Aerobic exercise and fitness while hurting?

Aerobic exercise and fitness while hurting?

More and more people are paying attention to their physical health and body shape, so many people will go to the fitness center or do fitness training on their own, but in the fitness training, because we are relatively poor in the knowledge of fitness process, so maybe you think “The “truth” you take for granted is actually seriously hindering your progress. The following is the “correction” of your ideas.

  Misunderstanding 1.

Strength training can’t improve flexibility. You can increase muscle strength and flexibility of ligaments at the same time.

Strength training moves such as lunge squats, squats, pull-ups and deadlifts can not only effectively improve the level and effect of fitness training, but also have better results in developing softness than pure static pulls.

  Misunderstanding 2.

Milk has a high level of correction, and it is generally accepted that milk is good or bad.

Because milk is cheap, expected to be nutritious, and easy to absorb, re-milk, especially skim milk, is an ideal choice after training.

  A “milk meal” of about 300 ml can provide excess glucose, whey protein and casein. These two proteins with different absorption speeds combine to provide a continuous supply of protein to the body after training.

  Misunderstanding 3.

The right and left hand load weights should be the same, and at the same time, it can stimulate muscles that are difficult to train.

A typical exercise is to exercise with two dumbbells of different weights.

  In the beginning, you can control the weight difference between left and right to 5%?
About 10% is more suitable. After finishing a group, the left and right machines with different weights are exchanged.

Unbalanced weight budgets muscles have greater potential to maintain balance, and muscles can also grow with deeper stimulation.

Remember, and keep the action standard.

  Misunderstanding 4.

During bench press, the barbell is lowered to touch the chest to correct the deviation. In order to push the weight of the weight, the athletes deliberately put the barbell lever down to touch the chest and then push it up. This can reduce the latissimus dorsi muscles and help push the weight.

  In this bench press process, the latissimus dorsi muscles not only support but also “borrow”.

However, fitness exercises have the power to lift weights for the purpose of lifting weights. If you use the strength of the latissimus dorsi to perform bench presses, it will reduce the strength of the pectoral muscles, so you should avoid lowering the barbell to the chest during bench presses.

  Misunderstanding 5.

In the long run, low-intensity aerobic exercise can reduce fat and correct the “truth”. You must raise your heart rate to a certain level during exercise and maintain sufficient exercise time.

However, this view has its problems.

  The basis of this view is that low-intensity exercise provides a higher proportion of energy for adults than high-intensity exercise, and the energy consumed by high-intensity exercise is more from glycogen reserves.

However, what it refers to as a high percentage of consumption in low-intensity exercise is based on the fact that dispersive consumption is not high, unless it takes a lot of time.

  For example, although you do a low-intensity exercise of gradual sit-ups, the total scattering cost is still relatively low, and there will not be much breakthrough.

The high-intensity exercise can consume a very considerable range in a short period of time. Although the proportion of slight exercise is relatively low, from the overall effect, high-intensity exercise has a great effect on fat loss.

  Misunderstanding 6.

When squatting, the thighs must be deflected from the ground level. The latest research indicates that the lower the squat, the lower the risk of injury.

If you ask any surgeon such a question, in what state is the knee joint most unstable?

Then the answer will be exactly the same when 90 degrees (that is, when squatting until the thighs are parallel to the ground).

  This is because at this angle, the relative position of the superior bone and the femur is at the maximum free state.

Moreover, since squats that only squat to the horizontal position have a small range of motion, you often use longer weights, which increases the risk of injury.

Relevant experts specifically conducted comparative experiments. One group of trainers used squats that only squatted to the horizontal position, and the other group used squats that tried to squat to the lowest position. As a result, the trainers who squatted stepped down to show more significant muscle growth.