If fitness and weight loss are not effective, have you made these mistakes?

　　Lifting weights too heavy, eating at the wrong time, exercise If you forget to warm up beforehand, for many people, the gym is a minefield full of mistakes, always filled with sore backs and beer bellies.

　　1. You haven’t warmed up yet

　　Sufficient warm-up will lead to effective exercise. Before starting each part of the exercise, jog at moderate intensity on the treadmill for 5 minutes, and stretch for at least 5-10 minutes to allow your muscles to relax enough for the next exercise.

　　When your muscles are as hard as playdough, starting to stretch or lift weights without warming up is actually tearing your muscles rather than allowing them to stretch. However, proper warm-up activities will make the body full of toughness and flexibility, which also means lower chance of injury and better exercise effect.

　　2. Lack of planning

　　There is one common sense Sex mistake: When gentlemen walk into the gym, they will see the fitness equipment, then start doing a few sets of exercises, add a few push-ups, walk around for a few times, smoothly process the information on the phone, do a few more sets of exercises, and then leave.

　　This process seems understandable, but in fact the first step in fitness is to develop a suitable plan, work out your goals with a personal trainer and write them down clearly.

　　This approach also reduces your risk of much of the injury, which usually comes from overdoing it or pushing too hard too fast.

　　3. Too reckless when deadlifting

　　The deadlift is a great exercise for improving total body strength, but it does have some drawbacks.

　　Deadlifts are actually not necessary for you when you first start working out, and many people who are out of shape will be eager to lift weights, which is actually too hard on the back.

　　If you want to start deadlifting, it is best to start with a set of 10, with a weight of 50% of your body weight. Do two sets at a time, twice a week. Soon you'll be able to bear your own body weight, and this advancement will avoid the back pain that most people suffer from.

　　4. Not asking for help

　　It's easy to feel intimidated and embarrassed around people in the gym, but it's actually difficult to get the most out of your workout when no one is paying attention.

　　In order to improve your physical condition, you often need to push yourself closer to failure. Asking for help doesn't mean you're weak. Asking someone to help you put equipment on your chest will actually make you improve faster.

　　5. When you start shaking all over

　　Another classic fitness disaster is the choice of weight. This is the best fitness mistake that reflects pride and vanity. The most common one is the aggressive muscles. At this time, you are not raising your arms, but the back is bulging and the center of gravity is swinging. This means that you have lost control and is an early warning of injury.

　　When you can't have 100% control over your lifts, stop. It's good to push your own potential, but once you start shaking your whole body, you will eventually taste the price and pain of your mistakes.

　　6. Unable to control carbohydrate intake

　　Carbohydrates don't have to be considered a sin, but you need to time them when you eat them. if at night sleep If you eat a side of toast before 9 o'clock, these carbohydrates will be converted into fat and stored in your body.

　　The best time to eat carbohydrates is in the morning or right after exercise, as they will provide energy and won't make you gain weight. Also remember to stick to whole grain options.

　　Winter fitness tips

　　warm up

　　Slight sweating, cold weather, protective contraction of various organ systems of the human body, reduced elasticity and stretchability of muscles, tendons and ligaments, increased muscle viscosity, reduced joint range of motion, coupled with low air humidity, make people feel thirsty and irritated, and the body feels stiff and difficult to stretch. If you exercise without doing warm-up activities, it will often cause muscle strains and joint sprains. Therefore, when doing fitness exercises in winter, especially outdoors, you must first do sufficient warm-up activities. Through jogging, freehand exercises and a small amount of exercises with light equipment, you can make your body warm and sweat slightly before engaging in fitness exercises.

　　drink water

　　Replenish in time before and after exercise. In fact, outdoor exercise in winter requires the same amount of water as in summer. The water you drink can be ordinary water or sports drinks. In addition, in cold weather, many people will want to drink a hot drink coffee It is unscientific to drink chocolate or chocolate before going out to exercise, because it contains caffeine, which will cause the body to lose water, and is the most taboo drink before exercise.

　　environment

　　For good air circulation, people are used to closing the gym windows tightly in winter. As everyone knows, a person exhales more than 20 liters of carbon dioxide per hour. If more than 10 people exercise at the same time, the amount will be more than 200 liters per hour, causing serious indoor air pollution. People who exercise in a closed environment are prone to dizziness, fatigue, nausea, loss of appetite, etc., and the exercise effect is naturally poor. Therefore, when exercising indoors, be sure to keep the indoor air circulated and fresh.

　　method

　　Increased intensity, cold winter, and body fat content increase compared to other seasons. Although this is good for thin people to gain weight, it is not ideal for the development of muscle contours, lines, and strength. Therefore, winter fitness should increase the intensity and intensity of exercise, increase the number of sets and times of movements, increase the content of aerobic exercise, and extend the exercise time accordingly to improve functions, develop special qualities, consume body fat, and prevent excessive accumulation of fat.

　　Recommended items - Rope skipping is best in winter, and efficient aerobic exercise is the best way to lose weight in winter, such as cycling, walking, climbing stairs, running, swimming and other exercises. After aerobic exercise lasts for more than 20 minutes and blood sugar is basically consumed, the body must mobilize glycogen and fat as heat sources to provide energy. Therefore, aerobic exercise training for more than 20 minutes each time is the most effective for weight loss.

　　Research shows that skipping rope is a fitness exercise particularly suitable in seasons with lower temperatures, and is good for female Especially suitable. In terms of exercise volume, skipping rope for 10 minutes is almost the same as jogging for 30 minutes or doing fitness dancing for 20 minutes. (Reference website: Pretty Woman Network)