For beginners, most people don't know what to do when they go to the gym! I don't know how to use different kinds of strange instruments and appliances! Either play with dumbbells and equipment, or look around, or take a quick walk in the gym and leave. In fact, this situation is normal-everyone has changed from a small white to a master. The helplessness of novices 1. I am unfamiliar with many equipment and heavy objects, and I don't know the correct and safe use. 2. No technology. Fitness, like other sports, technology is a very important part. Correct techniques (such as strength method and posture) can not only improve training efficiency, but also reduce the risk of injury. 3. The muscles of novices have not received systematic exercise, and usually lack strength and endurance, which limits the exercises that can be used. Therefore, in order to solve the above shortcomings, beginners should have the following prerequisites when choosing exercise actions: 1. Basic compound exercises Simple compound exercises include push-ups, freehand squats, reverse rowing, etc. It is not only easy to get started, but also can quickly and effectively increase muscle strength and endurance. 2. Practice of Fixing Equipment In general, detailed text and picture descriptions are posted on the equipment in the gym to introduce the parts and instructions of the equipment used for exercise. Therefore, for ordinary people, the machine is relatively easy to use and can complete the action without a coach. It's better for beginners, which can help you correct your training posture and find the feeling of target muscle contraction, such as sitting posture pushing chest, sitting posture pushing shoulders, leg flexion and extension, kicking machine and other equipment exercises, which is especially beneficial for beginners, because the gray machine of each movement is the same, which helps beginners feel the stress of muscles and is easy to learn and improve their skills. 3. Low-intensity exercise Low-intensity exercise can reduce the risk of muscle strain when beginners practice, and at the same time accelerate muscle development and technical growth, so don't do high-intensity exercise from the beginning. Gradually increase the weight when you can do a good job! One of the key points of novice fitness program arrangement-whole body training In the fitness field, there are really many different programs, such as whole body training and body part training. In fact, different events have different benefits, but for beginners, the most important short-term goal of fitness is to strengthen muscle strength, endurance and skills as soon as possible. So full-body training is most suitable for beginners. Whole-body training is to train most of the big muscles of the body every time you exercise.