How to practice and make a fitness plan For beginners, exercising at the right time is more conducive to promoting blood circulation. In our daily exercise, long-term inactivity may make our physical function decline, and there are many ways to exercise. If you know how to practice and make a fitness plan for beginners, then act quickly!
How do beginners practice and make a fitness plan 1 The most basic exercise steps for beginners;
1, warm up for 3~5min.
2, (boys) anaerobic exercise for 30~60min. (Girls) Exercise anaerobic for 20 ~ 40 minutes. Push-ups, sit-ups, equipment exercises, etc. )
3, aerobic exercise for 20~30min. Running, swimming, mountain climbing, etc. )
The essentials for beginners to make fitness plans;
1: Suitable for bodybuilders of 0-6 months. Before exercise, you can measure and record the main muscle parts with a tape measure. And take three photos of the front, side and back. Repeat the recording once every 1 month, which is convenient for comparing the effect.
2. Exercise 3 times a week for no more than 60 minutes each time, and do a good job of warm-up before exercise and stretching after exercise. There are 3 groups in each movement, and the rest between groups is 1-2 minutes.
3. Exercise movements are mainly core movements, such as squat, bench press, hard pull and rowing. The weight should be gradual. If there is pain during exercise, reduce the weight of exercise to prevent injury.
4. The above scheme can be modified according to your own needs, and other dumbbells and barbells can be added.
Train three days a week and focus on different muscle groups every day, such as:
Day 1 chest, shoulders, three heads
Come back the next day and talk to the boss
On the third day, feet and abdomen
Seven basic golden moves of fitness:
1, bench press chest
2, chest muscle arm flexion and extension of the chest
3. Back of high-pulling pulley machine
4. Bend down and lift the dumbbell and row the back.
5, shoulder pressure shoulder
6. Squat your feet.
7. Pull your feet hard
An appropriate fitness program can only help you lose 2 pounds a week on average. In order to obviously see the changes in muscle and body shape, you must go through at least 6 weeks of continuous exercise.
So please be optimistic and patient, keep doing it, and you will see the effect slowly.
How to practice and make a fitness plan for beginners 2 How to make a fitness plan for beginners If you don't train properly, lifting weights will bring higher risks and hurt muscles and joints. People who want to lift weights need some basic instructions, including how to carry weights and adjust their center of gravity, and how to breathe in repetitive movements (at the beginning of pushing or lifting, inhaling when relaxing). For most people, a training should be controlled at 10- 15 times. Too heavy will increase the danger. All parts of the body should be trained alternately.
It should be noted that, as an amateur, fitness exercise should be based on one's own physical condition, exercise moderately, pay attention to technical action norms, and do a good job in full security to avoid causing physical injury. For beginners, uncertain or difficult movements should be trained under the guidance and accompaniment of the coach. Chest training program: generous chest is an idiom to praise a man's figure. A strong man's chest should be generous and firm, while obesity and relaxation of chest muscles will affect chest fitness, and obesity will also increase the chance of illness. It is suggested to do regular physical exercise to improve the chest shape. For beginners, the key is to master the technical specifications and prepare for the future.
Hip-leg training plan: Hip-leg is a difficult part of training, and it can improve the instantaneous explosive force of muscles by using load-bearing method when contacting. Perfect part exercises can not only shape the perfect curve of lower limbs, but also improve endurance and flexibility, relieve fatigue and improve work efficiency.
Back training plan: the perfect back should be that the upper muscles and lower muscles are equally developed. Otherwise, the back will be asymmetrical. Symmetrical back, the width and thickness should be balanced, and the back curve is very important. Shoulder training program: deltoid and trapezius affect shoulder muscles. The deltoid muscle consists of three parts: the front bundle, the middle bundle and the back bundle. Toes are weak, so when improving the shoulder image, it is necessary to limit the weak parts and ensure all-round development. The development of the body should be overall symmetrical and coordinated.
Arm training plan: the arm is the most commonly used part of people. In daily exercise, men must keep the function of waist, back, arms and arms, and do more targeted exercise, which will help to strengthen arm muscles.
Waist and abdomen training: the muscles of the waist and abdomen usually exercise less. If you don't pay attention to exercise, abdominal fat will gradually increase, muscles will become slack, and people who often sit and work will be more prominent. Excess fat is deposited in the waist and abdomen, which is not only ugly, but also easy to cause various diseases. Therefore, it is necessary to strengthen exercise and accelerate blood circulation at the waist. Proper exercise can also accelerate the secretion of various glands related to the body, thus making the waist more soft and flexible.