Fortunately, many gyms will have itinerant fitness instructors, who will familiarize beginners with different fitness equipment and then teach them certain fitness processes and methods. But if it takes a long time, many novices may ignore or forget the fitness methods and processes taught by the coach. In this way, your fitness effect will gradually become worse and worse, so that you can't reach your expected fitness goals and your confidence in fitness will become less and less. In addition, although some bodybuilders have certain fitness experience or fitness experience, many of them still practice very generally, and it is not difficult to see these problems from the fitness effect.
There are many reasons for these low fitness effects, but one thing is crucial, that is, there may be some problems in their most basic training sequence, and some basic training rules may not be clear to them. Next, we will talk about three basic rules in strength training. If we can firmly remember these three rules in the future fitness training, we can maximize our future fitness effect to a certain extent.
First, the training of large muscle groups should give priority to small muscle groups.
Even old fitness drivers or fitness experts will follow the principle of building big muscles first when training their own strength. In our daily strength training, we should first focus on the training of large muscle groups, while the training of small muscle groups should be considered after the training of large muscle groups is completed. In addition, for fitness white who has no fitness experience, in the initial strength training, it is best to ignore the training of small muscle groups and focus on the training of large muscle groups.
For example, the arm is such a small muscle group. For old fitness drivers with certain fitness experience, there will be a special day for arm training. For fitness white, it is best to ignore the training of small muscle groups such as arms in the early stage of fitness, because our training order in fitness directly affects our muscle fatigue order. If the small muscle groups get tired in advance, it will have a great influence on their future training. Therefore, for beginners, first of all, we should pay attention and energy to the large muscle groups in the chest, back and legs. After practicing these, their body muscle size will be significantly increased and their lines will be more obvious.
Second, strength training should precede aerobic training.
I believe many people will have such a question, whether to do aerobic training or strength training first. In fact, on the whole, the two have their own advantages. However, if you want better fitness effect, we still suggest that beginners start strength training first, because long-term aerobic training will greatly consume our physical strength. If you do aerobic training first and then strength training, you will be exhausted and at a loss. Of course, you still need to warm up before strength training, and you only need short-term aerobic exercise.
Third, free power supply equipment takes precedence over fixed power supply equipment.
For many novices with little fitness experience, it is still not recommended to use free strength equipment. After a period of fitness training and a certain experience and strength foundation, we can carry out our future fitness training according to this law. What is the tool of free power? Free power equipment refers to dumbbells, barbells and kettles that we often see in the gym and can move freely.
Free strength equipment training will be very beneficial for us to gain muscle or shape our body. But relatively speaking, there are certain requirements for bodybuilders, and free power equipment is not easy to master. Moreover, if our movements are not standard or too heavy during training, we will be easily injured. Fixed-strength equipment has a fixed trajectory, which has a strong protective effect on our fitness safety. Therefore, for beginners, it is still necessary to focus on the training of fixed strength equipment, and the training of free strength equipment can be appropriately increased in the later process.