4 wrong views will make you fitness failure

These wrong fitness methods, resulting in you can not practice a good body. See how many you accounted for?

1, Did not pay attention to nutritional balance

In the process of fitness, if you are to train a strong muscled body, then in addition to scientific weight training, you also need to supplement nutrition, appropriate to improve calorie intake, in order to provide sufficient raw materials to the muscle, to promote muscle repair and growth. If you can't keep up with your diet, your muscles will not grow thick and full.

When fitness training, the body will consume more calories than usual, so our daily calorie intake needs to be increased by about 10%-15%, especially for thin people, who need to pay attention to energy supplementation in order to get rid of the image of thin and weak.

And the daily protein intake is 1.5-2g protein per kilogram of body weight match, we can get it from food, choose high protein food such as chicken breast, eggs, dairy products, milk, salmon, beef, and other food. The usual three-meal diet can be changed to five or six meals, which can improve the utilization of food and ensure that the calorie supplement.

2、 Blitz exercise

Many people usually do not exercise, maybe busy with work, and to the weekend but too much force, go to the gym a stay is most of the day, a practice is a few hours. This kind of unannounced exercise method is actually very harmful to their health, prone to fitness accidents behavior.

Fitness training needs to be gradual, usually do not exercise, the weekend crazy exercise method, will not improve the training effect, but will make your body too tired during the working day, the whole person in poor condition.

We should also maintain the habit of exercise on weekdays, if you do not have time to go to the gym, you can choose to do simple training at home, such as home to do dumbbell training, weighted squats and open jump, high leg training, as a way to maintain fitness, strengthen muscles, so that when you go to the gym on weekends to exercise, to perform better.

The gym training time should not exceed 2 hours, because after 2 hours your attention decreases, the body also gradually exhausted, this time, not rest, forced exercise words can not improve the training effect, but easy to strain muscles or sprain.

3, Make invidious comparisons, the pursuit of large weight

Many fitness novices to the gym are always the existence of climbing psychology, want to perform stronger than others, so in the time of training, regardless of their own ability to bear, choose large weight training, such exercise methods, and finally hurt only themselves. Blindly choose a large weight training easy to hurt themselves, causing irreparable damage.

Fitness training, we only need to choose an 8-15RM weight for training to achieve the purpose of fitness, newcomers to training should pursue the action standard, learn the standard trajectory, and then according to their own endurance to choose a suitable counterweight.

4, Exercise the same muscle group every day

Some white people do not understand the correct method of fitness, according to the feeling of exercise, common some newcomers in order to train the abdominal muscle lines, so daily abdominal abuse training, in order to train the pectoral muscles, so daily bench press, clip chest and other equipment training, and such a workout method are inefficient instead.

Target muscle groups can not be exercised every day, because muscle growth is not during training, but during rest time. We train when we are stimulating the muscles, so that muscle fibers appear to tear and destroy.

Large muscle groups need to rest for 72 hours after each training session, while small muscle groups also need 48 hours to give the muscle enough time to repair and reorganize in order to become stronger.