The exercise of physical fitness is carried out in a way that is good at learning and summing up, constantly optimizing methods and improving the effectiveness of physical fitness. If you always use the first method, like a rookie, without progress, fitness can easily become a bottleneck。
The knowledge of fitness is mixed, and the wrong knowledge of fitness allows you to step into a minefield and harm your health. Only with more scientific knowledge can we go further and make better body lines。
The changsaltian physical training institute shares seven basics of fitness so you can move away from physical fitness recruits and be promoted to an entry point for fitness
1. Development of a viable fitness plan
There needs to be a marked increase in the purpose of fitness before it starts. Reducing fat or increasing muscles requires the development of rational scientific programmes. There are clear plans and goals that give you the incentive to insist on what is the main course of training at the gym every time you go to the gym, rather than the exercise。
2. Periodic adjustment of fitness plans
The training plan will not change, will never be easy and will need to be adjusted periodically. At the beginning of the exercise, the new exercise works well, but with the improvement of physical qualities and muscle endurance, it decreases。
At this point, we need to integrate our needs, improve the difficulty, intensity of training, or change fresh training programmes to improve fitness. It will normally take about one to two months to restructure the fitness programme。
3. Water should be replenished during exercise min
Many of the newers do not know how to refill when they work, and when they do, they do it crazyly, which can easily hurt their bodies。
During the exercise, the body sweated and watered. At this point, we can drink water with a small sip, fill the body with moisture and avoid dehydration. The training will be followed by maintenance of the rhythm of small sips of drinking water, which cannot be pumped, resulting in a physical electrolytic imbalance and health problems。
Four, no showers, no stretch training
At the end of the exercise, instead of taking a bath immediately, stretch training is carried out to relieve muscle inflating, improve muscle flexibility, slowly restore heart rate and restore body to heat。
After training, the body's fur hole expands, the blood cycle accelerates, the heart provides an acceleration of blood, breaks 30 minutes, recovery of body and bathing, and reduces the risk reduction。
Five, it's not too long
It is best not to last longer than two hours for each exercise, which is generally contained in 1. 5 hours, which is sufficient for a combination of warm-up, aerobics, force training, and can reduce the rest time for play, reduce the break time for you to exercise efficiently, and improve your sense of muscle pumping。
6. Fitness diet and heat management
During the exercise, the combination of fitness meals determines the effect of fitness. If you choose to indulge, junk food, and work hard on training will waste your training. Healthy diets, low-oil salt, fresh cooking, sufficient proteins, coarse-food carbon water, and extra vegetables and fruits to supplement vitamins and minerals are required during exercise。
During muscle gain, 1. 5 - 2g protein per kg of weight needs to be replenished, caloric intake can increase by about 10 - 15%, during lipid loss, 1. 2 - 1. 5g protein per kg of body weight needs to be replenished and caloric intake needs to be reduced to about 80% of normal time。
7. Combination during heavy training
When you're doing your fitness training, you have to focus on complex, not isolated. Combine action can drive the development of multiple muscles, and fitness is more efficient and effective than isolated action。
We can start with small boats, lifts, pushes, crouches, assbridges, arrow steps down, arms stretching out of both arms, top-of-the-art gold movements, reducing the number of dud bells bending and abdominal isolation。
