Sit-ups are not strength movements of abdominal muscles. This concept has been fired too hot. First of all, I admit that sit-ups stimulate the upper abdomen at the beginning of the action. However, once your waist leaves the ground, sit-ups become upper body rotation with hips as the axis. In this exercise, abdominal muscles do not participate in work, but mainly participate in iliopsoas muscles, so sit-ups are not simple exercises for abdominal muscles. The correct action to practice abdominal muscles is to roll the abdomen.
2. Can reduce fat locally
No action can reduce local fat, and the burning of fat is systemic. Those skinny legs, skinny arms and skinny bellies are just gimmicks. You can make these parts more compact through fitness. Fat metabolism is systemic.
3. Doing squats has no effect on the strength development of the upper body.
Many people don't attach importance to leg exercises in the gym. One reason is that leg exercises are too painful, and the other reason is that everyone advocates a burly upper body. And ignore the lower body. However, what I want to say here is that among all movements, squatting is the most helpful action for testosterone secretion. What can testosterone do? One is to promote muscle synthesis, and the other is to strengthen sexual function.
Fat burns 20 minutes after aerobic exercise.
The mistake of this sentence is that no energy supply system will suddenly supply you with energy at a certain stage. In fact, as long as you are active, all three systems are supplying you with energy, but the ratio is different. The term "20 minutes" means that after 20 minutes, the energy supply of fat has been greatly improved compared with before, that is to say, the body has changed from a state in which sugar metabolism is the main energy supply system to fat metabolism.
5. confuse weight loss with fat loss.
In my opinion, I haven't lost weight. I think that although the public likes the word weight loss very much, I still think it is necessary to give professional guidance. In my concept, there are only weight loss and fat loss. The former is to lose weight in the public sense, and the latter is to lose weight that everyone expects.
6. It is considered that the nape of the neck is an exercise of the posterior bundle of deltoid muscle.
Push, as long as you sit, no matter how you change, it's all deltoid exercise. Just because the back of the neck will bring more hindquarters than the front of the neck does not mean that this is hindquarters movement. Moreover, all people who like to do the nape of the neck will notice that the nape of the neck is very involved in the shoulder joint, because the nape of the neck is an action that goes against your normal human movement. There is a danger of injury.
7. I feel that as long as I practice, it doesn't matter whether I eat or not.
I have also met people who think they don't eat anything and then practice very hard. They think it doesn't matter whether they eat or not. In fact, such people must have supplemented enough protein in their daily diet, otherwise they will not grow up. I have always said that exercise will not grow muscles, but will only destroy them. What really matters is the quality of your diet after exercise.
L-carnitine is the holy medicine to lose weight.
L-carnitine, this is really an embarrassing thing. Many people find it useful. Many people think others say it is useful, so they buy their own food. Why? Let's first look at what carnitine is. This is a very important tool in body fat metabolism. Can promote fat decomposition, the role is to send fatty acids into mitochondria. Without it, no matter how you exercise, you can't consume fat.
9. Ignore stretching after exercise
Stretch! Few people stretch after exercise, and maybe everyone thinks it has little effect. But about stretching, there are many benefits.
First, after you train, your muscle fibers are bombarded by you, and the arrangement order inside is chaotic, but if they want to be long, they must grow to the original order. At this time, if you stretch, you will stretch those messy muscle fibers in the direction of stretching. This is his way of promoting recovery.
Second, I have always thought that muscles are springs. The displacement difference between the state where you are not exerting force and the state where you are exerting force feels your muscle strength. Generally speaking, the less stiff the muscles are in a relaxed state, the better the muscle quality. This is also a stretch that can be changed.