Let's start with pull-ups. The horizontal bar is the first fitness equipment to contact. The reason for contact is because I heard that pull-ups are one of the contents of physical education exams, and I couldn't pull out any of them at that time. What should I do? Every night is evening self-study and practice after class.
I don't remember how the first pull-up was pulled up, but I have developed the habit of pull-up training since then. When you graduate from high school, a group can pull fifteen or six. After doing strength training seriously in universities, every pull-up test is 100%.
For more than 30 years, I remember that I can pull a few hundred times when I am in good shape, but most people won't believe me unless you see it with your own eyes. Now, pull-ups are still my regular training content, but the first group will warm up thirty or fifty times, and then practice spacewalking or one-arm pull-ups
The truth of the topic of pull-ups is that fitness is about persistence. As long as you persist, it will be effective. As for the inverted triangle figure, you will naturally have it.
The second point is that fitness should be scientific. When I started strength training, my fitness knowledge was not systematic. Although the coach at that time was a professor of physical education, he could not tell me some specific fitness knowledge. In fact, most of the strength trainers of that era were groping for training.
"Novices practice chest, veterans practice back, and experts practice legs." This sentence is really an experience. The process of muscle building is a process from large muscle group to small muscle group, and then to "elaborate", but many people will inevitably make some common-sense mistakes, including some habitual part training.
Scientific fitness should be trained with scientific fitness knowledge according to one's physical condition, that is, reducing fat and increasing muscle. Strength training and muscle training should be carried out in a comprehensive way, using different methods, not according to personal preferences or habits.
Finally, fitness is a way of life. If you want to build muscles or shape a beautiful figure, you must love fitness, and then you will voluntarily pay time, energy and sweat. Self-discipline, more from the love of fitness and hard to give up.
This article was published by "Sea World" on July 9, 20 19.
I thought that doing dozens of push-ups before going to bed every night would make the chest muscles great, and my fitness knowledge was almost blank. I have been working out for a long time, and I know that chest, buttocks, legs and back should be trained separately. It turns out that you can practice well by practicing three points and eating seven points
The original intention of my fitness is to lose weight. At that time, I felt fat, in poor shape and in poor mental state. Anyway, I still felt inferior. Now I have been exercising for a long time, and I am in good shape, tall and straight, and I feel particularly energetic every day. Most importantly, people are confident from the heart.
Fitness has become a part of my life. I want to keep exercising and look forward to making myself better!
Glad to answer your question!
What do you already know?
1. You'll know after a long workout. Don't think that fitness is a powerful thing. Like other hobbies, just like some people like fishing, writing calligraphy and watching football games. Fitness is your own business, enjoy the lonely time during exercise, muscle aches after exercise, and your body becomes healthier.
2. You'll know after a long workout. Don't trust those friends who ask you to teach him to customize his fitness plan. He's just talking. Your customized plan usually won't be implemented.
3. You'll know after a long workout. Fitness Xiaobai, don't apply for a long-term card just because the gym annual card or a few-year card is cheap. You'd better get a monthly card first and see if you can stick to it. At present, most people who apply for the annual fitness card may go to the gym three times a year, which will not exceed 10.
You'll know after a long time of fitness, which really makes you young. When you are 40, people will think you are only 30!
5. You'll know after a long workout. You can't be Schwarzenegger just by practicing. You work hard, but your figure is better than the average person, and you can't reach the level of any fitness god. Girls can't grow a lot of muscles. At most, their hips are tilted and there is a vest line.
6. Exercise for a long time. You don't have to eat boiled water every day like a professional athlete, without oil or salt. On the contrary, you will enjoy life more, and enjoy food only with restraint.
7. Exercise for a long time. You don't need to find the angle when taking pictures, and you don't need to care about the lighting effect. It seems that no matter how you take pictures, it looks good.
What I learned after a long exercise:
1. When I saw Arnold at the beginning of fitness, Ronnie thought he was exaggerating. He doesn't want to practice like that, but he can practice like Eddie Peng Yuyan Yuyan. With the increase of fitness time, I find that even if you work hard, it is difficult to become a muscle master, so practice crazily and don't worry about becoming a muscle master, because you will never practice.
2. At first, I always thought that the muscles trained by fitness were all dead muscles and inflexible, so it was impossible to be as flexible as practicing Sanda. Later, I watched some videos and found that muscular men can be very flexible.
I've always heard that muscular men can't beat Sanda, and it's useless to practice such big muscles. It sounded very reasonable at first, but later I learned that there are specialties in the art, and they are not born. If you judge others, there is something wrong. I just want to build my muscles and make my body feel beautiful, and people who practice Sanda are just fighting their opponents for self-defense, so there is nothing comparable.
When I first came into contact with fitness, I always thought that eating supplements such as protein powder was bad for my health, but later I found that protein powder is a very convenient supplement for people who exercise. Can let you eat a small amount to supplement more protein, so don't have resistance to supplements.
At first, I always thought that it would be enough to practice more abdominal muscles. Later, I found that our abdominal muscles can only be revealed when our body fat is low, so what we have to do is to reduce body fat as much as possible, and we don't need to practice abdominal muscles often.
6. When I first started fitness, I always thought that as long as I exercised more, I would definitely gain muscle. I don't know if I can gain muscle by taking relative nutrition in our exercise, otherwise it may not work.
7. At first, I always said that I would have a good figure if I went to the gym. Later, I found out that a good figure was also exercised in the gym. Some people have changed a lot in half a year, while others have remained basically the same. So the gym is just a better place to exercise, which is what I should do in my later exercise.
These are all I can think of.
After three years of fitness, I have accumulated a little mental health. After a certain period of fitness, I can make rapid progress without taking two cycles off. The most important thing for amateurs is a reasonable amount and frequency of training in order to make progress. Let's talk about the facial muscles (chest). Don't listen to the veteran saying that chest training is a priority. Beginners should focus on flat bench press and parallel bars, because these two movements can best lay a good foundation for chest muscles. Don't try your chest before pushing your weight. Don't squat with a little weight, you can gain muscle and lose fat. It is very useful for moderately healthy friends to watch Wade's training method, especially the exhaustion training method in advance, which not only saves warm-up time, but also protects joints. Don't always train with traditional plans, prepare more models for yourself instead of making many fitness plans. Only by changing training routines and model exams can we make progress.
Talk about the change of one's constitution
I have been working out for almost nine years. I was competitive when I first came into contact with fitness, because I was usually better than others and always thought I was the best. Later, I gradually realized that there are people outside, and fitness makes people modest and eager to learn.
Another point is why I have been working out for so long. I remember that after the TV series legend of bruce lee was broadcast, I fell madly in love with Bruce Lee and encouraged myself to be as strong as him.
Fitness is boring for ordinary people, but when you like fitness, you will enjoy the process. In this process, you will learn to motivate yourself, entertain yourself and enjoy what a person has experienced in the process of fitness. You have learned to enjoy your time alone.
After a long time of fitness, you may not be able to practice your ideal body shape, but you are getting closer and closer to your ideal body shape. Fitness can change a person's temperament, including manners, walking pace and body shape, which will bring about the improvement of the whole person's temperament. Just like soldiers are different from ordinary people, long-term adherence to fitness will definitely improve your temperament, and you will be more youthful and energetic than your peers. Fitness people can be younger than ordinary peers, which is a progress from quantitative change to qualitative change.
You will be stronger in the face of difficulties, because the process of fitness is a process of honing your body and will. You have to cope with the boring process of fitness, not to mention the difficulties in life, and your heart will be stronger.
In short, fitness not only brings us physical changes, but also brings us psychological growth and strength.
Fitness is not long, but it is not short! After more than three years, the body shape change is becoming more and more obvious! what can I say? Just strong! However, the body fat rate did not decrease, and gradually found that the problem appeared in drinking, and alcohol did inhibit muscle gain. Very drunk (actually drunk! ) I met a coach by chance and practiced together for a while. He suggested that I try to give up drinking for six months. Sure enough, I haven't been there for three months, and my body fat accumulation has obviously improved. I am not an extreme person, but after practicing for a long time, I still want others to see the traces of fitness! So make up your mind and control your desires! Reduce the amount and frequency of drinking! Feel the drawing effect! Cheer for me! ! ! !
Everyone's original intention to step into the gym is different, and the things they pursue are different. But after a long time of fitness, you will find that many things are completely different from what you thought at first:
Fitness is a good thing, as long as you stick to it, it will bring you many benefits. However, life is not only about fitness, but also the relationship between work life and fitness, so that fitness becomes a pleasant hobby.
The shady things you need to know in the gym
China's current fitness industry is really a mess. The boss has set up many good coaches and member routines to make quick money! It must be indispensable, and it can't be said to be shady. After all, all walks of life have good and bad problems. Next, let's take a look at some routine guides about the fitness industry, hoping to give you a reference.
Source: soogif General.
Routine 1: shocking pre-sale publicity
Hello, handsome boy, the newly opened gym paid 100 to 1000 in advance, and only 499 people were recruited.
The advance payment 100 is 1000, and only 499 people are recruited.
Now there are only a dozen places left
This is the best activity in our gym.
After this village, there is no such shop ~
Hal said: At present, most traditional gyms in China are engaged in the pre-sale system, but the publicity price is not much cheaper. The founding members are just a small routine. Even if it is full, it will say that there are still a few places. Which business does not make money? And its purpose is nothing more than to quickly withdraw funds. And some unscrupulous merchants choose to take money to run away when they see that the pre-sale performance is not good, which really makes them laugh and cry.
Suggestion: Try to find some gyms that have been formed for some time or brand gyms with good reputation. After all, what you actually see will be more reassuring.
Routine 2: Training institutions blooming everywhere
Laimoumou fitness training institution
It is no longer a dream to earn more than ten thousand yuan a month.
Hal said: With the development of the fitness industry, more and more fitness training institutions are blooming everywhere. The training time is as long as 3 months and as short as 7 days, and various certificates are flying all over the sky. Coach Xiaobai, who just entered the gym, should not be whimsical and think that you can earn more than 10,000 yuan a month at will. In fact, you may still have a basic salary of 1-2K, and you are still thinking about how to develop private education members.
Suggestion: Take every step down-to-earth and don't aim too high. You also need to develop your self-study ability, constantly learn and learn knowledge in related fields, shape your image, and accumulate teaching experience and social skills.
Routine 3: Personal Anthropometry from East to West
Coach XXX said
Your body fat is too high. Do you have hyperlipidemia, hypertension and hyperglycemia?
I will make a plan for you, so please come with me.
Hal said: When fitness white walks into the gym for the first time, there will usually be a corresponding coach to evaluate you, which is what we often call a physical examination, but the physical examination inbody is not standard and has a great error. The main purpose of physical examination is to facilitate the coach to talk about a personal education of fitness white.
Suggestion: If you don't want to ask a private teacher, please refuse directly and don't say something indirect, otherwise the private teacher will continue to pursue you with corresponding words.
Routine 4: Frequent Flyer Publicity
The new gym.
Understand swimming and fitness
Hal said: Some gym propagandists often distribute leaflets within 3 kilometers of the gym. I believe many people know a sentence: XX beauty /XX handsome boy swimming fitness. Once the phone is registered, the next day is a life-threatening link.
Suggestion: Don't register if you are not interested, don't register, don't register! ! !
Routine 5: Exaggerate website development
This action of yours is too strange.
You have a bad hunchback.
Your spine is a little crooked.
If you keep practicing like this, you will be ruined.
Hal said: Some fitness instructors will exaggerate some junior whites about the development of gym venues. For example, if they dislocate in some movements, they will exaggerate the facts to scare you and make you feel that you are all in trouble and terminally ill. Without asking him to teach privately, he died soon.
Suggestion: If the action is wrong, you can find or consult other reliable coaches online. I want to ask a private teacher, but I can't see what a good coach is, just look at my figure.
Routine 6: Change the price of fitness
A gym card for one year is only 1999, which is too expensive.
You only need 2499 to get a two-year card.
Look how cheap it is.
Hal said: In some gyms, when talking about the price of members, the sales staff will give a price list, but in fact, this table is often not the actual price. The rules for handling cards are: try to recommend cards for 2-3 years or longer and then give discounts to members. In order to make members spend more, the sales staff's commission will be higher. After all, the gym is betting that you can make money by coming less or not. Of course, the main profit income comes from private education.
Suggestion: If the economic conditions are not sufficient, you can buy other members' transfer cards online, which will be much cheaper.
Routine 7: High-end atmospheric fitness gifts
Gym weekend discount
Buy 50 private lessons and send them 10 lessons.
Send all kinds of thousand yuan gift packages when you do the card.
Hal said: Many people will give you gifts that claim to be worth hundreds of dollars when they apply for a card, such as sports bags and water cups. In fact, the actual purchase price is very cheap, so you must not care about these gifts. The most worthwhile thing is some free card transfer and card stop. When you can't exercise for some reason, these things are much more important than sports bags and water cups.
Suggestion: Before paying the money, you must clearly write additional terms with the relevant personnel and try to avoid verbal agreement.
The state has formulated a new policy:
1. When the virtual service fee for private education courses is traded, half of the funds are put in the hands of the state.
2. Members who request a refund after class must get a full refund, otherwise the boss will be blacklisted for dishonesty, and will be restricted or prohibited in government procurement, bidding, administrative examination and approval, government support, financing credit, market access, qualification identification, etc.
3. In the future, the gym will sell cards for up to one year to prevent the boss from running away in advance.
The above policies are expected to be implemented in 19 and 12. The experiment will be carried out in Shanghai first, and if the effect is good, it will be promoted nationwide.
Fitness can really improve health!
To tell the truth, my fitness is always intermittent. At first, my blood pressure was high and I was scared. Start learning online dance fitness and stop taking drugs for one month. Blood pressure is normal, and I lost 8 pounds.
The process of fitness is also the process of rebuilding self-discipline, completely improving our lives and correcting our lives. Because the metabolism of the body is not based on our will, we should cater to it!
Fitness is not complicated, don't be intimidated by fitness. Some exercises we did when we were children can be picked up and done again. We can understand what we can do when we are young. We middle-aged and elderly people are dying, but we can really recover after a period of exercise.
Through a period of fitness training, I have more clearly defined the weak links of my body, which can be strengthened in a targeted manner. However, sometimes it is very difficult to do these actions. At this time, I can do half and half, but to achieve the training effect, the effect is something I can feel. Starting with simplicity, progress is actually very fast.
Look at this push-up It's simple.
In the process of fitness, we should use our brains and think rationally to truly understand and understand fitness movements. To tell the truth, when I first started practicing this movement, I just imitated it. I'm curious why a simple movement fascinates so many people who like fitness. So I cooperated. At first, I felt very comfortable. My hands can't reach the ground. Slowly, my hands can touch the ground, and my knees can be easily straightened up, but I still don't get the point. With the gradual deepening of the future, I fully understand. It should be hip power. Of course, we will get twice the result with half the effort in the future. It won't be long before you feel a lot of benefits embodied in you. Therefore, it is very important to master the power point and improve our training effect.
Really, our bodies are fair, honest and upright. As long as you keep exercising, he will give you a satisfactory result. The hard work and sweat will never be in vain, even if sometimes I feel stagnant, as long as I keep working hard, it won't be long before the sudden effect comes.
Fitness can't replace the best health care products and medicines. Some protein powder, slimming products, health food, etc. It is true that you can get twice the result with half the effort, but fitness is the foundation, and you can't give up fitness just because you feel really good after using these products.
I only know that health is priceless, and fitness and health are very important to the human body. But I really don't feel the physical benefits brought by fitness. After a period of fitness exercise, I really feel the convenience of being a middle-aged and elderly person, and even the feeling of squatting in the toilet on the kang is neat. I have no difficulty bending over, but I am relaxed. There is really a feeling of rejuvenation, and fitness can help us rejuvenate.
There is also the action of push-ups, which really helps to restore some minor symptoms of the shoulder and neck and accelerate the blood circulation of the shoulder and neck. No matter how good the drug is, when the metabolic rate of the body is low, the drug can not be fully absorbed and utilized, and it will not have a good curative effect.
In fact, push-ups are also needed for waist strength, not only for arm strength, shoulder and chest training, but also for waist and abdomen.
Especially through the recent study of fitness courses, combined with fitness practice, I found that my habitual diet structure really has great deviation.
Now the habit of doing less exercise has become a reality, and the problem of food and clothing for most of us has been solved. But now we are used to a high-energy and low-protein diet. It's a little inappropriate for our middle-aged and elderly friends now. The unbalanced nutrition made me adjust my diet again. Diet diversification, middle-aged and elderly people can not be less protein, reduce high-energy diet, such as rice, noodles.
Because I want to make my body more flexible and comfortable, I want to improve my quality of life a little bit, so that I can get Alzheimer's disease more slowly. Ha ha!