First of all, the correct posture is very important.
When you just learn a new movement, try to use a small weight, make this movement a standard, and find the feeling of muscle strength. Don't practice with heavy weight at the beginning, which will not be effective and may lead to muscle strain. You should understand all the main points of this action.
Or you can ask those experienced people to point out the mistakes in your actions and correct them. Because if the actions you learn at first are wrong, it will be difficult to correct the habits you form later.
Second, the fixed equipment training
Many people will choose fixed equipment when they start fitness, which is a good start, because fixed equipment is a better way to exercise. It has a fixed trajectory, which can help beginners to train the target muscles more conveniently, help to form a good force mode, let the muscles form an independent memory, and make the later exercises feel more. In addition, after being familiar with the fixed equipment, you can focus on training with free equipment.
Third, pay attention to exercise large muscle groups.
Before doing muscle training, you need to train large muscle groups first. Because this kind of training can mobilize other connected small muscle groups, promote blood circulation and enhance the coordination of movements, so as to better control the target muscle strength during muscle training, so as not to find the power point. Such as bench press, squat and so on can play this role.
It is suggested that each group do it 8 to 12 times, and both groups can have a rest. 8 to 12 times can significantly improve your strength, muscle size and muscle line in a lighter weight range. If you persist in this way, once you become a familiar strength trainer, you can appropriately reduce the frequency range.
Fourth, rest is also very important.
Generally speaking, it takes 72 hours for large muscle groups to recover. Small muscle groups take 48 hours. Some people are always eager for success, which is not good. It is best to ensure a day's rest between two trainings, which can effectively make muscle aches disappear or reduce.
Fifth, you must stretch after exercise.
Many people have no habit of stretching after exercise. They often finish exercise, which is wrong. Correct stretching can increase the range of joint activity, reduce the pain after exercise, and benefit more from the following strength training.
Stretch for ten minutes after each exercise, mainly stretching large muscle groups. Of course, if you have time, you can spend more time stretching your whole body, which is very helpful to reduce muscle soreness. Finally, I hope that the way of appealing can make newcomers no longer embarrassed in the gym and don't know what to practice.