What are some tips to learn to make your training work better?

Be sure to do a proper stretching massage after exercise, which can make the training effect better. Change the rhythm as much as possible during the exercise, so that the effect of the exercise can be doubled.

One of the tips I learned was to tuck my stomach when doing exercises. Don't look at just such a small action, it will have a great impact on you. The strength of the core muscles can also be trained, and it is more tiring.

Try not to overtrain when training to avoid muscle strain, you can stretch your legs after training, it will have the effect of modifying the leg shape after a long time, and it can also prevent muscle growth.

You can eat properly after your workout. You can eat something rich in protein from beef, and drink a moderate amount of water, which can double the effect of training.

(1) Try to choose a softer field for morning fitness running, and it is best to practice running on the track in the sports field, not on very hard ground.

2) Don't wear hard-soled shoes when running, try to wear shoes with softer and thicker soles, it is best to wear sneakers, rubber shoes, cloth shoes when you don't have rubber shoes, but don't wear hard-soled leather shoes and plastic shoes.

3) The running posture should be scientific and reasonable. The heel should be avoided to land first, and the forefoot should be used to land first, giving full play to the elasticity of the arch of the foot, so as to facilitate the cushioning action and reduce the resistance when landing. The back pedal of the leg should be stretched.

When the feet hit the ground, it is necessary to make good use of the cushioning force, not too fierce, so that people feel that the feet are light and elastic, and can also reduce the burden on the feet, which can be durable and avoid pain.

4) When running, the laces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Frequent foot soaking with hot water, at least after every morning exercise and before going to bed every night, can reduce the viscosity of the foot muscles of the lower limbs, enhance the elasticity and stretch of the joint ligaments, and also prevent pain, which is conducive to the next morning exercise.

5) Before and after participating in the morning exercise fitness run, you should carefully do a full warm-up activity and tidying up activities, especially the lower limb hip joint, knee joint, ankle joint, muscle, tendon, and ligament should be fully mobilized to participate in the morning exercise fitness run. These are also very important to protect your feet. [This paragraph] improper running is easy to injure the body.

Benefits of running.

1.Improve sleep quality.

By running, the blood supply and oxygen supply to the brain can be increased by 25%, so that the quality of sleep at night will also be improved.

2."Ventilation" effect.

During running, the volume of the lungs rises from liter to liter on average, and at the same time, the amount of oxygen carried in the blood increases considerably.

3.The "pump" force has increased greatly.

During exercise, the frequency and efficacy of the heart beat are greatly increased, and the heartbeat, blood pressure and elasticity of the blood vessel walls also increase.

4.Promote health.

Running boosts the production of white blood cells and pyrogens, which eliminate many viruses and bacteria from our body.

5.Stay steady.

Regular jogging exercises will strengthen the resistance of tendons, ligaments and joints to injury, reducing the chance of sports injuries. At the same time, the muscles, and connective tissues can also become stronger.

6.Eliminate tension.

Jogging inhibits the secretion of adrenaline and cortisol, two stress-causing hormones, and releases the feel-relaxing "endorphins."

7.Stay young.

With regular exercise, the secretion of growth hormone HGH increases and can delay aging.

8.Store energy.

By running, musculo-liver glycogen stores rise from 350 to 600 grams, and the number of mitochondria also rises.

9.Get in shape. By running, women can reduce their body fat by 12%-20% and men by 6%-13%.

Breathe through your nose, exhale deeply and inhale deeply, run to stretch your stride, push your thighs to send your calves, swing your arms back and forth, don't swing left and right, swing your elbow joints as the axis, relax a little when you run, don't stiffen your whole body, the long jump that Powell is a model of running, you go and see... At the beginning of training, you should lay a good foundation, train your physical fitness, run more long-distance running to train the ability of your muscles to continue to supply energy, and in the later stage, you can adjust your training according to the project you are competing.

To relax when running, preferably jogging.

You can eat more protein-based foods and train some exercises that are more muscle-building, such as Russian twists, pull-ups and so on.

The first simple technique is to do warm-up exercises before training, and the stretching action must be very standard, so that you can make the muscles explode when you exercise, and the second tip is that when you do strength training, the search point of the arm must master the most basic technique of retracting and releasing freely, so that you can exercise without hurting the muscles.

The first tip is that you should carry out this stretch of strength, through the stretching action can make the muscles explode well, a sense of strength, this is the best trick, the second trick, is to pay attention to this strength when you press this stretch freely, the muscles get a good contraction.

Pull-ups are a workout that can definitely double the training effect, this exercise can effectively exercise 70% of the muscles in our body, and make your muscles especially shaped.

1. Plank.

Keep your feet slightly shoulder-width apart, bend your elbows, and use your arms against the ground to support your back straight. Keep your body in a straight line from beginning to end, and you'll feel the muscles in your abdomen contract violently, and your whole body fights against gravity. If you stick to it for one to two minutes a day, your lower abdomen will definitely become flatter and your back will become firmer.

Second, the half-ship action.

After sitting on the mat, lean back with your upper body and arms parallel to each other, and lift your legs off the ground in a boat-shaped. After holding this action for 3 breaths, the back is slightly lowered back, and the legs need to be stretched forward at the same time, do not touch the floor, in a half-boat state, return to the initial action after three breaths, repeat all the movements ten times, and insist on it every day to slim down the lower abdomen.

Squats and push-ups, squats can better exercise the leg muscles, and push-up training is more comprehensive, which is better for exercising.

Weights allow you to eliminate your abdomen and defeat stress, fat, heart disease, diabetes and cancer, and weights make you even smarter and happier by picking up and putting down heavy objects. It's just a few times repeated, how can such a simple action have such a great effect? It all starts with tiny muscle fibers.

1. Putting aside more than 40% of fat, this may be the biggest secret. Someone must have told you that aerobic exercise is the key. But in fact, retraining is more important.

Researchers at Pennsylvania State University in the United States recruited a group of overweight people, lowered the calories in their diet, and divided them into groups. One group did no exercise, the other group did aerobic exercise 3 days a week, and the third group also exercised 3 days a week, but they not only did aerobic exercises, but also did weight training. Each group lost about the same amount of weight, about kilograms.

It turns out that people with heavy training get rid of more than 3 kilograms of fat on average than those without heavy training. Why? Because the weight loss of heavy trainers is mostly pure fat, while the other two groups lose only kilograms of fat and several kilograms of muscle.

After careful calculations, you will find that the heavy trainer is equivalent to an additional 40% fat loss. This is not a special case. Studies have shown that people who only follow a diet plan without weight training lose an average of 75% of their weight in fat and 25% in muscle.

This 25% may modify the number on the scale.

When muscle fibers adapt, the burden on the body is reduced, so daily activities such as going up stairs or picking up objects become effortless. And, if you continue to retrain regularly, you will find that even the most difficult physical work. It will also be easier.

The scientific community calls this the training effect. The results are confirmed. Training not only strengthens your physical strength, but also improves your overall life.

However, if you go through a diet plan and train hard, you'll be able to preserve your hard-earned muscle and burn more fat. Think of it from the perspective of liposuction: It's just about removing the unsightly fat, right?

3. If you don't retrain your clothes, be ready to say goodbye to your brachial muscles! Studies have shown that between the ages of 30 and 50, it is possible to lose 10% of the muscles in the body. After the age of 60, the rate of decline will be doubled.

What's worse is that, according to the American Journal of Clinical Nutrition, lost muscle will be replaced by lipid defense as the years go by. Scientists have found that even people who maintain a balanced weight for 38 years lose kilograms of muscle and gain kilograms of fat every 10 years. Not only will you look baggy, but your abdomen will also increase, as kilograms of fat take up 80% more body space than kilograms of muscle.

You should plan according to your physical condition and follow a three-day training schedule. At the same time, eat more high-nutrient and high-protein foods.

The first point should be the strength of the stretch, through the strength of the stretch, in order to make your body very strong, very explosive, the second point should be this kind of running exercise, through the way of running can enhance your immunity, so that the body becomes very flexible.

Pay attention to your diet 1, meat.

Beef and chicken breast are preferred, both of which are high in animal protein and low in fat.

It is not recommended to eat pork, the fat is too high.

2. Vegetables. Choose sweet potatoes, tomatoes, cucumbers, and spinach to build muscle-building amino acids.

3. Fruits. You can choose bananas, especially two bananas before the gym.

When training muscles, you should pay attention to reasonable planning time and training intensity, maintain good lifestyle habits, don't stay up late, don't eat sweets, and pay attention to supplementing protein, so that if you stick to it, your training will become more efficient.

Pay attention to rest and diet after training, that is, pay attention to ensure adequate sleep during training, and pay attention to not too high training intensity. At the same time, it is necessary to pay attention to nutritional supplementation, especially protein supplementation.