Fitness is a technical job! 5 fatal mistakes kill your efforts!

If you want to have perfect muscles, your opponent is the only one! You must conduct scientific and reasonable training. Only training can bring you the goals you need. But there will still be some mistakes that will make your efforts come back in vain.

Did you commit the following 5 crimes during your fitness process? They often kill your efforts when you are not paying attention.

Error 1: Don’t listen to the voice of your body

Today is your "planned pectoral muscle training day", but your triceps and deltoid tongs are still on you The pain of a shoulder training session has not recovered. Last night, your sleep quality was mediocre, which made you feel like you were "lower"

What should you do? There are many fitness madmen who have to go to the gym anyway, as if not going to the gym for a day is just a risk. They say that even if you have no status today, you have to complete several sets. They think that only in this way can you stimulate muscle growth.

In fact, this is just to keep repetitive bad habits. You must learn to listen to your body The sound, whether it is a question or an excited scream.

It is possible that it is saying that one or two days of complete and unconditional rest is necessary. It is also possible that it is telling you that hitting the physical limit every day is not a feasible path.

Error 2: Grasp the point of the wrong point

Many times, we quantify our shortcomings simply through the circumference. For example, "I want to increase my arm circumference by an inch," or "I want my calves to become thicker." Therefore, we can solve these problems. It’s like energizing a tire - inflate it if you hold it in.

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So: In order to increase the arm circumference, you start to have each In order to thicken the calf, you keep lifting the heels. This is logical, right? But when you exercise more muscles at the same time, you will be surprised to find that the isolated short board muscle has also become bigger. Remember, you exercise for stronger!

The weight-bearing pull-up will be well trained to your arms. In addition, your back, your abs and your overall strength will be improved. Deadlifts will exercise your arms, calves, etc., and these movements can stimulate the secretion of more growth hormones and burn More calories than you think.

Error 3: Not able to control the target muscles with your mind

Whenever you walk into the strength zone, you will see many strong men training, they are always blushing and red in their faces and hideous expressions. But you have never reached this state?

You will use the equipment and tools in the strength zone, pull the equipment handle from A to B, lift the barbell from A to B, and make yourself believe that these actions are effective. If you finally complete all the plans you have made for yourself Action, you think you have succeeded, right?

In fact, the real stimulation of muscles lies in the process of movement. If you really want each muscle fiber to squeeze and contract when you lift a heavy object, you need to learn to control and activate the target muscle to participate in the work. And let your target muscle persist as much as possible in a tense state. This is a proven method.

In a fixed action mode, if you do not control the target muscle work with your mind, then developed or active muscles will affect the target Muscle development. Just like many people use their shoulders and backs to exert force when pressing bench presses instead of chest.

Learn to control the target muscles to exert force during movements, which will be effective quickly in your training and muscle building. You will also quickly show that hideous expression in your training - as I mentioned at the beginning - this is a good thing!

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Error Four: Doing too much aerobic

First of all, too much aerobic training will dramatically reduce your muscle strength, which may mean that you will not have enough strength to complete the complete training when you do strength training. Remember, the muscle tension time can make the muscles really grow, and you need enough strength to keep the muscles tense. And, if you want to increase If you eat a lot of muscles, you need to increase your strength training. Otherwise, more fat will grow where you grow muscles.

Secondly, excessive aerobicity can also cause your testosterone levels to drop. Lower testosterone levels in men often lead to a high body fat content and lean meat at a lower level. This is the double blow of excessive aerobicity on men's body.

Finally, long-term aerobic endurance training will allow your body to learn how to exercise more energy-saving.

That is to say, your long aerobic training may only consume very little calories. This is the opposite of your expectations! What you want is that calories will be consumed in a large amount in a short period of time, just like roasting food on a charcoal fire, rather than this inefficient useless work.

Conclusion: During muscle building, exercise cardiopulmonary endurance through high-intensity interval training (HIIT), which will not affect your muscle recovery. As for low-intensity aerobic endurance training, please arrange it in other training cycles.

Error 5: Not paying enough attention to caloric photography Excessive attention to protein intake

When a student told his coach that he wanted to gain muscle first, the first advice he got was to increase protein and increase calorie intake - this is a very correct suggestion. However, many people often only care about protein but ignore carbohydrates!

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健身营养补充,详解碳水化合物,脂肪,蛋白质

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