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Men's fitness tutorial

2018-03-14 04:48:00

As you are about to enter the fitness class, in fact, fitness is not as complicated as you think!! Want to be healthy is need to insist on, the following is to bring you the information knowledge of fitness entry!!


1. Work the major muscle groups You probably started out lifting weights for your chest and arm muscles, or doing a specific exercise to tone up your body. But we recommend that you work all the major muscle groups -- chest, back, shoulders, quad, hamstrings, biceps (smaller muscle groups include the forearms and calves) to help you develop a more toned physique. This complete training also prevents muscle disorders (which happen when you like certain parts of you better than others). Dissonance is no joke (I'm someone the victim cries to) : it can lead to serious injury.


2. Practice form first. Many of the basic moves here may be new to you. As a result, sometimes your coordination may be challenged. Even so, don't worry. Keep practicing, rehearse the forms of these movements, soon you will feel natural ---- then you will have the harvest and the strength will come through. At any time, it is important to understand and practice the basic movements before using challenging weights.


3. Exercise for multiple joints is better than single joints Too much exercise can be divided into two levels: multi-joint and single joint. The difference is that multi-joint exercises require two or more joints to work in order to complete the exercise. Single joint movements only have one joint working. When we press our legs, we move both the elbow and shoulder joints, while when we lift a barbell, we limit ourselves to the elbow joints. Because there are more muscles involved in multi-joint exercises, we can use more intensity and it helps our muscles and strength improve better.


4. Variety Exercises There are now many decades of research and evidence available from scientists on resistance training, and they all point out that for the best results we should do 3-4 given sets of exercises. It is typical that we should do a warm-up of 1-2 sets before doing some difficult lifting.


5. Too heavy or too light is not good, so how much should you lift? We always warm up in order to activate muscle coordination. As a beginner, you'll choose a lighter one so you can do a set of 15. Slowly this process will be difficult but you should always use the one that works best. As you progress, you should use heavier ones, and the approximate measure is that you can do 8-12 before you can do it. If you can do more, it means it's too light. Individual strength training should choose heavier, probably a group can do less than 6. Always remember not to sacrifice our shaping process for heavy training.


6. Control Your movements Each time should look like this: Lift the bar slowly in a strong fashion while inhaling and holding the breath, exhaling as you lift it up. Then inhale slowly and lower yourself. One smooth reverse under there. Don't flick it up.


7. Take breaks between sets Your muscles get tired after a set. They need time to mitigate the changes in lactic acid and pH (produced in some surrounding tissues). This process usually takes 90 to 120 seconds, but larger parts like the back and back may take longer, and smaller parts like the arms and calves faster. A good way to do this is to adjust your breathing and feel ok, go ahead and start a new round.


8. It's crucial to have at least 48 hours of rest between workouts: the weight lifting you do at the gym acts as a catalyst. It's a chain reaction: the muscles need to repair themselves and get stronger the next time you go to the gym. It takes a combination of time, nutrition and rest. One thing that is clear is that you can't train too often, and letting go of good nutrition habits and short rest periods will have the opposite effect on your muscle growth. Taking into account the frequency, the time between sessions should not be less than 48 hours. As you get stronger and more difficult, you want to increase your rest time.


9. Try to do a little more each time. If your body gets stronger with training, but you still do the same amount, it won't lead to long-term improvement. Therefore, you can't get bogged down in useless repetition. Try to increase the amount or intensity of each workout, which is the motivation you need to make the progress you deserve.

Matters needing attention

Any fitness move is built on safety, so get it right!!