Many fitness enthusiasts who are new to the gym don't know how to exercise themselves. They go to the gym for running every day, then play with fixed equipment, finally lift dumbbells in the free strength area, and then take a bath and go home. In fact, instead of this, it is better to exercise at home with your bare hands, so why waste money?

Then I will tell you how to train systematically in the gym.

First of all, you should plan seven days a week for yourself. You should have five days of training time, that is, you stay in the gym for two hours every day, and five days is a cycle.

I suggest you start training on Monday, chest muscle training on Monday, back muscle training on Tuesday, shoulder muscle training on Wednesday, arm muscle training on Thursday, leg muscle training on Friday, and then rest yourself for two days on weekends and do some aerobic exercise, outdoor exercise, stretching exercise and so on.

From Monday to Friday, do aerobic exercise for about 40 minutes every other day to keep body fat from rising. I suggest training around 5 pm every day, which can be said to be the best time to exercise muscles every day.

Supplement carbohydrates properly about half an hour before training. Personally, two pieces of toast are the best, and then drinking water is prepared. Because we will lose a lot of water during training, we need to replenish a lot of water at this time, otherwise our body will feel dehydrated and tired, and training will be meaningless.

Let me give you an overview of the daily training process.

For chest training on Monday, warm up first, jog on the treadmill for 15 minutes, then do two sets of push-ups to warm up, and then do flat barbell bench press, upper inclined barbell bench press, lower inclined barbell bench press, dumbbell bench press and flat bird bench press.

Dumbbell bench presses on the upper inclined plate and birds clamp the chest, while dumbbell bench presses on the lower inclined plate and birds clamp the chest. If you are still strong, your chest muscles will be stretched and relaxed.

On Tuesday, back muscle training begins with warm-up. Treadmill jogging for 65,438+05 minutes. Friends who can do pull-ups can be divided into four groups to warm up, then pull down from a high position, sit with equipment, barbell, dumbbell and pull hard. Finally, I suggest doing pull-ups, which can stimulate your back muscles to a greater extent and finally relax and stretch.

On Wednesday, shoulder muscle training and warm-up for shoulder training must move your shoulder joint so that you won't get hurt during training. As for movements, first of all, dumbbell press, Arnold press and dumbbell front flat lift, that is, deltoid toe.

The dumbbell in the deltoid is lifted horizontally. You can also use vertical rowing, deltoid lateral bending, reverse flying birds and special fixing equipment to make your shoulders as round as a ball.

Thursday's arm, in fact, there are many training methods for biceps and triceps, which are recommended to you. Biceps biceps brachii can be lifted by various bending, dumbbell bending and barbell bending. There are also triceps that can be pulled down, parallel bars that can carry loads and so on.

Friday leg muscles, squat, hard pull, push back, it is recommended to do more squats, you will find many unexpected benefits.

Ok, everyone take a good look at what I said, and pay attention if you like! ,