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Don't want to work out? We must learn some correct training methods, rather than relying on their own cognition and blind practice, otherwise the fitness efficiency will be low, fitness will easily become injurious, not conducive to physical health, and it is impossible to practice satisfactory body lines.
Fitness crowd, stop practicing! Follow these 4 tips to make your exercise more scientific and efficient!
1. Blindly carry out large weight training
Many fitness novices go to the gym for the first time, do not master the scientific fitness process, to the equipment area, blindly carry out large weight training, think that the greater the weight, the better the fitness results achieved.
However, such behavior often backfires and runs counter to it. Big weight training is not suitable for novices, novices' physical fitness is relatively poor, muscle strength is weak, blind weight training will only strain muscles, resulting in fitness injuries.
When a novice is exercising, we should start from a low weight level, master the correct standard of the action, familiarize ourselves with the action trajectory and then gradually increase the weight, so that we can practice excellent body lines and achieve safe and efficient exercise.
2. The fitness content remains unchanged for a long time
Many fitness practitioners will customize a fitness plan, will be the same to implement, in the early stage of fitness you will get good results, but after 2-3 months, you will find that the fitness gradually fell into a bottleneck period, can not achieve better success. This is because the body gradually adapts to the fitness program, and after the physical endurance and muscle strength are improved to a certain level, they will not continue to break through.
At this time, we can only adjust and optimize the improvement training plan, such as replacing the exercise with higher fat burning efficiency and further improving the weight-bearing level, in order to further enhance the exercise ability, effectively enhance the muscle strength, let you continue to burn fat, further enhance the muscle dimension, and shape a good body.
3. Ignore protein supplementation
Many fitness novices patronize training, but neglect to supplement nutrition, resulting in slow body development and inability to practice excellent body lines.
Protein is the body's necessary nutrients, during fitness, the body's demand for protein will be improved, we have to supplement enough protein to supplement the body with amino acids, promote muscle synthesis.
During the fat loss period, we need to supplement 1.2-1.5g of protein per kilogram of body weight per day, and during the muscle gain period, we need to supplement 1.5-1.8g of protein per kilogram of body weight per day to meet the needs of the body.
We can get protein from high-protein foods, common eggs, milk, chicken breast, fish, lean meat, dairy products, beef are all high-quality protein sources, we can reasonably allocate intake for three meals.
4. Insufficient rest time, frequent exercise of the same muscle group
During fitness, the combination of work and leisure is very important, and excessive fitness is not advisable. If you exercise the same muscle group every day during strength training, the muscles will be torn and unable to repair, and the muscle growth rate will slow down, which is not conducive to muscle growth.
And each time the fitness time is too long, the body will be too tired, attention will decline, easy to appear fitness accidents, therefore, we must do scientific fitness, reasonable allocation of muscle group training, control a reasonable fitness time.
Each fitness time should be controlled at 1-2 hours, the target muscle group should take turns to allocate rest time, the large muscle group should rest for 3 days, and the small muscle group should rest for 2 days to enter the next round of training.