Designing your own workout? People have the best of intentions when coming up with their own exercise programs but, sadly, often commit one or two design errors that can cost them success.
Before you head into the gym to give that self-designed workout a try, double check that you won’t make the following common mistakes.
Mistake #1: Doing Core Work First
六块腹肌。如果大多数人想实现一个目标，就是这样。因此，您进入健身房，您要做的第一件事就是直接朝着AB垫子。
可悲的是，这只会使您摆脱进步。您需要记住的是，您的核心肌肉将在每种常规力量移动中都能发挥作用。
Whether it’s squats, lunges, shoulder presses or step-ups, you’ll recruit your core muscles for balance when completing these moves. As such, if your core muscles are in a fatigued state while you perform these other moves, this could mean lower performance on these exercises at best and a significant injury at worst.
By doing your core work last, you’ll maintain a stronger midsection for other exercises and, by the time you get to those core moves, they’ll already be in a partly fatigued state.
奖金：这意味着您必须进行整体上的核心工作。
Mistake #2: Too Much Steady-State Cardio
When weight loss is your main goal, it’s easy to go into steady-state cardio overload. For five days a week, you go hard for 60 minutes on the bike, elliptical or treadmill. Sound familiar?
You figure you’re on the best fat-loss plan possible—with all that cardio, you’ll be torching fat in no time. Only months have passed and your body hasn’t changed.
All this cardio exercise does very little to enhance fat burning. In fact, it may cause you to gain weight because it makes you ravenous after each session, leading to overeating in the hours that follow.
Instead, once per week, cut back to 30 minutes of cardio, and get into the weight room for the other 30. This will help you yield top-notch results.
This isn’t to say all cardio is bad. In moderation, intense interval sprint training can also be a great way to burn fat.
But setting the treadmill on 5 miles per hour and jogging for 40 minutes straight day after day, week after week, month after month? That’s doing very little to change how your body looks.
错误＃3：隔离运动超负荷
如果您进行三种不同类型的二头肌练习，三个三头肌练习进行匹配，并且，当腿部日到来时，您会击中内部和外侧机器，则可以进行更改。
While some isolation work is fine, the vast majority of your program should be focused on compound exercises. Squats, deadlifts, shoulder presses, bench presses, bent over rows—these are the moves that will deliver the best results possible.
错误＃4：锻炼之间的休息不足
Finally, the last mistake is being just a little too motivated. If you hit the gym six or seven days a week, too much exercise could become a problem.
请记住，您的身体需要时间休息和每周康复。这是您实际变得更强壮的时候。
Workouts simply break down muscle tissue. If you don’t allow for enough rest between these sessions, your progress will spiral downwards.
Aim for at least one day completely off each week and 1-2 sessions done at a low intensity level. You’ll not only see better results, but you’ll also come back to each workout feeling fresher as well.
Are you making any of these errors? If you are, make sure you change your strategy so that you don’t get stuck in a progress rut.
