The principle of scientific fitness, in daily life, many people will exercise through fitness, but some people don't know how to be scientific and what principles to have when exercising. Let's share some articles about the principles of scientific fitness.
Principles of scientific fitness 1
Scientific fitness principle
1, concentrated
Whether during exercise or in daily life, concentration is very important. Some bodybuilders don't concentrate at all during exercise, and their thoughts fly. If you exercise in this situation, there is no way to exercise your muscles, and it is easy to practice your muscles wrong.
2. Diet should be scientific and reasonable.
Fitness must be matched with diet to have corresponding effects. Just after exercise is the "no-eating period", and eating is the most taboo.
Because half an hour after exercise is the best time for the body to absorb energy, eating at this time will definitely absorb energy and gain weight, so your exercise just now is tantamount to practicing in vain.
3, persevere, don't be lazy.
Persistence is the key to fitness. As long as you are not lazy, you will surely blossom and bear fruit. If you are a frequent gym goer, spend an hour and a half to two hours at a time, three to four times a week; It would be great if you practice at home for half an hour to an hour every day.
Step 4 stay calm
When many people do exercise, they have a lot of expressions because they want to suck milk as hard as possible, which affects the muscles of a face and then regenerates wrinkles. Fitness people must be calm, try to keep a "deadpan" when doing exercise, and focus on the body muscles to be exercised, so that your face can avoid the fate of accelerating aging.
5, the rhythm of breathing
This is the most important part of exercise. Usually you will hear two schools of thought, one is to exhale when you are near your heart, and the other is to inhale when you leave your heart. In fact, any kind of breathing is ok, as long as you feel comfortable!
6. Don't just do one kind of exercise.
Muscles sometimes get tired. If you let it do the same action all the time, or bear the same weight for a long time, it will feel tired and slow, then your efforts will be in vain.
So you should change exercise every two or three months to increase or decrease the weight of the load. This will continue to strengthen muscles and lines.
7. Don't compare.
If you have more than you can chew, you can't bear more weight. You have to add another half kilo, or you'll be exhausted. You have to do it more often. Sports injuries caused by hard support often have disastrous consequences. Everything depends on how much and how many times you feel comfortable. Still an old saying goes, the amount of fitness is not much, but perseverance.
8. Ensure muscle rest.
The most important thing in fitness is to exercise the muscles in the same part. Be sure to rest your muscles for 48 hours before you can practice. Because muscles without rest will not grow beautifully, and constant practice will only drag them down quickly and make them stand upright.
Therefore, we must arrange a good schedule, such as practicing chest and abdominal muscles today, triceps and biceps tomorrow, deltoid and gluteus the day after tomorrow, and then practicing chest muscles circularly.
9. Find an imaginary enemy
This is an art, people must have a living imaginary enemy to inspire them, in order to have the motivation to make progress and a sense of accomplishment. But don't set your goals too high, or you will live in constant frustration. Wait until the imaginary enemy is defeated in the first stage, and then find the next more difficult target.
10, find a partner to exercise with.
Men who are interested in exercising strong physique, please recognize one thing. Fitness is boring. Why many people give up halfway is because they can't stand loneliness and boredom, so it's best to find a good friend to practice together, encourage each other, or match an activity they like very much, so as to resist the boring offensive.
When you exercise at home, you can play video games or listen to music at the same time. The way to do this is to spend 5- 10 minutes with your heart, practice one round of movements, and then play video games with the remaining 2-3 minutes. Distraction during rest and doing what you like can make fitness more effective.
Principles of scientific fitness II
Dietary principles of scientific fitness
First, coordinate the time of eating and fitness.
In order to ensure muscle growth without increasing body fat, you must pay attention to two meals: breakfast and meals after training. These are the two most important meals in a day, which determines whether you can gain muscle successfully or pass by. Through it, you can eat more carbohydrates, protein and a little fat.
Through a rich breakfast, our body will release anabolic hormones to promote muscle growth, but also inhibit the secretion of catabolic hormones. It is also of great significance to add meals after training. The muscles after training are like vacuum cleaners, which will absorb all nutrients as much as possible, promote muscle growth and prevent the body from storing fat.
Second, replenish carbohydrates to the body before training.
The researchers found that it is very important to replenish carbohydrates to the body before training. These nutrients will be directly used as energy materials to preserve your muscle energy reserves, and they will promote the body's anabolic process faster and more effectively after exercise. Within 30 minutes before exercise, you need to supplement 40 grams of carbohydrates, and you can choose some sports drinks.
Third, eat less and eat more, and eat regularly.
I suggest bodybuilders eat five to eight meals a day. Every meal can be just a protein drink, a piece of whole wheat bread or a small glass of spaghetti with chicken breast. Remember: Eating less and eating more regularly can promote the synthesis of protein and prevent the secretion of lipogenic hormones.
Fourth, supplement amino acids in time.
Taking branched-chain amino acids before and after training will protect muscles from decomposition, tearing and stimulation, and indirectly promote muscle growth. Leucine is the most important branched-chain amino acid. It can not only promote the secretion of insulin, the catalyst of muscle growth, but also directly act on muscle cells to promote muscle growth. It is suggested that you take 5- 10g branched-chain amino acid compound supplement before and after training, or take 5-8g leucine directly.