Sweat is wasted if training is not of high quality

There's no training, there's no gain

To change, to get strong, to be perfect, only through countless trainings can succeed

Countless sweat can return the gratifying eyes

And training has quality differences

Without excellent training, your sweat can only be wasted

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Often, the same people do the same training, do the same movements, but get different results, don't be satisfied with just completing the training, completed the movement, ask yourself whether the movement completed is the best effect in this training class

You really need is not like this, every training, you must think about every action, every detail, whether it is what the body needs. Every day the body's condition will change, how to adjust, how to train more efficiently is what you need to think about

Fitness is like looking in a mirror, how you treat him, he will treat you in the same way, of course, you put in ten efforts, he may only return you three,

So how can we improve our training efficiency?

1Control the head before controlling the body

When we enter the gym or train at home, before lifting heavy bars and dumbbells, first calm your mind and feel your body, the control of the head is as important as the actual training

For example, when we use dumbbells to do bicep curls, use your will to control your muscles, clearly feel that your biceps are lifting the dumbbell, instead of relying on leverage, all your will should be concentrated on the muscles you are training

2Don't be careless about the movement, don't deceive yourself

The same movement, everyone does differently, as mentioned above, bicep curls, you can quickly lift and end this set, or carefully feel the muscle contraction, feel

Of course, the efficiency difference is obvious, no need to explain it, 3Try different movements
Muscle growth comes from stimulation followed by damage, after repair, it is stronger than before, and different stimulation can achieve better effect, muscles are like people, also will get used to it, if we always do the same movement, the same sets, the same numbers, the stimulation of the muscles will decrease

So for the same part, prepare several different actions, change the sets, numbers, or order, your muscles can regain stimulation

But remember, don't be familiar with the movement more carefully, all training has the premise of not letting yourself get injured4Train the weak parts

People always show their good side and hide their weaknesses, when we wear short-sleeved shirts, show strong arms, it is admired by everyone, but perhaps your abdomen, leg condition is not so good, but we hide it with clothes, Of course, it's okay to modify shortcomings like makeup, but it's better to improve it from the essence, train your weak parts, from two percent progress to eight percent progress and from eight percent progress to nine percent, the efficiency difference, I think you can see

5Slow down the speed

In the movement, slow down the training, make sure every action is correct, especially the contraction action, feel the muscle contraction, make sure the muscle can output more, the more time you increase, the more blood will enter the muscle (of course, this is limited to the beginning of learning new movements)

6Check the effect of your training, let the muscle's swelling sensation come more violently

Hope the effect of the movement is better, first understand the operation of the body, generally when we exercise, muscle will have temporary swelling, let you look more defined, this detail is whether this training is effective, The reason for the phenomenon is that when we exercise, blood flow to the muscles, at this time the muscle tissue has more oxygen and nutrients, so that the energy of the muscle cells exhausted, can regain energy, so we just let the muscles easier to bloodshot, can make the effect of the movement better

Combined with stretching to stretch the muscle, not only can shape, but also make the muscle increase muscle mass faster, of course, it's faster to reduce fat, but often after a hard training, feel like nothing happened, don't have the feeling of bloodshot, The reason is that you may not have a good condition today, you are not concentrated, or your training method is not variable, there are many reasons, but we hope the training can feel that the part has a noticeable swelling and bloodshot (for people, it's not a major reference condition, but from the psychological aspect, you will feel great)

Writing in the end: year after year, day after day, fitness road is getting longer and longer, forward walking at the same time, it is important to pay attention to your changes, correct the fitness 'trajectory', so you can walk further and further, next issue see

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