What rhythms must be mastered when working out?

For example, when working out, it is recommended to do 15 minutes of stretching first. Then about 40 minutes of anaerobic exercise, 40 minutes of aerobic exercise, plus 20 minutes of stretching. It would be better to follow this rhythm.

The rhythm when doing movements, you need to cooperate with your own breathing when doing movements, don't let your breathing be chaotic, and your breathing movements will be chaotic.

The rhythm of the action. Don't do it too quickly, or your muscles will be over before they are activated.

The rhythm of the breath. Breathing is also an important part of the matching movement, which helps you to exert your strength.

The rhythm of completion. Fitness depends on the physical condition and the ability to do it.

1. First of all, a good warm-up has a great effect on the muscles of the body, and when the warm-up moves the muscles and bones a little, there will be a better effect on fitness.

2. Aerobic exercise is also a detail of fitness, which can reduce the body fat rate of fitness personnel and make the lines more obvious.

3. Protein supplementation is indispensable, and protein supplementation can keep muscles from lacking nutrients.

The first point is that you must pay attention to the explosive point of your strength when exercising, so that you can get a good workout, and the second point is that you must pay attention to the swing of your hands when running.

When it comes to warm-up, many people don't know what they should do when they are warming up. The purpose of the warm-up is to make the body slightly warm, and the slight sweating shall prevail. It generally takes about 5 minutes in summer and 15 minutes in winter, requiring a certain amount of aerobic and several compound stretching movements.

This is a prerequisite for injury prevention. People with training experience will choose a warm-up according to their physical condition. A few people come up with a few sets of weights to warm up, which is not suitable for beginners.

Don't ignore these few minutes of warm-up time, he can make us go far.

Beginners want to apply the rhythm faster, the most important step is to have a certain understanding of their own situation, as long as they understand their own shortcomings in order to formulate corresponding solutions to solve their own problems, to improve the quality of the body, improve the quality of the body, and lay a good foundation for adapting to the rhythm.

Secondly, the use of stretching and expanding exercise in fitness, the stretching preparation before fitness can be done well, and the accident of muscle strain can be avoided to a certain extent due to excessive training intensity during fitness exercise, and the stretching action after exercise also plays a role, which is responsible for the safety of the body, and only if the physical state remains normal, can it be better to fitness.

Timely replenishment of nutrition, a lot of energy will be consumed after each fitness, and the body's function will decline, at this time the body urgently needs to replenish energy, if the body energy is not replenished in time, it will be easy to cause certain damage to the body.

In the early stage of fitness training, novices should first carry out some relatively simple training, such as running, cycling and other actions, do not blindly train without mastering the equipment, be sure to carry out reasonable training according to their own situation, do not ignore their own bearing capacity because of impatience, must combine work and rest.

Many novices at the beginning of fitness, did not take into account their physical condition, began to train blindly, such as choosing running, cycling and the like, and almost every day in the exercise, so it is easy to cause certain damage to the body, novices should set a transition period, this specific time can choose 3 days and 1 rest, each exercise time is 35 45 minutes, be sure to give your body a certain amount of adaptation time.

We must make a reasonable plan according to our own situation.

Learn to adjust yourself, or the most direct way is to find a personal trainer to teach or a friend who already has rich fitness experience to take you with you, so as to adapt to the fast pace of fitness.

Beginners in fitness must not be too demanding of themselves, step by step, not overnight, to be down-to-earth, step by step, and slowly adapt to the rhythm.

It is necessary to warm up properly, drive the heat of your body, and find a coach for professional training to learn faster.

The most important thing is to form habits, only when you get used to it, your body will slowly adapt to the rhythm, which requires you to have time to exercise yourself every day.

You can start with the easy ones first, don't rush them, and challenge the difficult ones all at once. Start with the treadmill and increase the difficulty step by step, and you will know better.

Grasp the fitness time, control the fitness intensity, make a reasonable plan, and eat scientifically.

The basic training every day should not be left behind, and the second is to learn more from the coach while the basic training, and after mastering the essentials of the movements, train more in private.

From the simplest and most basic to do a good job, lay a solid foundation, and the rhythm of the back needs to be carried out with a solid foundation in the front, otherwise there is no way to go on, but it will affect the efficiency.

I think it's time to make a scientific plan first! Take it one step at a time and get used to it slowly. From less to more, from slow to fast. Don't be reluctant and in a hurry, life lies in sports, sports lies in persistence, come on!

You can train yourself with light training first, and then slowly increase the intensity of your training.

Fitness is not something that can be achieved overnight, and everyone has their own fitness wisdom. Too strong and may cause harm to the body; The intensity is not enough, and the purpose of fitness cannot be achieved. Fitness is also a science, and when you start working out, you must think clearly about your fitness purpose, physical fitness, and time coordination.

Gym fitness.

Determine your purpose

There are many obstacles to the purpose of our fitness, either to strengthen the body, or to get in shape, or simply to maintain good health. Different purposes have different requirements for the intensity and frequency of fitness, such as maintaining a relatively tight rhythm if you want to gain muscle, and exercising every other day can make muscles recover and regrow; If you are the main one, you have no worries about this, and you can ensure the effect of exercising every day.

Organize your time wisely

No matter what the purpose of fitness is, fitness is a cause that requires a lot of time and energy. At this point, we need to reconcile fitness with work and life - the purpose of fitness is ultimately to benefit life or work, and too much exercise may help fitness itself, but we also need to consider whether it will have a negative impact on others.

Motion. Consider your own physical factors

Physical fitness is the basis of everything we do, and this factor should also be reflected in the frequency of exercise. If your physical fitness is relatively weak at the beginning, you can try to exercise at a lower frequency with an appropriate intensity, and then gradually increase the intensity and frequency. If you have better physical fitness, you may wish to increase the frequency of exercise to make your body enter the state faster.

Exercise gradually

Fitness is a process that requires a lot of time, and there will be successes and failures, as well as moments of high emotions and moments of low emotions. We need to keep a clear mind when exercising, adjust the frequency of fitness according to our own exercise, and do not be easily affected by the enthusiasm or low mood of exercise, so as to ensure that the body will not be overdrawn and will not be undertrained.

Fitness frequency.