1, action standard is the premise
An effective fitness process, in addition to follow the warm-up - strength training - aerobic exercise - relaxation training In addition, you also need to pay attention to the correct trajectory of strength movements.
Do not blindly pursue the weight when strength training, but you need to learn the standard posture of the movement first, so that you can accurately power, to avoid other muscle groups to borrow power or the body appears to compensate for the behavior of the body, to help you reduce the chance of injury.
When you are familiar with the movement standard, and then gradually increase the weight, give the muscle greater stimulation, so as to develop a strong muscle body.
2, focus on the balanced development of the body
Many people go to the gym to work out only one or two parts, and other parts of the body are considered unimportant and do not need to exercise. Fitness only exercise chest muscles, arms, abdominal muscles, if you ignore the back, shoulders, buttocks and legs muscle groups training, it is easy to get into a bottleneck, the body development will also become very strange, the proportion will not look good.
When carrying out fitness, we should focus on the balanced development of the body, especially the development of the body's large muscle groups. When you work out the big muscle groups, the small muscle groups of the body will also follow the development, which will help to improve the efficiency of muscle building.
Legs are the largest muscle group in the body, which can lead to the development of calves, hips and abdominal muscles, and the back muscles are the second largest muscle group in the body, which can lead to the development of shoulders and core muscles, we have to keep 1-2 times a week legs and back training, so that we can practice a better body line.
3, do not over-training
Fitness training, we have to rationalize the fitness time, develop a scientific fitness program, rather than blindly blind training. Some people think that the more diligent fitness, the better the fitness effect, so every time you go to the gym will be practicing for a few hours, and such fitness behavior is not desirable.
The average person works out for more than 2 hours, attention will slowly decline, strength will begin to lose, prone to fitness accidents, this time the efficiency of fitness will also be greatly reduced.
Scientific fitness length should be within 1-2 hours can be done to achieve efficient exercise, other time to give the body enough rest to repair time, the next day to have the energy to carry out the second round of training.
4, be sure to manage the diet
Only fitness does not manage the diet of people, fitness effect will be worse. People who insist on fitness catering diet, adhere to a healthy diet, science with ingredients, body metamorphosis will be faster.
Fat loss people need to control calorie intake, control carbohydrate and fat intake, away from a variety of over-processed food, in order to avoid the accumulation of fat, to improve the effect of fat burning.
And the muscle-building crowd needs to increase the calorie intake, strengthen the protein intake, and eat more meals to improve food utilization, so that the body can absorb enough nutrients to develop a strong body.