Fitness knowledge 17 correct ways to keep fit

　　Wrong fitness methods often have no effect and can also cause harm to the body. So what is the correct method? Below, the editor will tell you about the 17 most correct ways to exercise.

　　1. Necessary warm-up

　　You know, this is not the time to comb your braids and drink a glass of water. This is a necessary process before starting to exercise. When muscles are more relaxed, they are easier to control and expand. Doing these exercises will reduce your chance of injury. Therefore, it is best to spend 5 minutes to fully move your body and sweat a little. You need to understand that this step is your fitness exercise a good start.

　　2. Extremely necessary stretching exercises

　　Some things in life are easy to do, but stretching after a workout is not. When you exercise a muscle, it becomes tight and shortened. Stretching helps you relax the muscle and prevent muscle soreness the next day. It should be noted that the best time to do this action is after you have completed the warm-up exercise. At the same time, continue each action for 20-30 seconds. This will help the muscles relax and allow you to get a more meaningful stretch.

　　3. Don’t overload weightlifting

　　After you are over 30 years old, you will be amazed that time is not forgiving, but even so, don't rush to the gym directly, then pick up the dumbbells and start exercising your body endlessly.

　　You need to start slowly and gradually increase the amount of exercise. Fitness coaches will warn you: taking your time is the key to exercise. Because you may not imagine the pain you will feel within 24-48 hours after exercise, so you need to be cautious at the beginning. In addition, if you blindly try to lift more weight than your body can bear, you may cause muscle strains, sprains, and even back injuries. It seems that it is more suitable to choose a weight of 3-6 pounds, usually repeated 15-20 times. If you want to gain solid muscles faster, you can also choose a slightly heavier weight but only need to be repeated 8-12 times. Remember not to rush for results and complete your exercises in a controlled manner to achieve good results.

　　4. Don’t exercise excessively

　　Since the purpose of fitness is to persist in the future, then you should not expect to get the "gold medal" immediately. Therefore, when you find that your heartbeat is so fast that you cannot finish a sentence in one breath, it means that you have overexerted your exercise. Many coaches believe that this is the primary reason why most people give up halfway. Because once they feel the discomfort caused by exercise, it will be difficult for them to persist.

　　In addition, if you think your physical fitness is not good, you can choose some easier exercises to complete. For those who don’t want to go to the gym, you can choose appropriate aerobics video tapes. It is also a good way to learn how to get started and improve the coordination of movements. No matter what, as long as you don't put too much pressure on yourself and persevere, you will benefit from it.

　　5. Gradually increase exercise intensity

　　Gradually increasing the intensity of exercise is a good way to stay fit, but high-intensity exercise is not suitable at the beginning of fitness. common sense , this is also for those who have been practicing for a long time.

　　The following may happen: after reaching a certain level, you usually enter a stagnant state, and most people may think "I don't see any changes in the body" - so they will speed up the pace and create greater challenges for themselves: increase the amount of exercise in order to achieve the effect of changing the body. However, your eagerness at this time has led you into a misunderstanding. It's best to gradually increase the duration and intensity of exercise. You can extend your workout from 20 minutes to 30 minutes and switch from 5-pound dumbbells to 8-pound dumbbells. It’s just that you don’t have to do it both at once, just choose one of the time and intensity. After a while, you will eventually be pleasantly surprised to find that your muscles begin to be filled with new energy.

　　6. Don’t move too quickly

　　When you're trying to find time to complete your workout routine, you may risk speeding up your movements and continuing to practice regardless of your body's reaction. Especially for exercises like weightlifting, if you do it too fast, the violent movements will overload your muscles and make you vulnerable to injury. Therefore, here is a simple rule: 2 seconds to lift and 4 seconds to lower. This is the rhythmic ups and downs that you should always maintain. You know, the slower you do it, the better the effect you will receive.

　　7. Actions should be standardized

　　Irregular movements can cause unexpected damage to joints, muscles, and ligaments. For example, when practicing barbell squats, if you hold your chest and arch your waist, it will not only affect the quality of training, but also cause lumbar spine injury. Therefore, movement specifications are an important factor in preventing sports injuries.

　　8. Reduce the amount of exercise or stop exercising when you are in poor condition

　　The human body's exercise function has peak and trough periods. When the physical condition is not good, it is necessary to reduce the amount of exercise or rest for a day or two to make adjustments. Never force yourself to do it, as injuries are often caused when you are in poor condition or have low energy.

　　9. Change fitness methods or places when you feel depressed

　　When you are depressed, changing your fitness method or fitness venue can play a positive role in regulating your mood. It is taboo to train in a way that "the body follows the mind but the mind goes against it" and the mind has distracting thoughts.

　　10. Ask a partner or coach to help when carrying heavy loads.

　　When carrying heavy weights or completing difficult movements, ask a fitness partner or coach for protection and help to be prepared.

　　11. Concentrate and strengthen self-protection

　　Focused attention can both improve the quality of your training and prevent accidental injuries. When signs of physical discomfort (such as pain) occur during exercise, you should appropriately reduce the amount of exercise or stop exercising to strengthen self-protection.

　　12. Ensure rest

　　After a workout, the body is overdrawn and muscle cells are damaged. Adequate rest is needed to promote body recovery and muscle growth. Rest includes getting enough sleep and other benefits to your body and mind healthy entertainment activities. Inadequate rest not only affects the body's recovery, but can also easily lead to overtraining and sports injuries.

　　13. Reasonable diet

　　It is one of the important factors that promotes rapid recovery of the body and eliminates muscle soreness. The food mix should be balanced and varied, and avoid being partial to eclipse. When you sweat a lot in summer, you should add an appropriate amount of light salt water or sports drinks. Pay attention to maintaining the acid-base balance of food. Excessive protein will increase acidic substances and reduce alkali reserves, which is not conducive to body recovery.

　　14. Necessary replenishment of moisture

　　Remember, when you are exercising, your body will quickly lose water through sweating, and these fluids must be replenished in time, otherwise, over time, your body will become dehydrated and you will feel thirsty. Therefore, don’t forget to replenish your body with water from beginning to end of exercise. Generally speaking, the human body needs 8 cups of water every day, and when you start exercising, you need more. In addition, adequate hydration can help reduce hunger and reduce your desire to eat.

　　15. Check sports equipment and wear different protective gear

　　Checking whether the equipment is safe is an important measure to prevent accidental sports injuries, so don’t be careless. Another thing is to pay attention to sports attire and wear protective gear such as waist guards, wrist guards, and gloves in a timely manner. In addition, it is also important to choose safe and effective programs based on your physical condition, age, and gender.

　　16. Don’t rely on climbers

　　Sometimes your body will feel very tired, and the effect of your exercise is not as good as you imagined. At this time, you still hope to get greater benefits through exercise, so you will "run" on the mountain climber until your body can no longer bear it. You need to know that this kind of "passive" exercise - relying on mountain climbers to force yourself to complete tasks will only cause harm to your body and fail to achieve the purpose of exercise. At this time, the climber is just a tool to help your joints move mechanically, not a helper for your exercise. Therefore, it is important that you clearly choose a reasonable exercise intensity and the correct method for yourself, rather than a "passive method" that leaves your body in a passive state.

　　17. Necessary “cooling down” after exercise”

　　Just like your body needs time to "warm up" before exercising, your body also needs time to recover and calm down after exercising. heart rate Back to normal. You can slowly slow down your movements until your heart rate returns to 120 beats per minute or less. When you feel your heartbeat slowing down and your breathing gradually becoming steady, you have completed the final "cooling down" work.

　　Sports can not only exercise people's physical strength and concentration, but different sports also have unique health effects. Introducing the amazing benefits of 8 common recreational sports.

　　walk : Although this kind of exercise seems ordinary, it has many miraculous health effects, such as reducing the risk of dementia, type II diabetes and stroke. breast cancer The survival rate is higher after treatment, and fatigue and depression symptoms are significantly improved.

　　ballroom dancing : A study by researchers from the Department of Dance at Stanford University in the United States shows that among leisure sports such as dancing, playing tennis, swimming, and guessing puzzles, people who dance have the highest mental acuity, and their risk of suffering from Alzheimer's disease is reduced by 76%. Dancing requires brain, muscle and emotion collaboration at the same time, which enhances nerve System features are helpful. In addition, dancing can reduce stress, promote cardiovascular health, and help with communication.

　　bowling : Playing bowling for one hour can burn 240 kilocalories, exercise upper body muscle groups, improve cardiovascular and respiratory functions, enhance endurance and maintain bone density. According to the "Bowling World" report, the movement effect of stepping when throwing the ball is equivalent to walking, which is equivalent to walking 1 kilometer in one round.

　　fencing : Fencing makes people happy, confident, and personable, and it can also effectively counteract the decline in cognitive function caused by aging. This is because when fencing, you must make quick offensive and defensive decisions, which requires high visual attention and physical flexibility, thereby exercising planning ability, brain flexibility, and physical coordination.

　　golf : During the process of playing ball, people can not only enjoy the fresh air and sunshine, make new friends, but also have the effect of extending their life span. A Swedish study shows that people who play golf regularly have a 40% lower mortality rate than other people, which is equivalent to extending their life span by 5 years.

　　volleyball : Playing volleyball for 45 minutes can burn 585 kcal. Playing ball also requires some unique movements, such as jumping, squatting, turning and diving, etc., which can improve coordination and flexibility.

　　skate : Can exercise and stretch various muscle groups of the human body. A study by the University of Massachusetts found that the impact of skating on joints is 50% lower than running. Therefore, if you have injured your knees, you can use skating instead of running.

　　table tennis : Dr. Wendy Suzuki, professor of neuroscience and psychology at New York University in the United States, said: “Playing table tennis mobilizes the parts of the brain responsible for movement, fine movements, and strategic planning, making people smarter and helping to improve long-term memory function. ”

　　Conclusion: You must master the most correct method of fitness in order to achieve the desired results. If you make the wrong fitness violation, you should be lucky if you don't get hurt. The above introduces 17 correct methods of fitness for everyone, and I hope it can help some friends who love fitness!