Fitness has become an indispensable part of many people's lives. We may not have much understanding of fitness. We think that as long as fitness is good, in fact, this view is wrong. We should have a correct understanding of fitness. Let's take a look at it together!
Fitness is not the stronger the better, now it is "light sports" does not need sweating, correct fitness needs to master.
Many people dream of having a beautiful muscle. So, when I have time, I will go to the gym to practice hard, but the effect is not obvious. In fact, it is not difficult to train a muscle. In addition to persisting in training, perseverance, there are still a lot of fitness skills to master, beginners should pay attention to be sure to practice under the guidance of professional coaches to avoid muscle strain.
How to exercise properly
Exercise time is best fixed
Each exercise is arranged at the same time as much as possible, so that you can develop good exercise habits and help to form a conditional reflex in your internal organs. One hour after a meal and one hour before going to bed can't exercise, otherwise it will affect digestion and sleep. The best time for physical strength is usually between 15:00 and 20:00, which can be considered as the main exercise time.
Suitable for exercise time
For beginners and peacetime, the labor is more than three times a week, 1-1.5 hours each time, but each exercise should include muscle groups in various parts of the muscle. If you insist on exercising every day, you can divide the muscle group into two parts and practice the next day to ensure that the muscles can recover effectively. Such as: practice shoulder, abdomen, chest today, practice the back, arms, legs and other parts tomorrow.
The load should be based on your physical strength.
Generally speaking, the number of times the developed muscle mass is effective is 8 times to 12 times, and at least not less than 8 times. This amount should be exhausted. Therefore, the load should be 70%-80% of the maximum strength of the individual. The most effective number of times to use this load is to use a large load, no more than 5 times. The most effective number of times to develop endurance and reduce fat is to do 20 times with a small load, and the waist and belly fat are reduced or even to be done.
Practice several groups for each action
Each exercise requires several sets of exercises so that the stimulated muscles can enter the state and the muscle volume can be increased. Generally, the number of large muscle groups can be increased, and the number of small muscle groups can be less. Each movement of beginners is appropriate in three groups, not less than two groups. After a certain foundation, it is added to three to five groups according to the strength of the growth.
Do not take too long breaks
The rest time between each practice group should not be too long, usually between 40 seconds and 50 seconds. Do not take more than 15 minutes for heavy load and high intensity exercise. Excessive rest time will affect the exercise effect.
Master the correct breathing method
The correct breathing method can help you to concentrate your mind, make the movements coordinated and rhythm, and lift more weight during exercise. General movements and small weight trials are all exerted by force, muscle inhalation, and exhalation when relaxing.
When lifting a large weight or the last few trials, first exhale deeply, then hold the gas in the case of lifting, then take a deep breath. Exercise with your mouth to breathe, do stretching exercises before exercise to prevent muscle ligament strain, relax exercise after training, help eliminate muscle tension and restore fatigue.
Don't sweat too much in fitness, "light sports"
1. Exercise way
Engaged in "light sports" without any restrictions, can be group activities, can also be a separate activity, can quietly activities, can also be active in music accompaniment, walking, jogging, ballroom dancing, mass aerobics, twisting Yangko, practicing Qigong, etc. Wait. No matter what kind of exercise, everything is chosen by yourself.
2. Low technical requirements
“Light Sports†does not have high technical and regulatory requirements. Even those who have no sports foundation can enter the role as soon as they have a fitness desire. Don't be shy about ignorance in sports, don't be shy about low energy in sports, don't worry about the jokes of the experts, just move as you wish.
3. Small economic burden
Physical exercise requires venues and equipment, and requires a certain amount of money, such as swimming pools, ski resorts, gyms, etc. For the ordinary people, for the sake of economic reasons, physical exercise cannot be maintained frequently. If you are engaged in "light sports", you don't have to worry about the economic burden. You can do it in the park, on the road, in the square or at home. You can do more with less and do more with less.
4. Time requirements are loose
“High efficiency and fast pace†is a major feature of modern people's life and work, so it has become a burden to spend too much time on physical exercise. Some sports, it is impossible to carry out the whole period of time, people want to exercise, and they have no time.
"Light Sports" is much more relaxed in terms of time requirements. It can be used in the intermittent time of work. It can be used in the scattered time after the meal. It can be carried out in the morning and evening. The schedule can be long or short, and it is completely dependent on people's physical strength. It depends on the specific circumstances of busyness and leisure.
5. Physical exercise is easy
It is precisely because of the above-mentioned factors that people can engage in "light sports" activities with almost no burden. In this process, you don't have to be shy about the clumsiness of the action, you don't have to worry about the cost of exercising, you don't have to worry about taking too much time, and you don't have to be frustrated to get some sports standards.
The exerciser forgets the troubles and eliminates all unhealthy emotional influences, so that the activity process is not only the process of fitness, but also the process of purifying the soul. The process of euphoria is the process of eliminating mental stress.
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