiple joints and muscle groups such as squats, deadlifts and bench presses. In the second half of the training, you have consumed a lot of physical strength and energy, and it is difficult to complete high-quality heavy-weight training. Therefore, after warming up, you should immediately devote your energy to compound movements with the most energy.

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

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