Ten fitness tips you must know

　　Weightlifting is an intense exercise for tendons, muscles, and joints, so when lifting weights exercise Be sure to do some appropriate warm-up exercises before exercise to allow the body to fully move, so as not to cause harm to the body.

　　1. No warm-up and stretching activities

　　Warm up with lighter weights or do stretching exercises before lifting weights, otherwise it will cause very serious harm to your body, ranging from muscle strain to joint damage. Not doing preparatory activities will also have an impact on your entire workout, which will reduce efficiency. Warming up before a workout, just like warming up your car before driving, is an important step in getting the best results.

　　2. Don’t keep a fitness diary

　　Some people are very interested in fitness exercises and train very hard, but after training they are so tired that they don’t want to do anything, let alone keep a training diary. People often ask me: Should I keep a training diary? To be honest, I train every day and never write it down, but I keep it in mind. But you have to remember that the worst notebook has a better memory than the smartest brain.

　　According to experience, some people may interrupt their exercise diary, but it is best to maintain continuity and make as many training records as possible. Write down the time of each exercise, the type and weight of the equipment used, and the intensity of the exercise. This habit will allow you to keep track of your progress, and eventually you will achieve the best results.

　　3. Never change your fitness schedule

　　Fitness should be regular. You can't do this today and do that on a whim tomorrow. You should make a training plan. Once set, you must abide by this plan to exercise. However, this does not mean that once the plan is made, it will remain unchanged. Some people implement the same plan for a year without changing it. This is wrong.

　　If you want to have a long-term effect, you should change the training plan every two months. Otherwise, it is impossible to achieve satisfactory results without training diversity. Changing up your training doesn't mean changing every exercise for every body part. If an exercise works well and suits you, you might as well use it and simply change the angle, intensity, or length of time. This may make it more fun for you and provide better results.

　　4. Excessive use of shoulder straps and waist belts

　　When lifting heavy objects, shoulder straps and waist belts are good tools, but they should not be used frequently, otherwise they will have the opposite effect and risk unbalanced development of your muscles. In addition, overuse can also cause serious injuries, so use them sparingly. Does this happen often? That is, the appearance is getting worse and worse, the sleep is getting worse and worse, and the training effect is getting worse and worse. Then take a look and see if you have made any of the following mistakes.

　　5. Eating errors

　　Dietary errors include irregularities, picky eaters, unbalanced nutrition, etc. Dietary errors are the main reason why a person cannot achieve the exercise effect he is pursuing. Protein is the main nutrient for building muscle. In addition, if you want to get and maintain a healthy To maintain your physique, you must also supplement carbohydrates and other necessary nutrients. There are other nutritional issues to consider, such as taking in enough calories and drinking plenty of water every day. Because this topic is so important to fitness, read more about common nutrition mistakes.