Fitness Tips

　　For beginners and those with a heavy workload, it is advisable to do it three times a week, 1-1.5 hours each time, but each time exercise All parts of the muscle group should be included. Those who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure that the muscles can effectively recover.

　　For example: practice shoulders, abdomen, and chest today, and practice back, arms, legs, etc. tomorrow.

　　It is best to fix the exercise time

　　Try to arrange each exercise at the same time as much as possible, so that you can develop good exercise habits and help form conditioned reflexes in the body's internal organs. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep.

　　The best time for physical strength is generally between 15:00-20:00, which can be considered as the main exercise time.

　　Master the correct breathing method

　　Correct breathing methods can help you focus your mind, make your movements coordinated and rhythmic, and help you lift more weight during exercise. For general movements and light weight attempts, inhale when exerting force and muscle contraction, and exhale when relaxing and restoring. When lifting heavy weights or for the last few attempts, exhale deeply first, then hold your breath while doing the lifting and lowering movements, and then take a deep breath.

　　Breathe through your mouth when exercising, do stretching exercises before exercising to prevent muscle and ligament strains, and do relaxation exercises after training to help eliminate muscle tension and recover from fatigue.

　　The amount of load depends on your physical strength

　　Generally speaking, the effective number of times for developed muscle mass is 8-12 times, at least no less than 8 times. This number should be used to try your best. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength. That is, the most effective number of times to use this load is to use a heavy load, no more than 5 times. The most effective number of times to develop endurance and reduce fat is to do 20 times with a small load. The fat in the waist and abdomen should be reduced even until you can no longer do it.

　　Each movement requires several sets of practice

　　Each exercise needs to be practiced in several groups, so that the stimulated muscles can enter the state and the muscle size can be increased. Generally, the number of training sets for large muscle groups can be more, and the number of small muscle groups can be less. It is advisable for beginners to perform each movement in three groups, no less than two groups. After gaining a certain foundation, the number can be increased to three to five groups according to the degree of strength growth.

　　Don’t take too long a break

　　The rest time between each exercise group should not be too long, generally between 40 seconds and 50 seconds. The rest time for heavy load and high intensity exercises should not exceed 15 minutes. Resting for too long will affect the effectiveness of your workout.