What are the small methods that you need to know about fitness?

To go to the gym, whether it is to lose weight, gain muscle or shape, you must know some fitness methods.

1. Practice time is best to be fixed, every day to go to the gym and practice time is arranged at the same time as much as possible, so that you can develop a fixed habit of contact and help the internal organs to form a conditioned reflex. Do not practice one hour after a meal and one hour before going to bed, otherwise it will affect digestion and sleep. The best time for physical fitness is generally between 15:00-20:00, which can be considered as the first practice.

2. When mastering the correct breathing method, mastering the correct breathing method can help us focus, make the movements harmonious and rhythmic, and increase more weight in the exercise. Generally speaking, movements and small-weight trial lifts are all forced, inhale when the muscles are shortened, and exhale when the muscles are relaxed. When lifting large weights or the last few attempts, exhale deeply, hold your breath again, and breathe deeply. Use your mouth to breathe during exercises, do expansion exercises before exercises to prevent muscle and ligament strains, and relax exercises after exercises to help eliminate severe muscles and restore fatigue.

3. The load should be determined according to your physical fitness. Many people are very fascinated by strength equipment, but as a reminder, go to the gym to lift iron or do other load exercises, you must do what you can. Generally speaking, the effective number of times to develop muscle mass is 8-12 times, at least not less than 8 times, this number should be the limit. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength. That is to say, the most useful number of times to use this load is a large load, no more than 5 times. The most useful number of times to turn on endurance and reduce fat is to do 20 times with a small load, and the waist and abdomen fat will be reduced or even do not move.

4. Each action needs to be practiced in several groups. When practicing in the gym, each exercise requires several sets of exercises so that the affected muscles can enter the state and the muscle volume can increase. Generally speaking, the number of exercise groups for large muscle groups can be more, and the number of small muscle groups can be less. Each movement of a beginner should be performed in three groups, no less than two groups. With a certain foundation, increase to three to five groups according to the increase in strength.
The rest time cannot be too long. The rest time between each training group cannot be too long, generally between 40-50 seconds, and the rest time for heavy load and high-intensity exercises cannot exceed 15 minutes. Too long rest time will affect the effect of the exercise. Therefore, do not rest in the gym, especially when chatting with acquaintances endlessly.

The above fitness teaching knowledge hopes that we will pay more attention when going to the gym, after all, it will help our fitness.