Fixing common errors
Wrong. Ab crunches should be performed quickly.
Right. “There is no point in rushing when doing crunches. Raise your body for five seconds and then lower yourself slowly for the same amount. This measured rhythm allows abdominal muscles work longer, increasing their workload.”
Wrong. Cardio exercise is the most effective method for losing weight.
Right. – Strength training quite capable of competing with cardio. For example, lifting dumbbells for just half an hour can burn about 200 kilocalories.”
Wrong. The main thing is to just exercise, and the fitness plan is not so important.
Right. “Without a clearly defined plan, it is extremely difficult to make significant progress. Spend a few minutes developing your sequence exercises in addition, try to diversify your training program by adding new elements!
Wrong. The greater the number of repetitions, the better the result.
Right. “The number of repetitions should correspond to your goal: to gain muscle mass optimally 8-12 repetitions with maximum load, for endurance – 15-20 repetitions with lighter weight. It is important to follow the execution technique and not chase numbers.”
Wrong. You need to train every day without rest.
Right. “Rest is an integral part of the training process Muscles grow and recover during periods of rest, so it is recommended to take at least 1–2 days of rest per week or alternate loads on different muscle groups.
Wrong. The more intense the workout, the better for your health.
Right. “Too much intensity without preparation can lead to injury and fatigue. Start at a comfortable level and gradually increase the load, listening to your body and consulting with a trainer if necessary.”
