For those who start practicing equipment, they should start with a small weight. The use of instruments, first of all, is the standardization of action, followed by the increase of weight; Standardized training movements are the premise and guarantee to ensure the training effect and avoid training injuries. After being familiar with the equipment and skillfully using it, you can increase the weight according to the training purpose.

1. How many times and how many groups are trained?

Focus on stretching. The method is static stretching, not jumping up and down. Each part can be repeated 2-3 times 15-30 seconds each time. In addition, in machine training, the target muscles will also be stretched from one group to another. Don't rush to take a bath after training, and take a hot bath after resting until you don't sweat.

The most prone to problems in the gym is the sauna. After intensive training, a lot of blood flows into the muscles. At this time, it is very dangerous to have insufficient blood supply and oxygen supply to the viscera and brain. Generally, a small amount of diet should be supplemented after exercise. Mainly supplement a small amount of protein, carbohydrates and minerals with high glycemic index.

Second, weight improves the reaction speed of muscles?

Muscle builder: Have a meal after fitness 1 hour. As for the purpose of losing weight and losing weight in the early stage, we should do more aerobic exercise. After a certain effect is achieved, some targeted anaerobic exercises can be carried out before aerobic exercise. It is only applicable to the case of small weight and large amount of exercise when using the instrument. The purpose of exercise is to increase muscles. When you are familiar with the use of the equipment, supplement it with heavy weight, less exercise, light weight and more exercise.

The weight of the fitness equipment you choose depends on the purpose of your training. The training objectives are roughly as follows: 1, increase muscles (most choose to go to the gym) 2, increase absolute strength (the maximum strength you can use) 3, explosiveness (more muscle coordination and torque) 4, endurance (continuous muscle movement or work) 5, speed and sensitivity.

Finally, it is suggested that the coordination of multiple muscles with explosive force of 20 rm in each group is mainly to seek to mobilize more muscles to participate in strength.