The personal fitness will tell you the 12 fitness truths.

First, after exercise, do not need to immediately add protein powder

It is recommended to focus on the total protein intake for one day. After the exercise, the protein should be supplemented immediately by the nutrition company. In fact, the current scientific research does not support this view. Even if there is a "window period", this "window period" is also very long. !

Second, single joint exercises are also functional exercises, not only multi-joint exercise is functional.

Third, to increase muscle, not the heavier the weight, the better

In addition to more tension, muscle gain is also related to metabolic stress and muscle damage. For example, the strength of athletes is not as good as that of bodybuilders.

4. After training, muscle soreness is not caused by lactic acid accumulation, but by muscle damage.

5. When you are deep, your knees can be over your toes.

When the squat is so that the knee does not exceed the toe, the pressure on the knee is reduced a little, but the pressure on the lumbar vertebra is increased a lot. The lumbar vertebra is a part that is more likely to be injured than the knee, so it is not so deep that the toes should not exceed the toes. Sensible.

Six, can not lose weight locally

Exercising the abdomen does not have much effect on reducing the fat in your abdomen. The effect is not as fast as running; the triceps exercise does not have much effect on reducing the fat of the arm, "butterfly sleeves". It is better to run faster.

Seven, it is not "no squat, no hips"

Squats are not very good for hip stimulation, and some exercises are 2-3 times deeper for the stimulation of the buttocks.

Eight, after training, the muscles are not sore, does not mean that training has no effect.

Soreness is the representative of muscle damage. Muscle destruction is one of the three major factors of muscle growth, and it can be said that it is the worst one. There is no soreness and muscle growth. Look at the top bodybuilders. They are rarely sore, but the muscles are Super strong.

Nine, the tablet support is a very good exercise

Flat support is a very good core exercise, can improve the stability of the core, prevent lower back pain, etc. Flat support is a very common practice for beginners, very recommended; some people say that the tablet support is not good, because the tablet The support has no muscle contraction, and it feels that it has no effect on exercising muscles. This view is very limited; in fact, when doing plate support, the muscles are doing the same length contraction, muscle centrifugal contraction, isometric contraction, and centripetal contraction training are very important!

Ten, the weight loss effect of fasting exercise is actually not good

Why do you have to train on an empty stomach? Isn't it better to have enough training? And scientific research has confirmed that the weight loss effect of fasting training is not good enough.

XI, want to fitness and shaping does not necessarily have to go to the gym

Through outdoor running, basketball, fast walking, weight training, etc., there are shaping and fitness effects.

Twelve, a good fitness method, you can do more with less

Poor methods can lead to poor fitness and even damage; good methods can help you get twice the result with half the effort.