Because the novice's understanding of weight training is close to zero, Bian Xiao suggests that the novice can only use this training plan with the help of a coach or a friend with fitness experience. The design of this training is to let novices slowly build muscle strength and learn to feel muscles, so the training intensity is moderate, and each training will include the movements of the main muscles of the body, so that your nervous system, muscles and joints can get used to weight-bearing training and reduce the risk of injury.
Monday and Thursday: Exercise your legs.
Leg exercise is a necessary part of our fitness process. There are more equipment in the gym, so it can also play a better exercise effect. For example, we can exercise our leg muscles by straightening our legs and squatting with weight, which can also exercise our hips and improve our muscle lines. However, attention should be paid to stretching the leg after completing the leg exercise, which can effectively improve the leg muscles and avoid excessive leg muscles.
Tuesday and Friday: practice back chest.
Exercising the back and chest is the most effective exercise in the gym, because these movements usually need the help of equipment. For example, you can choose dumbbell bench press, pull-ups, dumbbell flying birds, dumbbell rowing, sitting high and pulling down. These can play a very effective role in practicing chest and back. However, due to the difficulty of these movements, we need to spend more energy to complete them, so generally, when doing these movements, each group only needs two groups, each group carries out 20~30 movements.
Wednesday and Saturday: arms and abdomen
The muscles of the arms and abdomen also need to be exercised separately in the process of our fitness. We can practice abdominal muscles with our bare hands. For example, we know that sit-ups, belly rolls and flat support can effectively exercise abdominal muscles. We can also do weight-bearing hip bridge or goat standing movements to practice abdominal muscles. Then, arm muscles can be effectively exercised through high-position pull-down, bending over to lift dumbbells, pull-ups and other actions.
Many people's understanding of fitness only stays on weight loss, which is too narrow. By fitness, we generally refer to all kinds of sports aimed at improving basic physical fitness and shaping a good body shape. In other words, I want to change myself, change other people's views on myself, win the favor of my goddess, make my figure as beautiful as Eddie Peng Yuyan's jade, and get more comprehensive development for my health.