Fitness common sense 17 correct ways to keep fit

The wrong fitness method is often ineffective and can cause harm to the body, so what is the right way? The following side will tell you 17 of the most correct fitness methods.
1. The necessary warm-up
You know, this is not the time to braid your hair and drink a glass of water, it's a necessary process before you start exercising. The more relaxed the muscles are, the easier they are to be controlled and expanded. Do these sports to reduce your chances of injury. Therefore, it is best to take 5 minutes to make your body fully active and feel a little sweaty. You need to understand that this step is a good start to your fitness exercise.
two。 An extremely necessary stretch.
There are always some things in life that are easy to do, but stretching after exercise is not that simple. When you exercise a muscle, it becomes taut and shortened, stretching to help you relax your muscles and prevent muscle pain the next day. It is important to note that the best time to do this is to last 20-30 seconds after you finish your warm-up exercise, which will help relax your muscles and give you a more meaningful stretch.
3. Weightlifting must not be overloaded.
After the age of 30, you will marvel at the unforgiveness of time, but even so, don't rush straight to the gym, then pick up the dumbbell and start exercising endlessly.
You need to start slowly and increase your exercise step by step, and your fitness instructor will warn you that taking your time is the key to exercise. Because you may not be able to imagine what kind of pain you will feel 24-48 hours after exercise, be careful at first. In addition, if you blindly try to lift more weight than your body can carry, it may lead to muscle strain, sprain, and even back injury. Therefore, it seems more appropriate to choose a weight of 3-6 pounds. It is usually repeated 15-20 times. If you want to get solid muscles faster, you can also choose a slightly heavier weight, but you only need to repeat it 8-12 times. Remember not to rush to success, but to finish the exercise in a moderate manner, so that good results can be achieved.
4. Don't exercise too much.
Since the purpose of fitness is to maintain the future, you don't expect to win a gold medal, so when you find your heart beating so fast that you can't even say a word, it means that your exercise is too extreme. Many coaches think this is the main reason why most people give up. Because once they feel that exercise has brought them discomfort, it will be very difficult for them to stick to it.
In addition, if you feel that your physique is not good penis pump , you can choose some relaxed exercise to do it. People who don't want to go to the gym can choose a suitable aerobics video to learn how to get started and improve movement coordination. In any case, as long as you don't put too much pressure on yourself and stick to it, you will benefit from it.
5. Gradually increase the intensity of exercise
Gradually increasing the intensity of exercise is a good way to keep fit, but high-intensity exercise is not suitable for the common sense of starting fitness, which is also applicable to people who practice for a long time.
The following may happen: after reaching a certain level, you usually go into a state of stagnation, and most people may think, "I don't see any change in the body"-so they pick up the pace and bring themselves a bigger challenge: increase exercise to achieve the effect of changing the body. At this point, however, your sense of urgency leads you into a misunderstanding. It is best to gradually increase the duration and degree of exercise. You can extend it from 20 minutes to 30 minutes and change your 5-pound dumbbell to 8 pounds. It's just that you don't have to do it at the same time, time and intensity is one of them. After a while, you will finally be surprised to find that your muscles are full of new vitality.
6. Don't move too fast.
When you find time to complete your exercise program, you may risk speeding up your exercise frequency and keep practicing, regardless of your body's reaction. Especially for sports such as weightlifting, if you do it too fast, strenuous exercise makes your muscles overloaded and easy to get hurt. So here's a simple rule: hold it up in 2 seconds and put it down in 4 seconds. This is a rhythmic movement that you should always maintain. You know, the slower you do it, the better you will get.
7. The movement should be standardized.
Irregular movements can cause unexpected damage to joints, muscles and ligaments. For example, if you practice barbell squatting, it will not only affect the quality of training, but also cause lumbar injury. Therefore, the movement norm is an important factor to prevent sports injury.
8. Reduce the amount of exercise or stop exercising when you are in bad condition
The motor function of the human body has peak and trough periods. When you are in poor health, you should reduce the amount of exercise or take a day or two off to adjust. Don't do this reluctantly. Injuries are usually caused by poor state or lack of energy.
9. Change your fitness style or place when you are depressed
When the mood is low, changing the fitness style or fitness place can play a positive role in emotional regulation. It is forbidden to "do whatever you want" and training with distractions.
10. Please protect and help partners or coaches
When you have a heavy load or complete difficult movements, ask your fitness partner or coach to protect and help you and get ready.
11. Focus and strengthen self-protection
Concentration can not only improve the quality of training, but also prevent accidental injuries. When the body shows symptoms of discomfort (such as pain) during exercise, it should appropriately reduce the amount of exercise or stop exercise to strengthen self-protection.
twelve。 Make sure to rest.
After fitness exercise, the body is overdrawn, a large number of muscle cells are damaged, and full rest is needed to promote body recovery and muscle growth. Rest includes adequate sleep and other recreational activities that are good for physical and mental health. Poor rest will not only affect the recovery of the body, but also lead to overtraining and sports injuries.
13. Reasonable diet
It is one of the important factors to promote rapid recovery and eliminate muscle pain. The collocation of food should be balanced and varied and avoid partial eating. When sweating in summer, an appropriate amount of light salt water or sports drinks should be added. Pay attention to keeping the acid-base balance of the food. High protein will increase acidity and reduce alkali reserves, which is not conducive to the recovery of the body.
14. Necessary replenishment of water
Remember, when you are exercising, your body will lose water quickly because of sweating, and these fluids must be replenished in time. Otherwise, over time deep anal dildo , your body will be dehydrated and thirsty. Therefore, don't forget to rehydrate your body from beginning to end. In general, the human body needs eight glasses of water a day, and more when you start exercising. In addition, plenty of water can help reduce hunger and your appetite.
15. Check the sports equipment equipped with different protective gear
Checking whether the equipment is safe or not is an important measure to prevent damage in sports accidents, and carelessness is not allowed. Then we should pay attention to sportswear and wear protective equipment such as waist, wrist and gloves in time. In addition, it is also important to choose safe and effective projects according to your physical condition, age and gender.
16. Do not rely on mountain climbers
Sometimes you will feel very tired, your exercise effect is not as good as you think, but you still want to get more benefits from exercise, so you "run" on the mountaineer until your body can't afford it. You need to know that this "passive" exercise-relying on mountain climbers to force yourself to complete the task, will only cause harm to the body, not the purpose of exercise. A mountain climber is just a tool to help your joints move mechanically, not a helper to exercise. Therefore, it is important to soberly choose the reasonable exercise intensity and the correct method for yourself, rather than the "passive method" that keeps the body in a passive state.
17. Must be "cooled" after exercise
Just as the body needs time to "warm up" before working out bbw dildo , it takes time to calm down and get the heart rate back to normal after exercise. You can slow down until your heart rate returns to 120 beats per minute or less. When your heart rate slows down and your breathing stabilizes, you finish the final "cooling" job.
Exercise can not only exercise people's physical strength and attention, but also has a unique health effect. Introduce the amazing benefits of eight common leisure sports.
Walking: although this exercise may seem common, it has many magical health effects, such as reducing the risk of cognitive impairment, type 2 diabetes and stroke, as well as a high survival rate of breast cancer and significantly improving fatigue and depression.
Ballroom dancing: researchers from the dance department at Stanford University show that dancers have the highest mental acuity in leisure sports such as dancing, tennis, swimming and puzzles, and the risk of cognitive impairment is reduced by 76%. Dancing also requires brain, muscle and emotional cooperation rabbit vibrator , which is very helpful in enhancing the function of the nervous system. In addition, dancing can reduce stress, promote cardiovascular health, and facilitate communication.
Bowling: an hour of bowling can burn 240 calories, exercise upper body muscles, improve cardiovascular and respiratory function, increase endurance, and maintain bone mineral density. According to the Bowling World, walking when throwing the ball is equivalent to walking, and a game is equivalent to walking 1 kilometer.
Fencing: fencing can make people happy, confident, elegant, and can effectively offset the cognitive decline caused by aging. This is because fencing must make offensive and defensive decisions quickly, requiring high visual attention and physical flexibility, which in turn exercises planning ability, brain flexibility and physical coordination.
Golf: during the game, people can not only enjoy the fresh air and sunshine, make new friends, but also prolong their lives. A Swedish study shows that people who play golf regularly have a 40% lower death rate than others, equivalent to an increase in life expectancy by five years.
Volleyball: playing volleyball for 45 minutes burns 585 kilocalorie. Unique movements such as jumping, squatting, turning and diving also need to improve coordination and flexibility.
Skating: it can exercise and stretch the muscles of the body. A study from the University of Massachusetts found that skating has a 50% lower effect on joints than running, so if you hurt your knee, skating can replace running.
Table tennis: Dr. Wendy Suzuki, a professor of neuroscience and psychology at New York University, said: "playing table tennis can mobilize the parts of the brain responsible for movement, fine movements and strategic planning, make people smarter and help improve long-term memory."
Conclusion: fitness must master the most correct method, in order to achieve the desired results, wrong fitness is illegal, do not let yourself get hurt should be very happy. The above introduced 17 correct fitness methods, but also hope to help some friends who love fitness!