Newcomers to fitness, don't practice blindly! Master these 5 effects double

I heard the most The person who has been the most diligent in obtaining fitness cards recently is not muscular men, but you who touch your belly after the New Year? Don't rush onto the treadmill and run wildly, novice fitness is like opening a blind box - if you don't move correctly, surprises can turn into scares. After reading this article, go iron rolling to save you from half a year of detours!

1. Exercise first, strengthen the brain: understand the body manual

1. Joint warm-up should be like boiling water: turn each joint clockwise and counterclockwise 15 times from the ankle to the cervical spine, which can reduce the risk of sprains by 73% compared to direct exercise

Period: The combination of 1 egg and 200ml milk has an absorption efficiency 1.8 times that of eating beef alone

2 Carbon water is not an enemy: Eating half a banana an hour before training can directly increase endurance by 40% [SEP]. Drinking water should be divided into sections: every 15 minutes, 100ml of warm water should be replenished, which can take away 27% more metabolic waste than a one-time cow drink [SEP]. 3. The standard of movement determines the speed of progress [SEP]. 1. Squat your knees deeply and do not exceed your toes: when practicing in front of the mirror, your thighs should be parallel to the ground, and your calves should be as vertical as a flagpole [SEP]. 2. Lie down and do not bend your waist: you can fit a phone into your waist, and the pressure on your lumbar spine is comparable to carrying 50 pounds of rice [SEP]. 3. When pulling hard, lock your shoulders: imagine two hundred yuan bills under your armpits, which cannot be dropped or wrinkled

[SEP] 1. Sweating clothes reduce moisture, not fat. Wearing a regular cotton T-shirt can actually burn 5% more calories

2 Wearing a waistband will not lead to a slimming effect, as long-term wear can cause sagging of the internal organs and rib deformities [SEP]. 3. Protein powder is not a miracle drug, as a person weighing 60kg needs a maximum of 48g of protein per day, which can cause kidney damage [SEP]. 5. Improve the effect Doubling Cold Knowledge

1. Smelling peppermint essential oil before practice: olfactory stimulation can increase weight-bearing capacity by 15%

2. Chewing gum during intergroup breaks: jaw movement can accelerate lactate metabolism by 15% [SEP]? Establishing a correct understanding of fitness is 100 times more important than blindly putting on weight. Starting tomorrow, try changing your phone screensaver to 'Action Standard'. You will come back in three months to thank for this decision.