How to lose weight in the gym?

　　Just doing aerobics can achieve weight loss results, but if it can be combined with equipment training, I think the effect will be better. Even if you use exercise equipment, aerobic exercise still accounts for a large proportion of your training.

　　In fact, whether equipment training is for weight loss or muscle gain mainly depends on its relative weight, and has little to do with what movements you practice and how much absolute weight you use. Generally speaking, training loads that you can lift up to 15-20 times (or more) are beneficial to fat loss, while lifting up to 12 times or less is mainly to build muscle or increase maximum strength. For fat loss, you can mainly train your abdomen, thighs, and buttocks, and then you can also add chest and back training. It is not easy to explain clearly the knowledge about bodybuilding. It is best for you to collect some relevant information yourself.

　　1. You shouldn’t smoke

　　After fitness, the amount of capillary opening in the body increases, and the entry of nicotine will cause the capillaries to contract and harden, greatly reducing the training effect, and at the same time depleting the body's vitamin C reserves. “"Absolutely abstain from marriage" is the consensus of all bodybuilding coaches.

　　2. Don’t rush to eat

　　Eating in a hurry can easily result in food that is not nutritious and lacks liquids. Moreover, eating involves a process of digestion and absorption. Therefore, after eating in a hurry, the food begins to exercise It is tantamount to exercising on an empty stomach, which will lead to excessive consumption of protein in the body and may reduce muscle size in the long run. We should promote a regular breakfast and wait at least 1 hour after a meal before entering the gym.

　　3. Don’t make small talk

　　Many exercisers like to chat while exercising, or use intervals of exercise to talk, and others have to agree with them out of sympathy. As a result, the rhythm of exercise is destroyed, and the quality and quantity of the movements are greatly reduced.

　　4. Don’t make random jokes

　　During fitness exercises, pushing, patting, and making random jokes will divert the athlete's attention, or make them discouraged by laughing, disrupting the rhythm of luck, affecting fitness results, and even leading to severe sprains, strains, and fractures.

　　5. Don’t force yourself to exercise

　　When doing fitness exercises, you must not rush to increase the amount of exercise. This can easily deform the movements, have poor effects, and even cause sports injuries. Please remember that you can only compare yourself with your own past, and do not blindly compete with others.

　　6. Don’t take a bath immediately after exercising

　　After exercise, the metabolic waste in the body has not been fully discharged, and washing cannot achieve the cleansing effect. When sweating profusely and the water temperature is low, it will cause skin The surface layer shrinks, destroying metabolism, and in severe cases causing ahidrosis or varicose veins. If the temperature in the bathroom is high, you may feel dizzy or even faint. Therefore, you should rest for half an hour to 1 hour, and then shower with warm water after properly replenishing water, and the time should not be too long.

　　7. Wash your hands immediately after exercising

　　Public fitness equipment is mainly made of iron with a surface sprayed with plastic, and some are wrapped with plastic (hard polyvinyl chloride), which is both beautiful and durable. Experts believe that polyvinyl chloride is a polymer material that usually contains lead, cadmium and other substances, which are harmful to the human body and some are even carcinogens.

　　People should wash their hands immediately after using public fitness equipment, and do not eat, smoke, or rub their hands without washing their hands. Eye . It is recommended that, where possible, hand sanitizer and disinfecting wipes should be used before and after contact with public fitness equipment.