Fitness is a step-by-step process.
In general, people who take part in fitness training for the first time will feel excited, especially when the exercise is effective. This has greatly stimulated your training enthusiasm and action. But some people can't wait to get into intensive training as soon as they enter the gym, ignoring the warm-up before exercise; Even often overtraining, exhausted, affecting normal life and work. Suggestion: Fitness is a long-term project. Don't try to be your idol in one day.
2.
Before and after training, two meals are essential.
Waking up in the morning and after training are two important periods for you to eat. At the same time of hard training, we need to increase nutrition. If you don't eat enough breakfast, you will feel hungry in the later stage of training. Breakfast should contain more sugar and some protein. In addition, low-fat yogurt, milk and cereal are also good choices. Eat immediately after training, because the body needs to replenish the consumed energy. Eat sugar, protein, water, etc.
3.
Training should be diversified.
It can make your body function develop in a balanced way. Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Flexibility training is not just for women. Only by combining all kinds of training can we improve our physical fitness in an all-round way.
4.
Warm-up and stretching are prerequisites.
Stretch before training and warm up before stretching. First, do low-intensity aerobic exercise for about 10 minutes, and the forms can be fast walking and pedaling. This can not only raise the body temperature to prepare for exercise, but also reduce the chance of injury during high-intensity exercise. When the body tissue is warm, you can do stretching exercise for another 5~ 10 minutes, especially stretching the target muscle groups and body parts to be used.
5.
Recovery (rest) is equally important for training.
During the training period, the necessary recovery time can not be ignored. Because the body needs enough rest to recover. As a beginner, you should not do intensive training more than four times a week. On the same training day, the same muscle tissue should not undergo multiple intensive training. If there is pain in the early training, don't force it in the later training. Get at least 8 hours of sleep every day, because enough sleep will restore your energy and body.
six
Don't do the same training movements over and over again.
The relationship between body and training is stimulation, adjustment and adaptation. If you use the same movements for a long time, your body will gradually adapt, which will lead to the stagnation of training. It is necessary to constantly change the training action or form to achieve the best sports effect.
Next, I will share with you the plan given by my personal trainer (I am working out at Jade Bird).
minute
change
train
practise
law
one
serial number
Action name
group
count
time
count
Weight (lift/maximum)
1
Bench press
2
12-8
2
Upward inclined bench press
2
three
Barbell bending
2
four
Sit dumbbell and bend
2
five
Three-faced bird
three
six
Side lifter
three
nine
eight
Lift your legs.
three
15
nine
Fitness ball leg lift
three
15
Precautions:
1,
Rest time is mainly controlled by heart rate.
2,
Unless otherwise specified, the frequency of group 2 is 12, 8 times, and the frequency of group 3 is 15, 12, 8 times.
3,
Fitness weight mainly depends on the feeling at that time.
4,
Supplement simple carbohydrates (bananas, honey, etc.). ) Immediately after resistance training.
5,
After training, each target muscle is required to stretch 15 seconds.
6,
It is suggested that protein supplement should be added after strength training.
minute
change
train
practise
law
two
serial number
Action name
group
count
time
count
Weight (lift/maximum)
1
pull-up
20
2
Sit down and pull your back.
three
three
Wire pull-down
three
five
Kneeling posture, arm flexion and extension
three
six
Instrument squat leg
three
seven
Flexion and extension of legs in sitting position
three
eight
Lift your legs.
three
nine
Sit-ups on the mat
three
15
10
Turn your back and sit-ups.
three
30
It is suggested to control the intake of oil and salt in daily diet.
This plan is two cycles, with aerobic twice in the middle and a day off.
It is recommended to measure your body circumference regularly and make records.