Nowadays, with people paying more and more attention to health, fitness has become a new lifestyle. Fitness exercise not only helps to improve physical function and overall coordination ability. If you persist for a long time, you will get a perfect figure and a strong body. However, although fitness has many benefits, if the method is wrong, it will also cause some harm, which is not worth the candle. For beginners who have no experience and enthusiasm for fitness for the first time, good fitness awareness and fitness methods are very important for their own safety and long-term enthusiasm. In fact, for friends who are new to fitness.

You can go to the gym or exercise at home, depending on your time and economic level. No matter how you exercise, you can get something if you stick to it. However, under the premise of all this, as a trainer, whether a novice or a trainer with very high training experience, we should keep learning and constantly strengthen our professional knowledge. Fitness is not as simple as many people think, just ironing clothes. Fitness is a very huge scientific system, including human mechanical structure, human muscle tissue, human metabolism and huge nutrition project. With the deepening of fitness,

Then you should understand these professional knowledge and use it scientifically. If you don't know the professional knowledge, even the basic metabolic function, nutritional problems, muscle tissue structure and joint structure, then even if you practice until the end, it won't have a good effect, and it is easy to practice until the end. Fitness is an interdisciplinary training program. As a coach, you should know all kinds of professional knowledge about fitness from the beginning and learn from the shallow to the deep. Here are some suggestions for new friends who just started to join the fitness. I hope everyone will take fewer detours on the road of fitness. These are the crystallization of countless trainers, so we must make a good reference.

Whether you exercise in the gym or at home, you should maintain a good fitness mentality, and remember not to worry, step by step. The body has a gradual adaptation process, and rushing into it will have side effects. You must pay attention to this. If you are in a hurry, it is easy to hurt you. For example, if the basic strength is not enough, it is necessary to blindly use heavy weights, or learn from others to challenge extreme physical training. It's very easy for people who don't know their weight. Therefore, the first thing in training is to have self-knowledge, choose the right weight according to your own ability, and don't blindly use heavy weight.

Generally speaking, it takes at least 1~2 years from beginners to successful bodybuilders, that is to say, it takes at least 1 year for junior bodybuilders to advance to intermediate bodybuilders, so don't think that you will be proud after practicing for a few months. Actually, it's just a scratch Even if you practice for half a year and know simple movements, you may still know nothing about nutritional engineering.

So don't be proud. After training for half a year, you should pay attention to the problem of nutrient intake at this time. Early nutrition is not very important to you, but if you have been training for half a year.

Then nutritional supplement is very important at this time, because you need to improve the intensity of various trainings. At this time, you will start to study the nutrition problems, including protein's intake, carbohydrate intake, fat intake, creatine intake and vitamin intake. You should take a reasonable and scientific intake according to your physical fitness and training volume, and recommend a very good sports nutrition book to everyone. It is suggested that every bodybuilder prepare a sports nutrition book.

In the early stage of training, in terms of diet and nutrition, you don't need to care too much when you just train. We should appropriately reduce the intake of carbohydrates and increase the intake of protein. We should also eat more vegetables and fruits. We must be aware of this, be prepared for long-term persistence, and don't give up easily.

Exercise in the gym, because there are many kinds of gym equipment, each equipment has a certain use method, so it is very important to refer to the relevant bibliography to understand the precautions and characteristics of different fitness equipment and postures and ensure the correct exercise method. Although it is physical, relevant knowledge is also essential.

The main muscle groups of the human body exercise the most, such as chest, shoulders, back and legs, and their exercise effects are also obvious. It is suggested to start with these items, arrange personal time, try to use about 1 hour, practice part at a time, and cycle once a week.

If you can't go to the gym for various reasons, there are many ways to exercise at home. For example, you can exercise your chest through push-ups, your legs can squat, your shoulders can stand upside down, and your abdomen can be rolled up. You can refer to many books about fitness without equipment, such as prisoner fitness, Schwarzenegger fitness, dumbbell fitness, unarmed fitness and other training books.

But when doing these exercises, we should also ensure the quality of each movement, and quality is greater than speed. Be responsible for yourself, carefully complete each movement to produce the greatest effect, and cherish the exercise time.

In addition, it is necessary to adjust the daily routine, because the process of developing physical fitness is a process of changing the original physical state, and it is bound to experience some physical resistance. At this time, we should rest more, adjust more and step by step.

The key to fitness is a persistent process, from quantitative change to qualitative change. If there is not much change at the beginning, don't worry, the physical changes will come slowly. Consult more books and related knowledge, gradually adjust your life state, and slowly find the effect, which is an excellent feeling of body and mind. Never give up easily ~

This experience puts forward my own fitness experience for the mentality and process of friends who have just entered the fitness environment, and there will be more training experience in the future.

Precautions!

Don't pursue heavy weight in the early stage of exercise, pay attention to the correctness of the action, stretch properly before and after exercise, and gradually enhance the coordination of the body. I believe that many friends who have just started fitness are full of passion and enthusiasm. As soon as you enter the gym, you pursue fast, accurate and hard. Like it or not, anyone who can exercise quickly will try. Actually, this is not right.

Here are four suggestions for novice fitness!

Suggestion 1: stick to and choose the exercise that suits you.

First of all, fitness is a sport that must be adhered to. Is it fat to eat in one bite? . So if you have decided to keep fit, you must stick to it and it will be effective.

Secondly, when a novice chooses a sport, he must choose one that suits him. If you are practicing muscles, you can practice abdominal muscles, chest muscles with push-ups and biceps with elbows. So before you choose fitness, you must customize a fitness plan that suits you, and don't practice what others say.

Recommendation 2: Don't pursue strength too much.

Don't think that fitness is strength training, it must be scientific and don't pursue strength too much. In fact, everyone's physical quality is different, and the muscle mass is different, so for strength, you should choose what you can bear. If you cling to it, it will not only have no fitness effect, but also easily hurt yourself. We must step by step and strengthen it step by step.

Suggestion 3: Be sure to warm up before fitness.

Many people know that sports money warms up, but some people are lazy or don't care, so they ignore it. This is not right. Why always emphasize warm-up before exercise?

First of all, warm-up can warm up the body, lubricate the joints, let the body slowly adapt to the next fitness exercise, and also reduce the chance of injury. Just warm up for five minutes.

How to warm up? Here are five moves that novice training can refer to.

1, jogging in place 1 min

2. Relax and jump 1 min.

3. Stretching of legs and arms, each part 10 second.

Recommendation 4: Pay attention to hydration during exercise.

Fitness is a slightly high-intensity exercise, which is inevitably accompanied by a lot of sweating, but sweating does not mean losing fat. Excessive sweating can easily dehydrate the body and then quickly enter a state of fatigue. Therefore, it is necessary to pay attention to hydration during exercise. Replenishing water in the body will help reduce hunger and help to lose weight.