What should I know before working out?

Introduction: Are you still blindly fitness without a clue? Fitness is actually to carry out scientific planning, many novice aimless fitness, not only no effect, even counterproductive, after reading this article, I believe you have a new understanding of fitness, I hope it will be helpful to your fitness.

1. Sit-ups won't help you lose weight

In fact, such exercises as sit-ups are anaerobic exercises. Exercises that can really help you lose weight are aerobic exercises such as jogging, cycling, jumping rope and swimming.

2. Gaining muscle is not equal to gaining fat

If you want to become strong, you must eat enough food, but it is not that you only eat and do not practice, if you eat and do not practice, the calories will only accumulate into fat, and will not make you very strong. Lean people want to build muscle, to eat enough high-quality protein, rather than too much sugar and fat, combined with exercise fitness, in order to make your intake of calories really into muscle.

3. Practice compound movements

When the bodybuilders begin to exercise, they should try to use compound actions instead of single actions, which can make more muscles participate in the work, which is conducive to shortening our exercise time and making the bodybuilders quickly find the feeling.

4. Schedule exercise wisely

Exercise your muscle group is not the more frequent the better, but to give the muscle appropriate rest time, so that our body to complete the excess recovery, so that the muscle will be the most beautiful, the most beautiful line.

5, girls should not be afraid of strength training Many girls resist fitness because they think that fitness will build muscles, in fact, women compared to men can build big muscle probability is very low, unless you adhere to weight training 7, 8 hours a day. In addition, you also need to get enough protein and sterols. Girls' general weight-bearing training includes squats, hip Bridges, rowing, dumbbells and other weights not exceeding 100 kg, the purpose is to tighten muscles, rather than build muscle mass. 6. It's important to stretch more. Stretching activities should be done before and after our usual exercise. Stretching before exercise is conducive to the enlargement of the range of motion of our muscles and joints, which is more conducive to our movements. Stretching after exercise can help us avoid muscle congestion, which will affect our next exercise. Usually, we also have to carry out appropriate stretching, we work a day, after sitting for a long time, the lumbar spine and cervical spine will be uncomfortable, then we can effectively ease the stretching, but also help to extend life.

6. It's important to stretch more. Stretching activities should be done before and after our usual exercise. Stretching before exercise is conducive to the enlargement of the range of motion of our muscles and joints, which is more conducive to our movements. Stretching after exercise can help us avoid muscle congestion, which will affect our next exercise. Usually, we also have to carry out appropriate stretching, we work a day, after sitting for a long time, the lumbar spine and cervical spine will be uncomfortable, then we can effectively ease the stretching, but also help to extend life.

7, If you want muscles to grow fast, high-quality protein can not be less.

Every time we work out, the amount of protein our body needs increases to synthesize the substances our muscles need. High-quality protein should be obtained from fish, shrimp, meat, eggs, milk, and be sure to avoid unhealthy eating methods such as frying, which will also destroy our protein.

8, be sure to have enough sleep, don't stay up late.

After our muscles are tired for a day, we must rest in time to avoid staying up late and extend the growth cycle of muscles. Generally speaking, 23pm to 6am is the golden time for us to rest. By keeping early to bed and early to rise, our fitness efficiency will be greatly increased.