Tips for becoming a fitness expert. In daily life, many people will exercise, because fitness has many benefits to people's health, but to become a fitness expert, you still need to pay attention to certain skills and methods. Here are some tips for becoming a fitness expert. Let's have a look.
Suggestions for becoming a fitness expert 1 Suggestions for becoming a fitness expert
Leg-sitting flexion and extension training
Increasing the intensity of strength training to increase the effect of self-exercise has always been an important information that everyone wants to know. Now I'll tell you some methods.
1, built-in stretching training. This action is to stretch the handle on the gantry with both hands.
2, no interval sitting leg flexion and extension training. Do sit-leg flexion and extension training continuously until it is finished.
3, prone leg flexion and extension training. Mainly training hamstring muscles at the back of calf.
Some fitness tips from fitness experts you don't know.
Hold your head up, hold your chest, and hold your hands tightly.
Fitness is more than simply doing some training exercises. When doing the combination of these training movements, we also need to think about what kind of weight is the most suitable. What skills can make the training more effective?
1, Hold your head high and hold your chest high: No matter what training you do, our preparation posture must be hold your head high and hold your chest high.
2. The ankles should be expanded outward as far as possible: this way, the stress points of the muscles are consistent and it is not easy to get hurt.
3, chest muscles should be tightened at any time: we can maximize the use of back output, making the body coordination more stable.
4. Always hold hands: This way is more efficient in strength training.
Tips to help novices adapt to strength training as soon as possible
1, cycle: The simplest cycle of novice training plan is to stop staring at 3-5 groups for x5 times.
2. Increase the amount at the bottleneck: When your training level reaches a bottleneck, don't reduce your training amount. It can reduce the intensity of a single training, prolong the training time, and achieve the effect of increasing and adapting to the training intensity.
The secret of becoming a fitness expert 2 fitness rules of fitness experts
1, focus on the first
Concentration is so important. When many people exercise, they don't focus on the muscles they want to exercise or the actions they should do, but they use their strength in the wrong places and practice the wrong muscles. For example, if you want to practice your chest muscles, you will be distracted and practice your triceps. In the end, you will become a Popeye pie with a small chest and too big arms, which looks very funny. Only by paying attention can we make correct movements and avoid sports injuries caused by wrong posture. Fitness is really not cost-effective.
2. Dietary discipline
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 absorption time for the body. Sometimes when you eat at this time, you will eat some fatty things, and the calories you just ingested will be supplemented at once.
The older you get, the weaker your body's metabolic function and the easier it is to accumulate fat. If you are not careful, you will have an extra swimming ring. However, men, like Carroll, find it troublesome and trivial to calculate calories. In fact, the best and most effective way to calculate iron is to "halve all". No matter what you used to eat, you don't have to eat anything special now, just halve the previous amount. Like I used to have a sandwich and a large cup of milk tea for breakfast, now I have half a sandwich and a medium cup of milk tea; Eat half a box for lunch, afternoon tea and dinner, and then halve it.
For example, I like to eat fried food, because people always have greedy mouths, so I recommend a set of countermeasures. As long as I eat fried food or a big meal, I will immediately make up the cold "dragon fruit" and let my body clean up.
3. perseverance
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.
4. Calm down
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 compare.
No matter the load-bearing ability or the number of movements, you can't hold on. Many people exercise like they are possessed. Always want to do more and become immortal quickly, which is quite dangerous. 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.
7. Set up 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. This goal is most suitable for people around you, people who feel that they are in good shape and will not be too difficult to achieve, objects that can be seen directly every day, such as the sunny and fit little brother in the office, or the line prince in the circle of friends. Don't aim too high and regard Schwarzenegger as an imaginary enemy, then 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.
8. It's time for Mr. Muscle to change his taste.
Muscles get tired when they are inertial. If you let it do the same action or bear the same weight for a long time, it will be tired and slow, and 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.
9. Mr. Muscle should take a break, too.
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.