The following are common mistakes listed by sports experts. I suggest you take some time to establish a correct concept before exercise.
1. I believe everyone who publishes sports movies online. Remember, not every sports movie on the Internet is made by a professionally trained coach. Some demonstrators have not received professional training, and some marketing techniques may be hidden behind them. Beatriz Crespo, an expert with a doctorate in medicine and sports performance, further explained: "It's like some people who are not doctors, but use marketing skills to position themselves as health experts and claim that they can cure certain diseases. These packaging techniques are usually easy to implement, which especially attracts the audience to follow them without consideration and doubt.
2. Try your best to get better results. Crespo said that many people think that if you don't feel tired after exercise, don't feel stiff the next day, or don't do high-intensity exercise every day, it means that you have not made progress and can't achieve results. "No pains, no gains" is the biggest myth and lie in the sports industry.
I think that sweating a lot can lose weight, and sweating too much will lead to dehydration, which is why I shouldn't wear a lot of clothes and exercise in an environment with too high temperature. Santiago Marchante, a Spanish fitness coach, warned that excessive exercise will dehydrate the body, which will not only fail to achieve the exercise effect, but also put the body in danger.
4. Verónica Costa, a trainer who lacks water or only drinks sports drinks, said that during the whole exercise, water must be around you to keep enough moisture, and you don't need sugary sports drinks. "Unless it is aerobic exercise and lasts for a long time (70-75 minutes), there is no need to drink sports drinks. Pedro Ruiz, a personal fitness trainer, said that many sports drinks have strong permeability, slower absorption speed than water and high sugar content, which may cause gastrointestinal discomfort.
Repeating the same exercise over and over again will not make your body better, but it may be counterproductive. "The diversity of exercise is very important to avoid physical fatigue. Crespo explained that we need to provide different * * * through four basic pillars (muscle strength training, resistance training, flexibility and speed) to make up for sedentary injuries. FranciscoGarcía-Muro of the Professional Association of Physiotherapists in Madrid pointed out another problem, that is, focusing on training muscles in one part will cause imbalance in other parts of the body.
6. Do body shaking, and it feels good. Don't overdo it when you start exercising, or you will get hurt easily. Crespo said that it is unhealthy to keep your body shaking and encourage yourself to stick to it in plate sports. In addition, it is not a good training mode to finish every movement quickly or make yourself tired.
7. To surpass your ability, you need to rely on instrument measurement to know where your upper and lower limits are. If you want to achieve the exercise effect, physical therapist Pablo Olab suggests wearing an exercise device that can measure your heart rate, and then calculate your target heart rate according to your age and health, and try to exercise within this range.
8. Follow blindly and don't pay attention to the correct posture. If you exercise at home, there will be no fitness instructor to correct your posture. You must be the one who found your mistake. I suggest you don't just stare at the 3C screen, but concentrate on practicing. If you can exercise best in front of the mirror, don't mind even if you miss a few beats or movements because you pay attention to the correct posture. After all, correct movements can avoid sports injuries.
9. Don't rest, don't listen to your body. Crespo said that rest is a very important part of training. After exercise, the body can regenerate tissues and improve bones. If you don't know how to listen to the sound that your body needs to rest, continue training or increase the difficulty the next day, and the final result will be injury. Olabe suggested three exercise frequencies, which should be implemented according to their own conditions:
People who exercise irregularly: light exercise for one day, rest for one day, rest for one day, rest for one day. Repeat this. Good health: exercise for two days, rest for one day, exercise for two days, rest for one day. Repeat this. People who exercise regularly: exercise for three to four days, take a day off, exercise for three to four days, and take a day off. Repeat this. 10. Start exercising without warming up. Warm-up takes 10 minutes, which can not only reduce sports injuries, but also maximize sports effects. Even if you only plan to exercise for half an hour, you can't skip the warm-up program.
1 1. If an action in the movie makes you feel pain or can't be completed, you should stop immediately and move on to the next action. If you persist in finishing, it may cause harm.
12. It is best not to let TV or mobile phone interfere when watching TV or mobile phone during exercise. "If you focus on one thing, you can't focus on another." VIP trainer Olalla Eiriz said.
13. It may not be suitable for you to exercise YouTube or Instagram courses at home, but if you have physical problems or people with sports injuries, please be careful. Costa said: "People with potential problems, back pain, injuries or pregnancy should sign up for specific courses and receive guidance training. 」
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