Men's fitness skills learn 6 skills
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Author:佚名
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Published time: 2021-05-21
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Now there are many men are keen on fitness, but usually do not blindly fitness, to learn some fitness skills, do you know what to pay attention to after fitness? What helps to restore physical strength after health? Next, let's go to know it with Xiaobian.
Men's fitness skills
Exercise time is better fixed
Exercise at the same time as possible, which can help you develop good exercise habits and help the internal organs form conditioned reflex. After dinner an hour and before sleep an hour cannot exercise, otherwise will affect digestion and sleep. The best time of physical strength is usually between 15:00 and 20:00, and it can be considered as the main exercise time.
Exercise time should be appropriate
Beginners and those with large daily labor volume should be 1-1 times a week. 5 hours, but each exercise should include muscle groups in each part of the muscle. Every day, the exercise can be divided into two parts, the next day to exercise, to ensure the effective recovery of the muscle. For example: today, practice shoulder, abdomen, chest, tomorrow practice back, arm, leg and other parts.
The load is determined by your physical strength
Generally speaking, the number of effective muscle quantity of developed is 8-12 times, and the minimum number is no less than 8 times, which should be the best effort. Therefore, the load should be mastered in 70% to 80% of the maximum strength of the individual, that is, the most effective times of using this load is to use the large load, not more than 5 times.
The most effective times to develop endurance and reduce fat are 20 times of low load, and the fat in waist and abdomen is reduced even if it is not moving.
Each action requires several groups of exercises
Each exercise requires several groups of exercises, so that the stimulated muscles can enter the state, and the muscle volume can be increased. The number of exercise groups of general large muscle group can be more, and the number of small muscle groups may be less. Beginners should take each action in three groups, no less than two groups. After having a certain foundation, add to three to five groups according to the strength growth.
Don't take too long to rest
The rest time between each exercise group should not be too long, generally between 40 seconds and 50 seconds. The rest time of heavy load and intensive exercise should not exceed 15 minutes. Too long rest time will affect the effect of exercise.
Master the right breathing method
The right breathing method can help you concentrate on your mind, make your movements coordinate and rhythm, and can lift more weight during exercise. General action and small weight test, are forced, muscle contraction when inhale, relax when breathing.
When lifting a large weight or the last few times of test, it should exhale deeply, then hold the air to perform the lifting and releasing action, and then breathe deeply. During exercise, we should breathe with the mouth, stretch before exercise to prevent muscle ligament injury. After training, we should do relaxation exercise to help eliminate muscle tension and recover fatigue.
Precautions for men after exercise
1、 Don't squat and rest
Many people want to sit down and rest immediately after a long run. In fact, it is not scientific. If they squat and sit down immediately after the exercise, they will hinder the blood flow back of the lower limbs, affect the blood circulation and deepen the fatigue of the body. Therefore, they should try to avoid squatting after running.
Gravity shock can occur in severe cases. Therefore, after each exercise, we should adjust the breathing rhythm, walk and swing arms, and do some relaxation and adjustment activities to make the blood flow back into the heart of the limbs, so as to pay off the oxygen debt, and accelerate the recovery of physical fitness and eliminate fatigue.
2、 Don't drink cold
Most people like to drink cold drinks immediately after exercise. But after exercise, the digestive system of human body is still in a state of inhibition. Eating a large amount of cold drinks can easily cause gastrointestinal spasm, diarrhea, vomiting, and other symptoms.
If the picture is cool and thirst relieving and gluttony for a large amount of cold drink, it is very easy to cause gastrointestinal spasm, abdominal pain, diarrhea, and induce gastrointestinal diseases. Therefore, do not immediately after exercise to eat a large amount of cold drink, can a small amount of fitness five mistakes to supplement some white boiled water or salt water.
3、 Don't eat right away
During exercise, especially in the intense exercise, the motor nerve center is in a high excited state. Under the influence of its five mistakes in fitness, the five mistakes of body building in the management of visceral organ activities strengthen the inhibition of digestive system activities.
At the same time, during exercise, the whole body blood was redistributed, and the demand of the motor organ was supplied more intensively, while the supply of the organs in the abdominal cavity was relatively reduced. The above factors make the peristalsis of gastrointestinal tract weaken, and the secretion of various digestive glands is greatly reduced.
It takes 20-30 minutes after the end of the exercise to recover. If you eat quickly, you will increase the burden of digestive organs, cause dysfunction, and even cause a variety of diseases.
4、 Don't drop your temperature
During exercise, the surface of the body expanded, the temperature increased, the pores were relaxed and the sweat was increased. If you enter the air conditioning room immediately after exercise or take a cool rest at the tuyere, or use cold water to punch the head with cool water, it will make the skin tight and sweat tight and cause physiological dysfunction such as temperature regulation, and the decrease of immune function will lead to cold, diarrhea, asthma and other diseases.
5、 Don't smoke
After exercise, smoking, breathing in the lung of fitness errors air mixed with a large number of fitness mists, on the one hand, in addition to reducing oxygen content, adverse repayment of "oxygen debt", it is difficult to eliminate the fatigue of the body;
On the other hand, when the human body inhales such foggy air, it will affect the gas exchange of the body's body's body's wrong body body body body body, which will lead to chest tightness, asthma, dyspnea, dizziness and weakness after exercise.
6、 Don't "omit" to relax the organization activities
The practice shows that relaxing sorting can not only make the motor's cerebral cortex excited, the heart rate and respiratory frequency faster, but also recover to the quiet state before the exercise through the appropriate relaxation of hands, walking, relaxing massage and breathing rhythm relaxation, but also help to recover the fatigue of muscles, relieve the discomfort of acid swelling, and avoid dizziness, fatigue, and fatigue after exercise Nausea, vomiting, eye flower and other adverse phenomena. Therefore, after each exercise, we should do a good job of relaxing and finishing exercise to help the recovery of the body and improve the fitness effect.
What do you eat after you have a good workout
Many fitness friends often eat beef, because after the fitness day need to supplement a large amount of protein, and beef contains a large amount of protein, fat content is very small, can play a role in reducing fat and muscle.
Fitness is naturally good for the body, and nutrition after fitness is also very important. A meal after fitness is crucial to the people after the exercise. When the appropriate carbohydrate intake can change the decomposing metabolism state (burning muscle energy) caused by training into the synthetic metabolism state (increasing muscle volume).
Whether or not you can get a nutritional supplement after you work out depends on how you take carbohydrates. After exercise, carbohydrate intake can promote the secretion of insulin, a synthetic metabolic hormone.
Conclusion: This article has introduced a lot of fitness skills, usually like the cultivation of fitness may as well try the practice provided in the article to try, in addition, the small editor should remind that after the exercise do not drink some cold drinks. Because the digestive system of human body is still in a state of inhibition after exercise, eating a large number of cold drinks will easily cause gastrointestinal spasm, diarrhea, vomiting, and other symptoms.
Exercise time is better fixed
Exercise at the same time as possible, which can help you develop good exercise habits and help the internal organs form conditioned reflex. After dinner an hour and before sleep an hour cannot exercise, otherwise will affect digestion and sleep. The best time of physical strength is usually between 15:00 and 20:00, and it can be considered as the main exercise time.
Exercise time should be appropriate
Beginners and those with large daily labor volume should be 1-1 times a week. 5 hours, but each exercise should include muscle groups in each part of the muscle. Every day, the exercise can be divided into two parts, the next day to exercise, to ensure the effective recovery of the muscle. For example: today, practice shoulder, abdomen, chest, tomorrow practice back, arm, leg and other parts.
The load is determined by your physical strength
Generally speaking, the number of effective muscle quantity of developed is 8-12 times, and the minimum number is no less than 8 times, which should be the best effort. Therefore, the load should be mastered in 70% to 80% of the maximum strength of the individual, that is, the most effective times of using this load is to use the large load, not more than 5 times.
The most effective times to develop endurance and reduce fat are 20 times of low load, and the fat in waist and abdomen is reduced even if it is not moving.
Each action requires several groups of exercises
Each exercise requires several groups of exercises, so that the stimulated muscles can enter the state, and the muscle volume can be increased. The number of exercise groups of general large muscle group can be more, and the number of small muscle groups may be less. Beginners should take each action in three groups, no less than two groups. After having a certain foundation, add to three to five groups according to the strength growth.
Don't take too long to rest
The rest time between each exercise group should not be too long, generally between 40 seconds and 50 seconds. The rest time of heavy load and intensive exercise should not exceed 15 minutes. Too long rest time will affect the effect of exercise.
Master the right breathing method
The right breathing method can help you concentrate on your mind, make your movements coordinate and rhythm, and can lift more weight during exercise. General action and small weight test, are forced, muscle contraction when inhale, relax when breathing.
When lifting a large weight or the last few times of test, it should exhale deeply, then hold the air to perform the lifting and releasing action, and then breathe deeply. During exercise, we should breathe with the mouth, stretch before exercise to prevent muscle ligament injury. After training, we should do relaxation exercise to help eliminate muscle tension and recover fatigue.
Precautions for men after exercise
1、 Don't squat and rest
Many people want to sit down and rest immediately after a long run. In fact, it is not scientific. If they squat and sit down immediately after the exercise, they will hinder the blood flow back of the lower limbs, affect the blood circulation and deepen the fatigue of the body. Therefore, they should try to avoid squatting after running.
Gravity shock can occur in severe cases. Therefore, after each exercise, we should adjust the breathing rhythm, walk and swing arms, and do some relaxation and adjustment activities to make the blood flow back into the heart of the limbs, so as to pay off the oxygen debt, and accelerate the recovery of physical fitness and eliminate fatigue.
2、 Don't drink cold
Most people like to drink cold drinks immediately after exercise. But after exercise, the digestive system of human body is still in a state of inhibition. Eating a large amount of cold drinks can easily cause gastrointestinal spasm, diarrhea, vomiting, and other symptoms.
If the picture is cool and thirst relieving and gluttony for a large amount of cold drink, it is very easy to cause gastrointestinal spasm, abdominal pain, diarrhea, and induce gastrointestinal diseases. Therefore, do not immediately after exercise to eat a large amount of cold drink, can a small amount of fitness five mistakes to supplement some white boiled water or salt water.
3、 Don't eat right away
During exercise, especially in the intense exercise, the motor nerve center is in a high excited state. Under the influence of its five mistakes in fitness, the five mistakes of body building in the management of visceral organ activities strengthen the inhibition of digestive system activities.
At the same time, during exercise, the whole body blood was redistributed, and the demand of the motor organ was supplied more intensively, while the supply of the organs in the abdominal cavity was relatively reduced. The above factors make the peristalsis of gastrointestinal tract weaken, and the secretion of various digestive glands is greatly reduced.
It takes 20-30 minutes after the end of the exercise to recover. If you eat quickly, you will increase the burden of digestive organs, cause dysfunction, and even cause a variety of diseases.
4、 Don't drop your temperature
During exercise, the surface of the body expanded, the temperature increased, the pores were relaxed and the sweat was increased. If you enter the air conditioning room immediately after exercise or take a cool rest at the tuyere, or use cold water to punch the head with cool water, it will make the skin tight and sweat tight and cause physiological dysfunction such as temperature regulation, and the decrease of immune function will lead to cold, diarrhea, asthma and other diseases.
5、 Don't smoke
After exercise, smoking, breathing in the lung of fitness errors air mixed with a large number of fitness mists, on the one hand, in addition to reducing oxygen content, adverse repayment of "oxygen debt", it is difficult to eliminate the fatigue of the body;
On the other hand, when the human body inhales such foggy air, it will affect the gas exchange of the body's body's body's wrong body body body body body, which will lead to chest tightness, asthma, dyspnea, dizziness and weakness after exercise.
6、 Don't "omit" to relax the organization activities
The practice shows that relaxing sorting can not only make the motor's cerebral cortex excited, the heart rate and respiratory frequency faster, but also recover to the quiet state before the exercise through the appropriate relaxation of hands, walking, relaxing massage and breathing rhythm relaxation, but also help to recover the fatigue of muscles, relieve the discomfort of acid swelling, and avoid dizziness, fatigue, and fatigue after exercise Nausea, vomiting, eye flower and other adverse phenomena. Therefore, after each exercise, we should do a good job of relaxing and finishing exercise to help the recovery of the body and improve the fitness effect.
What do you eat after you have a good workout
Many fitness friends often eat beef, because after the fitness day need to supplement a large amount of protein, and beef contains a large amount of protein, fat content is very small, can play a role in reducing fat and muscle.
Fitness is naturally good for the body, and nutrition after fitness is also very important. A meal after fitness is crucial to the people after the exercise. When the appropriate carbohydrate intake can change the decomposing metabolism state (burning muscle energy) caused by training into the synthetic metabolism state (increasing muscle volume).
Whether or not you can get a nutritional supplement after you work out depends on how you take carbohydrates. After exercise, carbohydrate intake can promote the secretion of insulin, a synthetic metabolic hormone.
Conclusion: This article has introduced a lot of fitness skills, usually like the cultivation of fitness may as well try the practice provided in the article to try, in addition, the small editor should remind that after the exercise do not drink some cold drinks. Because the digestive system of human body is still in a state of inhibition after exercise, eating a large number of cold drinks will easily cause gastrointestinal spasm, diarrhea, vomiting, and other symptoms.
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