Ten fitness rules for fitness experts

If you want to achieve good fitness results through fitness exercises, the following ten rules are worth referring to.

1. Focus first

Concentration is extremely important. When exercising, many people do not focus their minds on the muscles to be trained or the movements to be performed. Instead, they use force in places where they should not and train the wrong muscles. For example, if you want to train your chest muscles, but end up training your triceps instead, you will end up with a Popeye-like figure with small chest and overly large arms, which looks very funny. Only by concentrating can you do the movements correctly and avoid sports injuries due to incorrect postures. It is really not worth it if you end up hurting your body instead of exercising.

2. Eating discipline

Fitness must be combined with diet to achieve the corresponding effect. The period immediately after exercise is the "fasting period" and eating is the most taboo. Because half an hour after exercise is the time when the body's absorption capacity is the best, if you eat at this time, whatever you eat will gain weight, and the calories just consumed will be replenished all at once.

The older you get, the more you find that your body's metabolic function weakens, and fat accumulates easily. If you are not careful, you will have an extra fat on your body. However, men find it troublesome and tedious to calculate calories. In fact, the best and most effective rule of calculation is to "cut everything in half." No matter what you ate before, you don't have to give up anything specifically now. Just reduce the previous amount by half. For example, I used to have a sandwich and a large cup of milk tea for breakfast, but now I just eat half a sandwich and a medium cup of milk tea; for lunch, I eat half a box lunch, and the same goes for afternoon tea and dinner. I just need to reduce the amount by half.

For example, if you like to eat fried food, because people always feel greedy, so I recommend a set of coping methods. Every time you eat fried food or a big meal, immediately eat "dragon fruit" which has cold properties to cleanse the body.

3. Perseverance

The key to fitness is perseverance. As long as you don’t get lazy, you will definitely reap the rewards. If you are someone who goes to the gym regularly, it can be one and a half to two hours each time, three to four times a week; if you exercise at home, half an hour to an hour a day is good enough.

4. Stay calm

When many people exercise, they try their best to exert all their strength, which results in a lot of facial expressions, which affects the muscles of their face and causes wrinkles on their face. People who exercise must stay calm, try to keep a blank face when exercising, and focus on the muscles to be trained. This will save your face from accelerated aging.

5. The rhythm of breathing

This is the most important part of exercise. You will usually hear two opinions. One says that you should exhale when you are close to your heart when doing exercises, and the other says that you should inhale when you are away from your heart when exercising. In fact, any breathing method is fine, as long as you feel that the air is flowing smoothly!

6. Don’t compare yourself to others

Whether it is the ability to bear weight or the number of movements, you can't force it. Many people do fitness training like a possessed person. Always wanting to do more and become an immortal quickly is quite dangerous. If you overestimate your ability and can no longer bear the weight but still add half a kilogram, or if you are already extremely tired but still do a few more reps, the consequences of forcing yourself to do so may be disastrous. Everything should be done based on the amount and frequency that you feel comfortable with. As the old saying goes, it’s not about how much you do in fitness, but how much you persist in it.

7. Set up an imaginary enemy

This is an art. People must have a living imaginary enemy to inspire them, so that they will have the motivation to make progress and have a greater sense of accomplishment. It is best if this target is someone around you, someone who you think has a good figure and who will not be too difficult to achieve, and someone you can see and examine every day, such as the sunny and fit guy in the office, or the well-toned prince in your circle of friends. Don't aim too high and treat Schwarzenegger as an imaginary enemy, otherwise you will live in constant frustration. Wait until you defeat the imaginary enemy in the first stage before looking for the next more difficult target.

8. Muscle man also needs to change his taste

Muscles will also become fatigued due to inertia. If you make them do the same movement or carry the same weight for too long, they will become tired and unresponsive, and your efforts will be in vain. Therefore, you should change your fitness movements every two or three months, increasing or decreasing the weight. This allows for lasting firm muscles and tones.

The most important thing to avoid when exercising is to exercise the muscles in the same area. You must let the exercised muscles rest for 48 hours before you can exercise them again. Because muscles without rest will not grow beautifully. Continuous practice will only wear them down quickly and make them unable to stand upright. So you must make a schedule, for example, train your chest muscles and abdominal muscles today, your triceps and biceps tomorrow, your deltoids and gluteal muscles the day after tomorrow, and then repeat the same process to train your chest muscles, etc.

10. Fight against boredom

Men who are interested in training to have a strong physique, please realize one thing: fitness is boring. The reason why many people give up halfway is because they can't stand loneliness and boredom, so it's best to find a good friend to practice with, encourage each other, or combine it with an activity that you personally love, and do it alternately to resist the attack of boredom.

You can play video games or listen to music while exercising at home. The method is to spend 5-10 minutes very attentively practicing a round of movements, and then use the 2-3 minutes of rest to play video games. Distracting yourself during breaks and doing things you enjoy can make fitness more effective.