Why is this happening? Mainly because I don't know my physical condition, I can't exercise correctly, I can't feel the effect of exercise, and I can't feel the fun and sense of accomplishment of fitness. Today, I'm going to talk to you about how a fitness white makes a good fitness plan at different stages of exercise based on so many years of fitness experience.
1. Know yourself.
Our ancestors told us many years ago that if you want nothing complicated, you must work hard from beginning to end. ? This means that if you want to keep things in order, you must work hard at the beginning and then you will feel at ease.
So what should we do when fitness starts? First of all, novices should be clear about their current physical condition, whether they are overweight, normal or thin; Also know what level you are currently at, namely: primary, primary, intermediate, advanced and professional; Of course, you should also know the purpose of your fitness, for example, losing weight, gaining muscle, ass-butting, or other things.
After defining the purpose of fitness and positioning your physical condition, it is a targeted thing to make a targeted fitness plan.
2. Aerobic exercise in preparation stage
When you start exercising, you need to do aerobic exercise for about half a month, and your endurance and metabolic ability will be greatly improved. The best aerobic exercise is running. Run two groups every day for 10- 15 minutes each time. At the same time, pay attention to flexibility exercise after running. This will help strengthen your heart and lung function, stimulate your muscles through running, and provide a warm-up period for later strength training. Many beginners start lifting iron as soon as they start fitness, and usually sweat profusely in ten minutes because aerobic exercise is not done well. Doing aerobic exercise in the preparation period can consume glycogen first, and then lifting iron can consume fat better.
3. Carry out unarmed strength exercises in the early stage of fitness.
Do aerobic exercise for about half a month, and you can do unarmed strength exercises 15 days. Such as push-ups, pull-ups, squats and leg lifts. 3-5 groups for each movement, 8- 15 for each group.
These movements are all good ways to keep fit. If you think these movements can't meet your sports needs, then you can try Bobby Jump, 5-8 groups at a time, each group 15-25.
These freehand exercises should be carried out in the early stage of fitness, on the one hand, because these exercises are also a relatively healthy training method, on the other hand, they also avoid the injury caused by lifting iron, because novices are prone to muscle strain due to action mistakes and excessive strength when using equipment.
4. Start lifting iron in the middle of fitness.
After preparation and initial practice, I believe that you have a certain strength foundation and your physical quality is much better than the average person. At this time, you can finally start lifting iron.
In the early stage of fitness, you can initially make a training plan for yourself, such as three times a week, legs and shoulders on Monday, two heads on the back on Wednesday and three heads on the chest on Friday, and refine the muscle groups you practice every day. Start practicing for one to two months at most. Ensure that small muscle groups have at least 24 hours of rest, and large muscle groups have 48-72 hours of rest. Exercise your legs first every week. Take a break for 30 seconds between each action group and each group. You can use this 30 seconds to do stretching or drink some water. Pay attention to the principle of drinking less and drinking more.
Pay attention to foods with high protein content in the diet at this time, but you don't need to buy sports supplements such as whey protein powder and muscle-building powder, and supplement some dairy products, eggs and beans.
At this stage, you can also keep learning how to use some instruments, and keep training for more than half a year, and your body will definitely improve as a whole.
5. Fitness duration, persistence, and persistence.
With the increase of equipment strength, the change of muscle circumference will be more obvious. But after this muscle expansion period, the increase of muscle will become less obvious, indicating that you have reached the persistence period.
We know that fitness is not a once-and-for-all thing, and only constant practice and stimulation can make it grow. At this time, you can try to practice on Thursday or Friday, but no matter which way you choose, be sure? Small muscles rest for at least 24 hours, and big muscles rest for 48-72 hours? This iron law. The muscles of each training should also be targeted, so as to help you get through the bottleneck period.
6. Conclusion
Finally, the author suggests that a good training plan does not tell you what to practice, but what you don't practice except what you plan. Don't be blind to avoid injury. I hope everyone will be more and more confident on the road of fitness.