5 mistakes that fitness veterans are also making, how many have you hit?

In the gym; Experienced driver "; They always make people envious - with well-defined muscles and flowing movements, but you may not know that they can also make some surprising mistakes in private. Today, let's uncover some misconceptions that even fitness enthusiasts are prone to fall for. Come and see if your training is also effective; Ineffective calorie burning ";?

1. Superstition in heavy weight training

1. Joint compensation becomes a hidden danger: many experienced people pursue weight numbers to increase, resulting in compensatory force in the shoulder joints, lumbar spine and other parts, which may lead to chronic damage over time

Training is like not letting the land fallow, it will eventually exhaust its fertility

2 Symptoms of neural fatigue: The central nervous system needs 48 hours to recover, and long-term overexertion can lead to a sustained low training state [SEP]. 3. Proactive recovery is more efficient: it is better to engage in low-intensity activities such as walking and yoga than to lie flat completely, which can accelerate lactate metabolism without affecting the recovery process [SEP]. 3. Mistiming of nutritional supplementation [SEP]. 1. The protein window period is exaggerated: in fact, supplementing within 3 hours after exercise is effective, there is no need to stare at the gym dressing room and drink protein powder excessively [SEP]. 2. Severe lack of carbohydrate intake: many muscle builders only focus on protein, ignoring the key role of carbohydrates in restoring muscle glycogen [SEP]. 3. Water supplementation depends on color: urine is light lemon color, which is the ideal state, and drinking water when thirsty is already in a dehydrated state [SEP]. EP] 4. Warm up is perfunctory

1 Dynamic stretching is effective: The static stretching commonly done by veterans is actually more suitable for training, and warm-up should choose dynamic movements such as high leg lifts [SEP]. 2. Target muscle groups should be activated: do a few sets of bare hip bridges before squatting, and do elastic bands to clamp the chest before bench pressing, which can help the target muscles enter the state faster [SEP]. 3. Heart rate increase is essential: appropriate aerobic warm-up can raise the core temperature, just like warming up the engine and then stepping on the accelerator [SEP]. 5. Adhere to a fixed training plan [SEP]. Small weight and high frequency should be cycled

3 Don't ignore functional training: Only using equipment can easily lead to rigid movement patterns. Adding tools such as kettlebells and battle ropes can improve coordination

Fitness is a marathon rather than a sprint, and these hidden demons in the details may be secretly slowing down your progress. Why not spend an extra minute during today's training to check your movements and give your body half a day of recovery time? You will find that those bottlenecks that are stuck suddenly have gaps to break through. Remember, the smartest trainer is not the one who can endure hardship, but the one who understands the body the most.