Don't exercise on an empty stomach, pay attention to your diet.
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① Not exercising on an empty stomach is easy to cause hypoglycemia, but it will affect the fitness effect. Don't do strenuous exercise immediately after eating, it's easy to get indigestion. Doing fitness exercises requires rest 1 hour.
2 People who gain muscle should pay attention to dietary supplements and add meals half an hour after fitness. For example, supplementing protein and carbohydrates can promote muscle repair and avoid fat accumulation. Those who reduce fat should control their diet, eat less at dinner and don't eat for 4 hours before going to bed, which can improve the efficiency of burning fat.
Stick to it and warm up.
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You should learn to persist in fitness, not just for three minutes. Don't insist on fitness for more than 3 months, and don't say that fitness has no effect. Stick to it less than 3 times a week, and don't say that you are working out. Fitness is a fair thing. The longer you persist, the more benefits you will reap.
(4) Don't neglect the warm-up session. Warm up before fitness, fully exercise joints, improve joint flexibility, jog 10 minutes or jump for 5 minutes, raise your body temperature, let you enter the exercise state faster, and improve the fitness effect.
Select the appropriate load and arrange the time reasonably.
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⑤ Choose the load that suits you. Everyone's load level is different. Beginners should not be blindly confident or compare with others when carrying out weight-bearing training. Fitness should first master the action standard and be familiar with the action track, and then gradually improve the load level, which can reduce the risk of muscle strain and avoid the occurrence of fitness accidents.
⑥ Reasonable arrangement of fitness training. Generally, strength training should be carried out before aerobic exercise, and each fitness time should not be less than half an hour, otherwise it is difficult to achieve the purpose of exercise. Do not exercise for more than 2 hours at a time, otherwise your attention will be reduced, the training effect will be reduced, and fitness accidents will easily occur, and fitness will become harmful.
Focus on joint movements and learn the training of different muscle groups.
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⑦ The principle that compound action takes precedence over isolated action. Strength training is mainly based on compound movements, such as: pull-ups, rowing, hard pulling and other movements are preferred in back training, and bench presses and push-ups can be preferred in chest training. These exercises can promote the development of multiple muscle groups, thus improving the muscle gain effect.
8 muscle training should learn to train in different muscle groups, and don't exercise the same muscle group or the whole body every day. Muscle growth is not during training, but during rest. You can carry out two-differentiation, three-differentiation or four-differentiation training according to your own training frequency, give enough stimulation to the target muscle group, arrange reasonable rest time and improve muscle gain efficiency.
Drink plenty of water and change exercise regularly.
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Pet-name ruby must drink more water. During fitness training, the body will sweat more than usual, and the metabolic level will be more vigorous. We need to add more water to maintain the body's metabolic level, which will help to gain muscle and lose fat. The amount of drinking water per day needs to reach about 2L, which is supplemented in multiple time periods, and the effect is the best.
Participating in aerobic exercise should be diversified, not just running training. The body is a very intelligent system. When you do the same training every day, your body will gradually fall into the comfort zone and lose weight will also fall into the bottleneck period. Therefore, we need to change the exercise regularly and even improve the intensity of exercise, such as trying different types of training such as skipping, aerobics and ball games, so that you can continue to burn fat and get a stronger body.