How to exercise effectively?

In daily life, most people choose the duration and intensity of exercise according to their own feelings. In fact, they exercise based on their own feelings and completely achieve the state of "fun". However, this is a very bad practice. Not only will it not have a good exercise effect, it will also be a waste of time. So, for those who exercise, how can they exercise effectively?

1. It must have appropriate strength and density.

The weight of the equipment should be such that you can accurately complete the movement 20 times to the best of your ability. Do 3-5 sets each time, 10-12 times per set, with a break of half a minute to two minutes between sets. Each person can choose according to his or her own situation.

2. Pay attention to choosing a good practice method.

The choice of exercise method should take into account different developmental stages. When you are between 19 and 21 years old, your height growth slows down and you can do some weight and strength exercises to make your muscles thicker and your lines clearer. You can also perform targeted exercises. For example, if your thighs are too thin or you lack strength, you can do exercises such as weighted squats, uphill running, and short-distance fast running. One thing to note is that you should not do too many weighted squats, otherwise it will easily cause overdevelopment of the gluteus maximus.

3. Understand the relationship between breathing and muscle strength.

When your muscles contract and exert force (such as lifting a barbell), you should inhale; when your muscles are relatively relaxed, you should exhale. Breathing should be even and rhythmic, usually inhaling through the nose and exhaling through the mouth. When inhaling, the diaphragm contracts, which is coordinated with the muscle force and facilitates the completion of the movement; when exhaling, the diaphragm relaxes, which is consistent with the relative relaxation of the muscles.

Exercise also requires skills. Before exercising, everyone must first be clear about this, and then choose an exercise method of appropriate intensity for themselves. The chosen exercise method must be determined according to personal conditions. After choosing a good exercise method, everyone will start to enter the practice stage. However, the practice method should be targeted and you need to pay attention to your breathing when practicing.