Mastering common sense of exercise and fitness makes men sexier

Schedule each exercise at the same time as much as possible, so that you can develop good exercise habits and help your internal organs form conditioned reflexes. Do not exercise one hour after a meal and one hour before going to bed, otherwise it will affect digestion and sleep. The best time for physical strength is generally between 15:00 and 20:00, and can be considered as the main exercise time.

Beginners and those with a heavy workload in general should practice three times a week for 1-1.5 hours each time, but each exercise should include all muscle parts and muscle groups. Those who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure that the muscles can recover effectively. For example: Practice the shoulders, abdomen, and chest today, and practice the back, arms, legs and other parts tomorrow.

Generally speaking, the number of times when developed muscle mass is effective is 8 - 12 times, and the minimum is no less than 8 times. This number should be the best effort. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to use a large load, no more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and reduce waist and abdominal fat even until you can't move.

Several groups need to be practiced for each exercise so that the stimulated muscles can enter the state and the muscle size can increase. Generally, the number of exercise groups for large muscle groups can be more, and the number of exercise groups for small muscle groups can be less. It is advisable for beginners to perform each movement in three groups, no less than two groups. After a certain foundation, add it to three to five groups based on the increase in strength.

The rest time between each exercise group should not be too long, generally between 40 seconds and 50 seconds. The rest time for heavy load and high-intensity exercises should not exceed 15 minutes. Excessive rest time can affect the effectiveness of exercise.

Correct breathing can help you concentrate, coordinate and rhythm your movements, and lift more weight during exercise. For general movements and low-weight trials, inhale when exerting force and muscles contract, and exhale when relaxing and restoring. When lifting a heavy weight or trying the last few times, breathe deeply first, then do the lifting motion while holding your breath, and then breathe deeply. Breathe through your mouth during exercise, stretch before exercise to prevent muscle and ligament strains, and relax after training to help eliminate muscle tension and restore fatigue.

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(Editor in charge: Song Xue)