Ten common sense tips for fitness in the gym

　　1. Necessary warm-up

　　You know, this is not the time to comb your braids and drink a glass of water. This is a necessary process before starting to exercise. When muscles are more relaxed, they are more difficult to control and expand. Doing these exercises will reduce your chance of injury. Therefore, it is best to spend 5 minutes to fully move your body and sweat a little. You need to understand that this step is your fitness exercise a good start.

　　2. Extremely necessary stretching exercises

　　There are always some things in life that are easy to do, but stretching after a fitness session is not that simple. When you exercise a muscle, it becomes tight and shortened. Stretching helps you relax the muscle and prevent muscle soreness the next day. It should be noted that the best time to do this action is after you have completed the warm-up exercise. At the same time, continue each action for 20 to 30 seconds. This will help the muscles relax and allow you to get a more meaningful stretch.

　　3. Overloading weightlifting

　　When you see that there are more than 30 candles on the birthday cake, you can't help but be surprised by the passage of time, but this is not the reason for you to rush into the gym and grab the first dumbbell you see. You need to start slowly and gradually increase the amount of exercise. Fitness coaches will warn you: taking your time is the key to exercise. Because you may not imagine the pain you will feel within 24 to 48 hours after exercise, so you need to be cautious at the beginning.

　　In addition, if you blindly try to lift more weight than your body can bear, you may cause muscle strains, sprains, and even back injuries. It seems that it is more suitable to choose a weight of 3 to 6 pounds, usually repeated 15 to 20 times. If you want to gain solid muscles faster, you can also choose a slightly heavier weight but only need to repeat 8 to 12 times. Remember not to rush for results and complete your exercises in a controlled manner to achieve good results.

　　4. Excessive exercise

　　Since the purpose of fitness is to continue to rely on it in the future, then you should not expect to get the "gold medal". Therefore, when you find that your heartbeat is so fast that you can't finish a sentence in one breath, it means that your exercise is excessive. Many coaches believe that this is the primary reason why most people give up halfway. Because once they feel the discomfort caused by exercise, it will be difficult for them to stick to it.

　　In addition, if you think your physical fitness is not good, you can choose some easier exercises to complete. For those who don’t want to go to the gym, you can choose appropriate aerobics video tapes. It is also a good way to learn how to get started and improve the coordination of movements. No matter what, as long as you don't put too much pressure on yourself and stick to it, you will benefit from it.

　　5. Necessary replenishment of moisture

　　Remember, when you are exercising, your body will quickly lose water due to sweating, and these fluids must be replenished in time. Otherwise, over time, your body will become dehydrated and you will feel thirsty. Therefore, don’t forget to replenish your body with water during exercise. Generally speaking, the human body needs 8 cups of water every day, and when you start doing exercise, you need more. In addition, adequate hydration can help reduce hunger and reduce your desire to eat.

　　6. Rely on climbers

　　Sometimes your body will feel very tired, and the effect of your exercise is not as good as you imagined. At this time, you still hope to get greater benefits through exercise, so. You just "run" as hard as you can on the mountain climber until your body can no longer bear it. You need to know that this kind of "passive" exercise - relying on mountain climbers to force yourself to complete tasks will only cause harm to your body and fail to achieve the purpose of exercise. At this time, the climber is just a tool to help your joints move mechanically, not a helper for your exercise.

　　Therefore, it is important that you clearly choose a reasonable exercise intensity and the correct method for yourself, rather than a "passive method" that leaves your body in a passive state.

　　7. Gradually increase exercise intensity

　　High-intensity exercise is not suitable at the beginning of fitness training, which is worth noting for those who have been practicing continuously for 6 months or more. The following may happen: after reaching a certain level, you usually enter a stagnant state, and most people may think "I don't see any changes in the body" - so they will speed up the pace and create greater challenges for themselves: increase the amount of exercise in order to achieve the effect of changing the body. However, your eagerness at this time has led you into a misunderstanding.

　　The advice of fitness coaches is: you'd better gradually increase the duration and degree of exercise. You can extend your workout from 20 minutes to 30 minutes and switch from 5-pound dumbbells to 8-pound dumbbells. It’s just that you don’t have to do it both at once, just choose one of the time and intensity. After a while, you will eventually be pleasantly surprised to find that your muscles begin to be filled with new energy.

　　8. Action frequency is too rapid

　　When you're trying to find time to complete your exercise routine, you may risk speeding up your movements and continuing to practice regardless of how your body is reacting. Especially for exercises like weightlifting, if you do it too fast, the violent movements will overload your muscles and make you vulnerable to injury. Therefore, here is a simple rule: 2 seconds to lift and 4 seconds to lower. You should always maintain a rhythmic movement. You need to know that the slower you do it, the better the effect you will receive.

　　9. Eat and drink during exercise

　　It sounds "cruel", but you can skip any food supplements and insist on completing a general fitness training. In fact, any exercise that does not exceed 2 hours does not require replenishing physical strength, but you only need to do it within 1 hour before exercise. Make sure meals are enough. You also need to understand: Although sports drinks are bad for you, what is more beneficial to the body than pure water? Additionally, a recovery meal with a high alcohol content will have no effect on your workout.

　　10. Necessary “cooling down” after exercise”

　　Just like your body needs time to "warm up" before exercising, your body also needs time to recover and relax after exercising. heart rate Back to normal. You can slowly slow down your movements until your heart rate returns to 120 beats per minute or less. When you feel your heartbeat slowing down and your breathing gradually becoming steady, you have completed the final "cooling down" work.