Home fitness exercise follow-up training

For more than 90% of ordinary bodybuilders who do not have professional competitive needs, as long as they choose the training content that suits their own sports foundation and fitness goals, and at the same time adjust the movements and control the intensity, the fitness effect of home training is not inferior to that of offline gyms. It can also save the extra cost of commuting and applying for a card, and it can adapt to various fragmented schedules such as working from 9 to 5, raising children, etc.

To be honest, the first time I got involved in home training was when the epidemic was under lockdown in 2020. I came across Pamela's 15-minute fat-burning exercises and watched the blogger dance easily and beautifully.

The controversy about follow-up training on the Internet has actually never stopped. When I participated in fitness forums before, I saw two groups of people quarreling because of this. People in the hard-core fitness circle believe that before practicing, you must first understand the force logic and error-prone points of each movement. If you follow it blindly, you will easily get injured. For example, when many people do squats, they only care about whether they squat low enough, and do not pay attention to whether their knees buckle in or their waists collapse. After practicing for two months, their legs have not become thinner, and their waists and knees have been destroyed first. I used to watch Jeff's follow-up training videos. Before each movement, he would spend half a minute explaining the key points of exerting force. He would even film demonstrations of wrong movements, just to prevent the audience from practicing blindly. On the other side, bloggers who focus on "low-threshold happy fitness" have more down-to-earth views. For example, Liu Genghong, who was popular before, and Sister Jo, who is now liked by many people, believe that it is more important for ordinary people to move first. If they are worried about the details of the movements at the beginning and are persuaded to quit, it is better to use slightly less standard movements. First develop the habit of moving three times a week, and then slowly adjust later.

There is actually nothing wrong with either statement, it all depends on your situation. My best friend wanted to get back in shape six months after giving birth, but she had a flabby belly and was afraid to do strenuous exercise. She started doing abdominal exercises with a hard-core blogger, but her stomach hurt after two exercises. Later, she switched to a special postpartum low-impact follow-up exercise for 20 minutes each time. She just lay down and did abdominal breathing and Kegel exercises. After more than three months of training, her separation of the rectus abdominis was reduced from two and a half fingers to half a finger, and her pants were one size too small. There is also a male colleague of mine who usually works overtime and has no time to go to the gym. He practices at home by following bodyweight muscle-building videos. If he doesn’t have dumbbells, he uses a bucket filled with laundry detergent and a backpack filled with books as weights. In three months, his arm circumference has increased by 2 centimeters. We were all shocked when he took off his coat at the last dinner party. I often do walking exercises with Sister Jo recently. She will also say "drink water" and "take a break when you are tired" in the middle. There is no pressure at all from the offline gym instructors staring at me. It is especially suitable for people like me who are afraid of society and lazy.

Of course, there are a lot of people who fall into the trap. A friend of mine followed the "lose 10 pounds in 7 days" sweating and jumping exercises in order to achieve quick results. After the jump, I actually lost 3 pounds. However, within a week, I rebounded and sprained my ankle. To be honest, what you lose during short-term and high-intensity training is basically water, not fat at all. If you have a poor foundation, don’t do it. There are still many people who choose to follow the training only because the blogger has a good figure. It took them five or six years of training to get such a line. If you just follow her intensity when you first get started, it will be weird if you don't get injured. I now choose to follow a little trick: scroll to the second half of the video to see if there are any low-impact modification options for novices. If the blogger will specifically remind "those with bad knees can change to steps" and "those with weak cores can hold on to the chair", this kind of content will most likely be wrong.

In fact, there is no unified standard answer to practicing at home, and there is no need to follow other people's progress. If you are extremely tired today, you can still make money by stretching for 10 minutes. If you are in good condition, it doesn't matter if you jump for 20 more minutes. After all, fitness is all about making yourself comfortable. Don't make your whole body hurt and feel burdened just to keep up with the exercise. That is really putting the cart before the horse.