Don't blindly exercise, you need to know what you want.
1. Don't overtrain and don't get hurt. 2, do not have a sense of superiority, fitness is just a habit and needs. Just like some people like to read books, some people like to watch movies. Flatten your mind, accept imperfect self, and respect others. 3, do not diet or overeating. I don't know about weight loss, but if you just want to maintain a healthy body, please eat in moderation. Muscle-building and plastic partners need enough nutrients to help the muscles recover and grow, otherwise the hard training can't match the equivalent return. At the same time, don't expect high-intensity training to help you offset an unrestrained dinner in a short time, which will only make your training lose its value. 4. Don't stay up late, don't over-smoking and drink. At least for me, fitness is a healthy lifestyle. If you choose this method, then you can selectively abandon things that violate it. Contradictions cannot coexist under common circumstances. 5, do not practice chest only for good looks, it will cause the upper cross syndrome (should be so called, know that there is a big God explained this symptom in detail. If the chest muscles are too developed, the back muscles are loose, then the chest muscles will appear to the body The effect of the front stretch, the result is the appearance of chest and other body problems, and will cause neuropathic pain). I didn't understand this when I started to exercise, and I practiced excessively, causing neck pain and deformity. Later, after the reminders of good people began to pay attention to back exercises, the posture has now returned to normal, and the pain has disappeared. Therefore, the muscles of most parts cannot be strengthened alone. The human body is a system, and each part has a magical connection. 6, do not use fitness as a game, fitness exercises are also a technical standard. The correct way is to master the correct technical actions, and then start to increase the weight for training. For a simple chestnut, bench press is the basic chest exercise. It looks very simple, not just pushing the barbell up. But in fact, this action contains a lot of normative considerations. For example, if the shoulders are to be clamped, it is best not to leave the bench chair, the angle of the arm and the barbell. If you do not practice, there will be problems such as shoulder shaking and incorrect force parts during training. Over time, direct or indirect damage to the shoulders, elbows and waist. (Squatting hard pull, etc. is to master the correct way of exerting force, once the injury is generally more serious) 7. Do not wipe the sweat with the hand that has grabbed the equipment. Fitness equipment is still very dirty, the skin may be allergic or acne, especially on the face and neck. Use a towel to wipe the sweat or pad equipment, pay attention to hygiene. 8, do not do warm-up exercises, sometimes seemingly simple warm-up exercises can effectively avoid injuries. 9, do not do stretching training, sometimes the appropriate stretching action will effectively promote muscle growth after strength training. 10, do not pay attention to the training of the second and third arm. Many movements require the strength of the arm to make the foundation. The foundation is not, and the weight strength cannot be lifted. 11, don't always look around. If you are handsome, will you be misunderstood when you are looking at each other? If you look ugly, how can you look at it? 12. Don't easily believe that private education is a worrying statement, and you must accept it critically after rational thinking. If you want to ask for personal training, first observe the coach's substitute situation and effect before making a decision, don't be deceived by the hype, and don't be frightened by the alarmist speech (for example, some coaches will say that you have problems with your posture, training methods) There is a problem, if you do not correct it in time, then let you buy his class, especially the novice is best to lie.) Good coaches are definitely there, but there are still hooligans for the purpose of selling classes. We must prevent and spend money where it is worthwhile. 13, do not occupy the equipment for a long time to play mobile phones, be careful of the tempered big brother to show his biceps. 14, do not discriminate against the shoulder muscles, deltoid muscle will make you dress more upright, will make you more attractive in the summer, do not ask how I know. 15, do not pay attention to the protection of the opponent's wrist. If it is a heavy weight training, it is recommended to prepare a wristband. If the wrist is injured, the fitness plan should basically be put on hold. 16, do not only do sit-ups, careful lumbar disc herniation and cervical spondylosis. 17. Don't move up and pull up. Pull-ups are not a simple move for novices, because the minimum weight is your weight. So you want to complete the standard pull-ups and do some basic back training step by step. After a while, you will be surprised to find out that your latissimus dorsi muscles come out. At that time, the pull-ups are no longer a problem. 18, do not take a bath with cold water after exercise, cold water will make people catch a cold, and sometimes may cause cramps. 19, do not pay attention to the maintenance of the skin. Sometimes you may take at least two baths a day on fitness days, especially in dry weather, and people's skin can't stand it. So be good to yourself, get ready for body milk, hand cream, straight men use these are not shameful. 20, do not mess with tonic. Protein powder can be eaten if you gain muscle, provided you understand its functional ingredients and eating guidelines. 21. Don't go alone on the fitness road, and don't be too passionate about strangers. Most fitness gods still like to share their experiences with others (at least the gods I have met meet this standard, seemingly cold, but friendly.) Have any questions about talking to the right place at the right time, such as when you are resting between groups, changing clothes or taking a shower. But don't over-occupy others' time, mutual understanding, mutual respect. It is very important to be a little white that is not annoying. 22. Don't ignore leg training. Leg training is very important, very important, very important! This is a sub-question! You ask me why, in fact, I can't say too noble reasons. I don't know how to practice. I don't know, but at least I will lose you in the gym as a man's dignity. Have you experienced the expression of squatting with an empty barbell and a contemptuous look at the girl? There are many advantages to practicing the leg. Leg training not only exercises the leg, but also exercises the hips. The core muscles are trained, and the posture of the ox-legs inside and outside the leg is relieved to some extent. So put your leg training on your schedule. 23. Don't take fitness as a career. Fitness is a process of continuous learning and a very broad field. I don't think that fitness is much simpler than what I have studied. This is a subject about the body. Is there a more complicated system and structure than the human body? If you are outgoing enough, talk to people. If you don't want to bother others, you can also follow some fitness public numbers on Weibo WeChat. There are still many people who love fitness on the Internet. I have also paid attention to some of them. There is no advertising and pure dry goods, which is very helpful to me. (Do not advertise, if you have a request, you can reply to me privately, I will reply as soon as possible) 24. Don't make plans. After you have a clear understanding of your body, learn to plan your body and make appropriate training records (such as the weight of training, the number of groups and the number of times, sleep time, for each exercise on each training day, And every training experience). As the training progresses, regularly review your fitness effects, you can take pictures to measure body fat and other methods. See your progress and encourage yourself. If the effect is not satisfactory, go to the training record to find the problem and make adjustments. (I also have the habit of making records, at least I can see my own efforts, this feeling is very satisfying) 25, do not blindly exercise, to know what you want, do not be influenced by other people's speech or behavior around your training program. 26. Don't be unsanitary. If you are sweating, please bring your own towel or paper towel, don't let others resent. Or, if you are brave and sexy enough, you can wear a full body sweat-proof tights and a swimming cap. 27. Don't just take off your shirt. If you are a god, I can't help you naked. But if you don't, please don't take off your suit. It's ugly and stupid. 28. Don't give up easily. Before you start, ask yourself if you are ready. Once you start this lifestyle and stick to it, you will feel the feeling that regardless of the indifference and prejudice of others, regardless of the loneliness and reality of the past, here At the moment you are talking to yourself, that feeling is wonderful. 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