Be sure to share fitness knowledge

Some fitness knowledge, so that you can exercise properly.
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Many people are confused on the way to fitness, especially those who are just getting started with fitness, but most of them fail in the end! So what is the knowledge of fitness?
Strength Training
Many girls don’t know what strength training is
Strength training is a kind of exercise that improves the strength, endurance and shape of the muscle group through multiple, multiple, and rhythmic weight-bearing exercises.
Different number of exercises, number of exercise groups, and negative weights will have different effects. For example, in order to improve muscle endurance and increase muscle elasticity, it is necessary to use less weight-bearing and more repetitive training methods.
Strength training is mainly anaerobic exercise, such as weight-bearing squats, push-ups, barbell rowing and other exercises. However, we can have the advantage of aerobic exercise through light weight, multiple times, and multiple groups, which can decompose the lactic acid produced by anaerobic metabolism and reduce muscle discomfort.
Running makes you younger
Regular exercise not only makes you healthy, but also makes you look younger.
Do not exercise when you are in your 20s, and you will be old when you are 35, so exercise early. The simplest exercise is to run for an hour every other day. As long as you persist for a year, you will be pleasantly surprised to find that your body fat is reduced and your belly is gone. .
How to replenish water during exercise?
Drink water before exercise, especially when doing exercises that consume a lot of physical energy, to prevent timely replenishment of water. Generally, drink water one hour to one and a half hours before exercise.
For general exercise, just drink water. If the exercise intensity is high and lasts more than 3 hours, it is recommended to drink milk or chocolate milk, which can replenish the sodium and calcium lost in sweat, provide energy and help the body recover. If you don’t like milk, you can drink coconut milk.
It is recommended to drink water every 15 minutes. When people exercise, the amount of perspiration and the amount of water they need to replenish are different, as long as they don’t feel thirsty. Generally speaking, people who are prone to sweating are best to add 110-170 ml of water every 15-20 minutes, about 10-15 small sips.
Good people with core training are not bad in figure.
The so-called "core" refers to the middle part of the human body, that is, the area below the shoulder joint and above the hip joint including the pelvis. It is a whole composed of the waist, pelvis and hip joints and contains 29 muscles.
The core muscle group plays the role of stabilizing the center of gravity and transmitting power, is the main link of the entire force, and plays a pivotal role in the movement and force of the upper and lower limbs. The strong core muscle group stabilizes and supports the body posture, motor skills and special technical movements.
Therefore, for people with good posture, strong body control, and a strong sense of balance, the core muscles must be well trained.
Occasionally exercise is not equal to fitness.
Too lazy to exercise will hurt the body, and occasionally exercise will hurt the body. Most people who focus on fitness on weekends sit in the office five days before the week and do not exercise. The body has actually adapted to this state.
At the weekend, people suddenly spend a lot of time focusing on exercise, breaking the balance between physiology and the body, and the consequences are worse than not exercising. Therefore, the scientific and effective method is to exercise 3 to 5 times a week.
How to lose belly fat?
The fat on the belly is the most difficult to lose. The only way is to lose belly fat through total weight loss. When you lose 10% of your weight, your belly fat can only lose 30%.
Running for 30 minutes each time has little effect on weight loss, but weight loss must be more than 40 minutes. In addition to running, you must also pay attention to your daily diet and eat more fruits and vegetables.
Don't stretch improperly.
The specific benefits of stretching are:
1. Increase muscle activity and get into exercise quickly.
2. Increase muscle ductility, reduce strain and tear during exercise.
3. Increase the range of motion of the joints and improve the quality of movements.
4. Increase flexibility and relieve muscle soreness.
Recommendation: Warm up with dynamic stretching before training, and static stretching after training.