Fitness science, did you get these fitness knowledge points?

1. Many people who are just starting to exercise have a kind of worry: I don't want to train as big as Schwarzenegger, I don't like that big muscle, what should I do?

Don't do anything, it's like you worry about becoming as rich as Bill Gates overnight ... Just a daydream, just think about it.

2, sit-ups can not exercise abdominal muscles, it can even be said that there is nothing to do with the abdominal muscles, but also hurt the body, especially holding the head to do sit-ups, very lethal.

It ’s a pity that this was taught in physical education in elementary school. A wrong movement known and eliminated by the fitness industry and many countries has been used by us for so many years. Until now, some people in the gym still do crunches crazy. It is really speechless.

Now, the army outline has cancelled sit-ups. If you want to practice abdominal muscles, do more crunches.

3. There is no such thing as letting you lose weight during exercise, which means that there is no local fat loss.

Even if you don't move other parts, just do barbell curls and exercise your arms, your body fat will be consumed.

Don't be stupid because you have a big belly, do crunches there every day, thinking that crunches can lose your belly ... Abdominal muscles are just small muscles. Even if you become a crunchy dog, you will not consume much energy, so if Do you want to lose your belly, do bench presses, squats and deadlifts?

4, dieting can not lose weight, even if you reduce it, it will soon rebound.

If you fast for 12 hours, your body's basal metabolism will be reduced by 40%, so dieting to lose weight is simply a waste of time and life.

When you lose fat, letting you control your diet is to let you eat less, not to keep you from eating, and not to make fun of your own health.

5. Fixed devices are the safest, so there is no need to worry about safety?

Fixed devices are relatively safe, but they are not 100% safe, and this safety is based on the premise that you are correct.

Is the kick pedal safe? Have you ever watched a video where a guy slammed his calf?

Now I think about that picture, I can't help but have a chilling hair upright-so even if it is a fixed device, please ensure the correctness of the action, and at the same time don't try to compare each other with super heavy weight.

6, running will not make the calf thicker.

Many female friends will worry that running will make the calf thicker.

To be honest, the calf is actually the most difficult muscle in our whole body muscles. Even if you train hard, you may not be able to train the calf thick, depending on your genetic strength.

In addition, 90% of marathon runners have thin legs, so you don't have to worry about running making your calves thicker.

7, want to lose fat, can't just run.

If you want to lose fat, you need to do more strength training. After doing strength exercises, you can do aerobic exercises to achieve better results.

8. When you add 1KG of muscle, this 1KG of muscle will help you consume 110 calories more per day.

So the more muscles you have, the higher your basal metabolism and the faster you lose weight.

9. Fat reduction by any method other than exercise is temporary.

You only eat one meal a day, boil it for a week, and find that you have lost a lot of weight ... Don't be too happy, once the weight rebounds, it will exceed your previous record, and you will cry .

Stop believing that any device that shakes your abdomen can burn your fat.

Don't believe that if you take a few pills, the fat on your body will burn out ... So good, there will be no fat people in this world.

10, women's testosterone is only about one-twentieth of men's, so it is difficult for women to build large muscles.

Women can train forward and backward, but they also have to work hard.

Want to be a muscular girl unless you inject drugs.

11. At the early stage of fat loss, body weight may decrease rapidly, but don't be too happy, most of the decrease is the water in the body, not the fat.

Fat loss is easier than gaining muscle, but fat loss also requires persistence. As long as you persist, you will gain something if you work hard.

12, if you want to have a proud abdominal muscles, you don't need to do crunches there every day, you should practice squats, bench press deadlifts and other compound actions, and then reduce fat.

Your body fat is low so your abdominal muscles can show up.

13. Do not exercise for a week, but concentrate on one or two days of intense training on weekends. This is not only not good, but is harmful to the body. It is better to not exercise.

14. The flat support is not for training abdominal muscles. Even if you use the flat support to grow old, you will not be able to train your abdominal muscles.

If you want to practice abdominal muscles, you still need to do crunches and other exercises. Flat support is the core stability.

15. Muscle and fat cannot be converted into each other.

If you don't exercise for a period of time, your muscles will become fat ... This is nonsense for laymen.

Without exercise, the muscles will only become loose and soft, but they are still muscles, and the muscles have memory. As long as you exercise again, you will soon recover.

16. When running on a treadmill, if you hold the treadmill's armrest with your hand, it will directly cause you to consume 20% less calories.

If you want to run better, if you want to use running to reduce fat, please do not speculate.

17. Regarding fitness, the Internet is full of lies. You and I need to brighten your eyes and see clearly.

I often see videos like this, a beautiful girl stands and says, let you follow her to do a few crunches, and you can lose 10KG for a month.

As long as people who have a little fitness common sense know that crunching this kind of exercise consumes very little calories, just doing crunches and wanting to lose 10KG a month is a dream.