18 common sense of fitness, often review it.

Article 1: Only do a little bit every day, but you must persevere. It sounds very easy, but many people can't do it. Whenever you feel that you can't stick to it, you need to always let yourself do a little bit of it every day, but persevere, such as taking a four-day cycle to complete a set of actions that someone might do in a day.

Article 2: Be sure to do some dumbbell exercise. Some people like to use the bell or other equipment to complete the strength training, but the fitness 114 recommends that there must be dumbbell training, because the exercise effect of free instruments is unmatched by other instruments. For example, a set of double-armed grips that you have done with other instruments is definitely not as effective as using a dumbbell.

Article 3: Focus and concentrate on training. Although you are training muscles during training, you must be fully committed, because only the preoccupied training can achieve the best results.

Article 4: Try not to use a belt. Unless you have to rely on a belt because of injury or weightlifting, try not to use it. When I suggest you use barbell training, wearing shorts and a tight fit body, lift the buttocks. Tough arms and shoulders are the best belts.

Article 5: Try to reach your limits as much as possible. In order to fully tap the potential and pursue long-term training, it is better to pursue the maximum limit. You don't have to practice a whole set of moves. Time can be shortened according to the specific situation, but the strength is strengthened.

Article 6: Constantly try new actions. In order to stay fresh, you should try to keep your training as new as possible, or try new training methods. For example, if you used to use horses to exercise your hip muscles, then you can try to use the race. If you have been accustomed to practicing with parallel legs, try the next step with a lunge.

Article 7: Try the ultimate compound training method. This method is to first completely fatigue a certain part of the muscle through a single training, and then carry out compound training to receive more intensity training. For example, when you practice your horse and exercise your hip muscles to the limit, you can choose another exercise device to exercise.

Article 8: First do a shoulder contraction. For strength training, such as grabbing a barbell or rowing practice, be sure to first retract your shoulders before touching the device. This will help you reduce the pressure on your biceps.

Article 9: Eat a balanced breakfast. The quality of the breakfast is important and you must have a balanced diet every morning. A good breakfast not only avoids low blood sugar, but also makes you feel full of energy.

Article 10: Replace Suda water, coffee and beverages with water.

Article 11: Every day is a brand new beginning. Get up from bed every day, let yourself have a good mood, don't let troubles stay overnight. Every day is a brand new start.

Article 12: Fantasy good things. Fantasy all the good things that you expect will be realized in the near future, such as a slim and healthy body, a dream lover and a better job.

Article 13: Let the example give you strength. First of all, when you choose an example, you must choose the best one. The power of role models is endless. They can not only provide you with successful experiences, but also give you confidence in the future.

Article 14: Maintain adequate sleep. Many people are too busy to work and keep 8 hours of sleep a day. However, you should ask yourself to stay in bed for at least 8 hours a day, and the higher requirement is that you should go to bed and get up at regular intervals every day, and you can fall asleep when you get a bed. It is better to take a warm bath before going to bed.

Article 15: Keep your hands warm. Many people don't know that cold hands can easily trigger a cold, and you won't be able to train properly. Remember to keep your hands warm while exercising. When you are running, etc., keep rubbing your hands to keep the temperature.

Article 16: Learn to distinguish between discomfort and pain. Training tends to make you feel uncomfortable, especially when training your abdominal muscles and the left and right sides of your body. This discomfort usually disappears after a few days, but when a pain is found in a certain area, a lump appears. Or after training on the left and right sides, only one side has pain, etc. You must check if you have been injured.

Article 17: Pay attention to relaxation training. Many people know that there will be some relaxation training when starting or ending a set of movements, so don't underestimate these trainings. In particular, beginners should perform stretch relaxation training between each set of movements, as studies have shown that this can increase the effect of 203. In fact, when I wake up every morning, I do some stretching exercises on the bed, even for a few minutes, which is very beneficial .

Article 18: Always pay attention to fitness 114 network, fitness 114, fitness has quality.