Exercise is something that needs perseverance. Think it over, and you'd better make it a part of your life. "

Take two months to get familiar with your muscles.

For beginners, the first month or two is an adaptation period, which is used to adapt your muscles to various musical instruments. Novice muscles lack control, blindly add a lot, and the movements are easy to go out of shape, which will reduce the exercise effect and easily get hurt. So be sure to give yourself a remission period, get familiar with your muscles, and then seek to upgrade the amount of exercise and quality. In addition, gyms now generally have professional equipment. Although the effect is not as good as dumbbells and barbells, it is simple and safe to operate and more suitable for beginners.

In principle, novices should exercise three or four times a week for 30 minutes to 1 hour each time. After strenuous exercise, you should rest and relax moderately the next day.

As for the equipment, it is very simple, as long as a pair of comfortable sports shoes, a sportswear and a pair of gloves are enough. Remember, don't wear a nylon T-shirt one size smaller than yourself. You'd better choose loose clothes. Shorts fit somewhere between your knees and thighs. Hip hop shorts are not suitable for the gym.

Practice the whole body once a week.

After you have passed the adaptation period, you can enter the differentiation training stage of each part.

According to bodybuilding theory, the human body is divided into eight parts: chest, back, shoulders, thighs, biceps brachii, triceps brachii, abdominal muscles and calves. When you exercise, you usually stagger your parts. For example, you practice your chest and thighs today and your shoulders and abdominal muscles tomorrow. I usually practice my whole body muscles once a week. But if you are thin and need to gain muscle, the frequency is twice a week, once every three days, and take a day off. During exercise, there are about 4 to 5 technical movements in each part, and each movement is done in 4 groups, with a group of 8 to 12, and each group has a rest for one minute.

At this time, you will encounter a problem-muscle aches. Many people think that the more painful the muscle, the better the effect, which is a misunderstanding. Many times I recover well, but I feel tired, but basically it doesn't hurt. This is also a very effective exercise. Moreover, some people are very painful, and they can hardly do anything the next day after exercise, that is, exercise excessively. Reasonable pain should be feeling, but it does not hinder exertion, and you can complete daily activities and even participate in high-intensity ball games. Only such a degree of exercise can help muscle growth. Novices should find the strength that their physique can bear as soon as possible, so as to lay a good foundation for regular exercise in the future.

Master the step-by-step rhythm

Generally speaking, when you start to learn every movement, you should measure your ultimate weight under the protection of the coach, and then gradually increase it according to 65%-80% of this weight during training. You can take a little creatine before exercise to improve the explosive power and endurance of muscles, so as to obtain better exercise effect. During exercise, you'd better supplement carbohydrates at any time, such as sports drinks, which can quickly replenish energy and enough sugar, prevent and reduce the decomposition of muscle protein during training, and greatly improve the exercise ability and muscle's ability to do work.

When you can master all kinds of musical instruments to complete all kinds of movements, you are actually a little muscular man, but this process is very long, some people use it for months and some people use it for years. If you have finished it, congratulations. Next, you just need to work hard to improve your body circumference. In layman's terms, you just need to practice harder. Finally, through careful carving, you can practice small muscle groups and lines, making all muscles more balanced and beautiful. As for how to keep it after "practice", it is very simple. Keep practicing. This is already a part of your life.

Do you know how to supplement protein?

While training hard, you need to replenish energy to your muscles and help them grow. Carbohydrate and protein are the most critical, and the most natural way to supplement protein is of course to eat eggs. There may be a small question here: Do you want to eat egg yolk? An egg yolk can contain up to 300 mg of cholesterol, while protein's cholesterol content is 0; Egg yolk also contains a lot of oil, and its heat is six times that of protein, so many people simply throw it away. But if you don't need to lose weight urgently, you can eat two or three egg yolks that day, and the content of protein in egg yolks is slightly higher than that in protein. As for how many eggs you need, I have a simple calculation method here-you need 1.5 to 2 grams of protein per kilogram of muscle. Just calculate the exact number. As for when to eat, the answer is certain: protein supplement is the best way to gain muscle 30 to 90 minutes after exercise.

But if you are scared by so many eggs, then protein powder is a good substitute. Note that it is necessary to distinguish between animal protein and plant protein. Animal protein can be absorbed and utilized by the human body and is the first choice for bodybuilders. Among them, I strongly recommend importing whey protein. "This biological value is the highest, and the price is relatively cheap. It can be bought in gyms and online. In foreign countries, this protein powder is a daily food for families. "

You can't lose weight just by sweating.

Speaking of the biggest misunderstanding of the gym, I immediately thought of those who came to lose weight. Some people wrap plastic wrap around their stomachs to exercise and miss partial weight loss. In fact, it's as useless as losing weight in a sauna. Because you can't lose weight by sweating.

In fact, the reason is very simple. Sweating will only reduce the moisture under the skin. When you drink water, your weight will rebound immediately. In fact, there is no shortcut to lose weight. The only way is that you eat more calories than you do. In this way, the human body will break down fat to provide insufficient calories. After a period of time, the body fat content will drop and the body weight will also drop.

Here is a general formula to calculate your daily basic calorie consumption: 18-30 years old male, the daily basic calorie consumption is about 15.2× body weight (kg)+6803 1 1.5× body weight (kg) for 0-60 years old male.

A few yes or no in the exercise.

Don't you gain muscle in summer? ×

It is the golden rule in many people's hearts to practice muscles and strength in winter and lines and skills in summer. But the fact is that you can gain muscle in summer, but in summer, your body is easy to get tired and your appetite is not as good as in winter, so it is relatively difficult to gain muscle. Unfortunately, "difficulty" is misunderstood as "no".

Do you have advantages and disadvantages? √

Protective gear can not only protect the body, but also interfere with the exercise effect. For example, the squat belt, while protecting the waist, also weakens the support ability of the lumbar muscles. According to Zhang Minjun, it is best not to use it. Similarly, there is a kind of grip belt, which can help you exert your strength better when pulling hard (lifting the barbell off the ground), but it will weaken your forearm strength if you use it for a long time.

The bigger the challenge, the better? ×

Never overestimate your ability, most injuries are caused in this way. First, it is obvious that the limit is 50 kg, but it is commendable and stupid to challenge 60 kg. The second kind, being familiar with the road, is probably the most common, because distraction leads to mistakes and injuries. The suggestions are as follows: first, do every movement carefully, and "thinking and moving in unison" is the basic requirement of exercise; Second, when you hit the weight, you must find someone to protect it.

Five-meal eclipse? √

It is more suitable for beginners to adopt the method of "five meals a month", that is, eating five meals a day, and the sum of the five meals will reach the sum of the calories that should be ingested every day. The proportion of five meals is breakfast 20%, breakfast 65,438+00%, lunch 30%, lunch 65,438+00% and dinner 30%. The formula of daily diet is: protein is moderate, with low fat content and high carbohydrate content, and the proportion of protein, carbohydrate and fat should be roughly 25%, 55% and 20%. In addition, eat more alkaline foods, keep the basic balance of pH in the body, and eliminate fatigue caused by exercise as soon as possible.