Are you trying to go to the gym on time every day, sweating and strictly controlling your diet, and every meal is very reasonable. Go to bed early and get up early and sleep 8 hours a day!
You have worked hard for more than half a year but have little effect! You are not worried, you are defeating you with some insignificant little details!
Are you recruiting? These bad habits of the gym! will make you sweat!
Queue waiting equipment
Do not line up, etc., do you want to jump in the team?
No! I mean, instead of spending time waiting, it is better to use other equipment, because many chain gyms and sports rooms are more people than men in prime time. If you insist on queuing, you have to wait a few minutes after finishing the first group. In order to do the second group, the muscle stimulation will be greatly reduced at the end of the training! The muscle growth will be slowed down.
Therefore, you have two choices:
a. Choose a less time training for people, but this is not practical;
b. Train with other equipment.
For example, everyone loves to push the chest, so the bench press is often occupied. What should I do?! You can do chest muscle arm flexion and extension, dumbbell bench press, butterfly machine, and even simple push-ups (there are dozens of changes in push-ups, don't Said not to look at it). In short, when you step into the gym, keep a tight training rhythm, don't slow down, or stop for a few minutes.
2. Not enough focus
Don't underestimate this, a successful training requires great concentration, because muscle exercise is a very important part. During training, we need to control the movement through the brain to stimulate the contraction and extension of the target muscle, and try to isolate other muscles. Lack of concentration, you just complete an action, greatly reducing the stimulation of muscle training.
This explains why many people do back training but can't train their back muscles. Pushing the chest always makes the triceps first tired! Put your phone in the cupboard, meet friends and say hello, full of love. Putting into every action, constantly refining and refining in your mind is what you have to do during training.
3. Free swing in the gym
This is not the first time, we must cherish the time of fitness, we must plan ahead. Ask yourself, my training purpose today is the devil? Weight training? Aerobic? Or HIIT? Practice the arm, or practice the leg? Or practice the whole body? If the equipment is used by many people, what other exercises can I train?
At the beginning of the fitness, I need to make more preparations. Because I don’t know the training exercises and equipment usage methods, I will spend more time. If I don’t plan well, I will go to the fitness room and swim. Ghostly!
4. Weight training is more than 90 minutes
If you do your best every time, if you take no more than 2 minutes per break, if you are not a professional athlete, the 60-minute weight training is enough to stimulate your muscles. We probably use 4-6 movements to train the target muscles, each action is about 4 groups, and the added time must be no more than 90 minutes.
Why are some friends always staying in the gym? Are you looking at beautiful women? Or spend time on the phone and chatting, maybe there are still unlimited selfies!
5. More weight than everything else
Once again, mention your fitness friends, we are fitness, not moving bricks!
Therefore, training should focus on the stimulation of the muscles, the posture of the movement, not the weight. Excessive weight will increase the risk of injury and reduce the ability to control muscles, so using more than the weight we can handle to train, the more beneficial is not!
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