Go to the gym and order daily fitness parts.
1, go to the gym to order daily fitness accessories.
1. 1, large muscle groups (chest, back and legs) must be enlarged first. Then the shoulders, hands, and core) Because the large muscles in the chest and back need the assistance of the shoulders and hands to complete the action, you must keep the shoulders and hands in a strong state to help them be stable and powerful. If the strength of hands and shoulders is not enough to practice first, the movements are not stable at all when pushing the chest or pulling the back, and the strength is not natural enough to practice! Secondly, do the shoulder, because the training action of the shoulder also needs the help of the hand, so the hand should stay behind and practice the same thing.
1.2, finish the upper body and then do the lower body.
The training intensity of the lower body is relatively high. If you run out of strength after practicing the lower body first, you don't need to practice the upper body. The heart is in the upper body, so it is best to do upper body training first to warm up the congested skeletal muscles.
1.3, the core (waist and abdomen) is reserved for the last.
Because all movements need core stability, especially standing movements, such as squatting, which requires a lot of waist strength. If you do the core first, it will naturally affect the stability of the later training movements.
2. What are the misunderstandings of fitness exercise?
2. 1, you can lose weight as long as you exercise more and don't have to control your diet.
This method can only achieve the balance of heat in and out or not increase obesity. In fact, drinking sweet drinks, eating cakes and dried fruits, especially dried fruits that can extract oil and high-calorie foods, can make your hard-earned weight loss achievements go up in smoke. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet.
2.2, only sweating is effective.
Sweating without sweating cannot be used to measure whether exercise is effective or not. The sweat glands of human body are different, which are divided into active and conservative types, which is related to heredity. Warm-up is first to adapt to the subsequent exercise, which is conducive to stretching and avoiding injury. Warm-up is not necessarily sweating.
3. What's the difference between male and female fitness?
Generally speaking, men mostly focus on strength exercises, and bear a large exercise load, so that muscles in all parts of the body develop in a coordinated, symmetrical and balanced way. The purpose of developing neck muscles is achieved through exercises such as head extension, forward flexion and lateral neck flexion and extension. In order to develop chest muscles, you can bench press barbells, tension springs and push-ups; Different from the beauty of male lines, women pay special attention to the exercise of chest, abdomen and back muscles.
What is the correct exercise sequence in the gym?
1, ready
Carbohydrate supplementation is more important. Eat something 30 minutes in advance, and you will feel more energetic when you exercise. Especially for people who gain muscle, supplementing high-carbon water food before exercise can effectively reduce muscle decomposition and prevent slimming.
Step 2 stretch
Dynamic stretching is recommended for stretching before exercise, aiming at reducing muscle viscosity, increasing blood flow of exercise muscles, improving sports performance and reducing sports injuries.
3. Strength exercises
Junior bodybuilders: Strength training should be based on crawler equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will get more effective exercise. General bodybuilders: You can do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour. Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
4. Organize exercises
Mainly stretching. The method is static stretching, not jumping up and down. Each part can be repeated 2 ~ 3 times, each lasting 15 ~ 30 seconds. In addition, in the process of equipment training, the target muscles should also be stretched between groups.
What are the fitness actions to exercise men's back muscles?
1, turn the swivel chair to the first third, naturally lay your feet flat on the ground, akimbo your hands, slightly bow your back, tuck in your abdomen, droop your head, look at the navel position, hold 15 seconds, and repeat for 5 times. A chest covering that can relieve the tension caused by keeping a posture for a long time.
2. Sit in a chair, hold your chest with your hands, your feet are slightly wider than your shoulders, and your knees are bent 90? Take a deep breath slowly. When exhaling, lean forward but don't bow your head. Hold for 5 seconds, and then slowly return to your position. Sitting class is a good way to stretch back muscles.
3. Hold a dumbbell in each hand, open the left and right feet shoulder width, slightly bend your knees, bend your body forward so that your trunk is basically parallel to the ground, your arms naturally droop, your palms face each other, and then lift the dumbbell slightly to the side. Don't think that prone side lifts are just shoulder training. In fact, most of the muscles in the posterior bundle of deltoid muscle are in the back. Strengthening the posterior bundle can completely get rid of the nightmare of narrow shoulders.