Common mistakes and precautions made by girls in fitness!

Girls go to the gym to exercise, for a better body shape and line. If you already have a "convex" figure, you need to cut some fat to make yourself "concave". If you already have "concave", you need to build your muscles so that you can have a bumpy figure.

Many girls have realized this, not only doing aerobic exercise, but also combining strength. But there are still many girls who are still on the wrong path. Let’s take a look at 8 mistakes that girls often make when exercising in the gym:

1. Fear of "masculine"

Don't worry about your muscles exceeding your ideal aesthetic height. Unless you feed them intentionally. Muscles do not grow out of thin air, you must have sufficient carbon water and protein to support them. This is why men eat chicken breast, steak, fish, protein powder... and five to eight meals a day in addition to weightlifting. If you don't eat like this, you don't want to become "too big".

2. Worried that your face is too ugly when you use force

As you know, if you want to build muscle, there will be some discomfort, it will be a little painful, and you will pay some price for it, such as the image of your lady.

In the first few, you may still be able to maintain an elegant expression. As you gradually exhaust yourself, even if the weight is appropriate, you will be in pain, and finally complete the last one with an embarrassed and ugly expression. In fact, people who really know how to exercise will not find your expression ugly, and you will not find your expression ugly afterwards. Those who laugh at your hideous expression can only envy your good figure in the end!

3. Abdominal worship

Many girls regard practicing the "vest line" as an important goal of their fitness, and even some girls want to practice six-pack abs with obvious contours under the stimulation of some bodybuilding pictures. In fact, everyone has six pack abs-as long as your fat content is low enough, they will show up.

As long as you take out a few training sessions a week and do 3 to 4 sets of 15 to 20 resistance abdominal muscle training in each group, it is completely enough. The rest is to do a few sets of abdominal crunches during the "fragment time" of training. It doesn't matter if you don't do it. You need to spend other time building those more important muscles and reducing fat.

4. Do strength training on wave speed balls

(BOSU) ball, or call it a half-round ball or some other name. As long as you do weightlifting exercises on unstable surfaces, your muscles will become more tense and fatigued faster. But the effort made by the muscles to maintain balance is not the type of effort required for muscle growth.

Moreover, in order to maintain balance you must use lighter weights. Even a very light weight on the wave speed ball will make you tired quickly, forcing you to give up training early. So your muscles will miss the best stimulation.

5. Too much aerobic training

The negative energy balance created by excessive aerobic training consumes your muscles instead of fat. Remember, excessive aerobic exercise will "kill" your muscles. There are indeed better ways to reduce fat. Such as practicing sprinting and intensity interval training, Tabata.

6. Too specific

Because the body will adapt to the actions you often do, whether it is strength training or aerobic training. Always repeat the same routine, the body has already adapted, and can consume the least energy to achieve the same exercise effect.

So you need to change your training plan every four to six weeks. For example, the first cycle focuses on training the legs, and the next cycle focuses on the shoulders and arms. Your feelings need to be stable, but your body needs new stimulation

7. The exercise plan is too messy

In the few days when I first applied for the fitness card, I went to exercise classes, jogging, and lifting iron almost every day. I even spent the whole day in the gym. After a week, she found that she hadn't lost a few kilograms, so her enthusiasm dropped, so she stopped going to fitness... This seems to be the biggest "heart demon" of novice fitness.

8. Afraid to add calories

Shake your determination to diet to lose weight! Intake of low-calorie food is as unreliable as excessive aerobic. what is the reason? To put it simply, within about an hour after you finish strength training, no matter how high-calorie food you eat, it will hardly increase your fat. But during this period, your muscle building requires a lot of protein and calories.