It's good for men to build muscle, but don't do it this way

Nowadays, there are more and more obese people, and more and more men are losing weight. However, many men are not as careful as women. Many men fall into misunderstandings about weight loss. Here, the editor will briefly talk about the misunderstandings about men's fitness and weight loss.

Excessive use of aerobic equipment

Regular aerobic exercise has a host of health benefits: It reduces your risk of obesity and diabetes, strengthens your cardiovascular system, and may stave off the onset of Alzheimer's disease. The problem is that many people either operate the equipment incorrectly or exercise at the wrong rhythm during daily exercise, and therefore fail to get the maximum benefit from exercise.

For example, if you set the resistance too high when using an elliptical machine, you will feel very uncomfortable unless you lean on the machine for leverage. "Shrugging and hunching your shoulders and grabbing the handrails because the resistance setting is too high is actually deceiving your body. Your body is not in a straight line, and it is easy to injure your spine, shoulders and elbows." Striving to challenge yourself can certainly achieve sufficient exercise intensity, but it does not mean that using a more natural stepping rhythm and holding the handles more lightly will not have such an effect. In fact, this is true for any equipment.

To increase the difficulty of the elliptical machine, you can gently support it with one hand and keep the other hand free, alternating between them from time to time. As for those books or videos, it’s better to save them for after you’re done exercising so you can fully focus on your movements.

And spending too much time on the cardio machine just means you're not trying hard enough. Increasing the intensity and shortening the time can cut the time you normally spend on exercise in half. Try mixing up your workouts. If you're a treadmill junkie, add in some high-intensity machines like a rowing machine or Jacob's Ladder. These machines can make your cardio workout more effective because you're working more muscle groups and burning more calories.

"Using horizontal machines like ultra-slides and steppers uses all planes of motion and prevents you from hitting the same muscle groups over and over again." Variety in your workouts ensures you're hitting all the muscles.

Wrong Ways to Lift Weights: Too Heavy, Too Light, Too Fast

Many people make mistakes in weight selection when lifting weights. Men tend to choose overly heavy weights, while women, fearing the prospect of developing a muscular appearance, always choose light weights. But a recent study shows that if you want to grow muscles, you don’t have to use very heavy barbells. If the method is correct, lighter barbells can be equally effective. Fitness coaches recommend choosing a barbell that is so heavy that you can lift it 30 times the first time, and then only 15 times after a pause. When you have lifted the target number of times, you should be thinking "what's next?" instead of being exhausted at the moment of reaching the goal and just thinking "oh my god, I finally finished it". This will keep you from getting hurt and still allow you to experience the feeling of burning energy.

Essentially, to get the best out of your resistance training, it's important to get the form right. If your posture is incorrect, your balance can be easily disrupted, and your body will bear unnecessary strain.

Lifting weights the right way can improve your overall posture. “Generally speaking, people with poor form have muscles that are either too loose or too tight,” “If you lift without thinking about the movement, you’re training for bad form.”

It’s okay to do it slowly, many types of exercise are more difficult to do in slow motion. "Try to lower your arms slowly when doing bicep exercises," she says. "Controlled range of motion exercises are often more difficult because they ensure that all muscles are engaged throughout the range of motion." Weightlifting tip: Keep your back strong, chest and chin up, and core tight.

Not focusing on your core muscles

It's easy to tell when someone isn't paying attention to their core muscles at the gym; their posture there is like they're standing in front of their kitchen counter.

The muscle group in the center of the body is the base of whole body movement. The core muscle group includes the entire area from below the chest to above the hips, not just the abdominal muscles. Furthermore, strengthening your core also means paying attention to your legs and your entire back.

Strengthening these muscles improves your ability in every other movement. Many people only pay attention to tightening their abdominal muscles when doing abdominal exercises, such as sit-ups or on the abdominal muscle trainer. That's great, but if you also tighten your abs during bench presses, back pulls, and presses, it will greatly increase your stability and reduce your risk of injury.

A responsible trainer should tell his clients to always exercise in a "sport-ready position": that is, if someone throws a ball at you, your stance is such that you can move immediately. Bend your knees slightly and tighten your abdomen, your posture will immediately change and you can feel that your whole body is being exercised.

Ignoring invisible muscle groups

People always pursue developed biceps and well-defined abs at all costs, but forget about small or invisible muscle groups, such as the muscles around joints.

Many people like to target their larger muscles, and they are indeed very important, and we rely on them to exercise. But we should also pay attention to the stabilizing muscles around our hips and shoulders. Strengthening these muscles can help improve our movements, allowing us to do more when exercising.

People should pay attention to the intrinsic, invisible muscles, such as those that control urination. Kegel exercises—alternatingly contracting and relaxing the muscles in the pelvic floor—target these deep muscles. These pelvic floor muscles have long been shown to help women deliver babies smoothly during childbirth. There are also studies that suggest that exercising these muscles can improve male sexual function and help overcome incontinence problems that both sexes have.

Therefore, this type of exercise should be added to people's daily fitness strategy.

Too much intensity, too short a time

If you're new to the gym or don't exercise regularly, take it slow at first. Haley said that some people go to the gym and prepare to exercise for a full hour, which sounds scary and is difficult to stick to. In fact, half an hour of activity every day for more than 3 days a week is enough. ”

Moreover, even these 30 minutes can be divided into parts, such as exercising 3 times a day, 10 minutes each time. "You can run for 15 minutes in the morning and then do sit-ups and push-ups after get off work in the evening," Haley said. "Those of us who are super active can do that. I'd rather exercise for a little while every day than do it all at once and then not do anything for two days."

Similarly, when you first try a new movement or project, it's a good idea to take it slow, because new movements require new muscles and nerves to work together. "New coordination systems often require more muscles to be involved, and require a higher sense of balance and flexibility," Danborg said. "When a lot of new physiological loads are suddenly borne, weak elbows, wrists, shoulders and knees will be easily injured."

This advice applies especially to exercises that involve using a fitness ball, medicine ball, or muscle stretching (such as jumping and throwing). Only a good sense of balance and coordination can protect you from injury.