The first category is: gain muscle and gain weight.
The second category is: slimming and reducing fat.
The fitness goals of these two groups of people are different, so the training methods are different.
First, the gym exercise method for people who gain muscle and weight.
① Warm up
Warm up with aerobic fitness equipment for 5 to 10 minutes, such as jogging on the treadmill 10 minutes, or warm up by hand.
② Strength exercises
Use fixed strength fitness equipment or free strength equipment to train 2 to 3 muscles of the body for about 45 minutes. For example, the practice parts arranged on the same day are chest, arms and abdominal muscles, so the following contents can be arranged:
Chest: You can choose 3-5 movements from these movements to practice.
Action 1: barbell bench press 3-4 groups *6- 12 times.
Action 2: Do dumbbells lie down and push? Group 3-4 *6- 12 times
Action 3: Dumbbell Flat Bird? 3-4 groups *8- 12 times?
Action 4: parallel bars arm flexion and extension? 3-4 groups * Maximum times?
Action 5: Push-ups? 3-4 groups at most
Arm: Also choose 3-5 exercises from the following actions.
Action 1: 3-4 groups of vertical dumbbell hammers bend *8- 12 times.
Action 2: Bend over and lift 3-4 groups *8- 12 times.
Action 3: Bend the arm 3-4 groups *8- 12 times.
Action 4: Bend vertically for 3-4 groups *8- 12 times.
Action 5: The prone inclined plate barbell bends 3-4 groups *8- 12 times.
Action 6: Bend down with dumbbells for 3-4 groups *8- 12 times.
Abdominal muscles: You can choose 3-5 actions from the following 9 abdominal muscle abuse actions to practice the abdomen.
Action 1: sit-ups 10-20 times.
Action 2: Hang your knees and tuck your knees 10-20 times.
Action 3: Turn left and right while sitting 10-20 times.
Action 4: supine belly roll 10-20 times.
Action 5: supine reverse abdominal roll 10-20 times.
Action 6: Press the rope 10-20 times.
Action 7: Pause leg lift 10-20 times.
Action 8: The rope turns 10-20 times.
Action 9: Trx closes the knee 10-20 times.
Please arrange various training plans according to your actual situation. Beginners who have just started fitness are advised to arrange 2 ~ 3 exercises for each muscle, with 3 ~ 4 groups for each exercise, with 8 ~ 12 for each group. Exercise that gradually increases weight, that is, slowly increases muscle weight.
③ Relax.
You can choose to do aerobic exercise with aerobic fitness equipment for 5 to 10 minutes, or stretch muscles in all parts of your body.
Two, slimming, slimming fitness crowd gym exercise methods
① Warm up
The same is true of warm-up exercises. Warm up with aerobic fitness equipment for 5 to 10 minutes, such as jogging on the treadmill 10 minutes or warming up with your hands. Warm up with aerobic fitness equipment, so I won't say much here. Please refer to the following 4-minute warm-up video for freehand warm-up:
② Strength exercises
Use fixed strength fitness equipment or free strength equipment to train 2 ~ 3 muscles or whole body muscles for about 30 minutes. Let's share a girl's gym training plan, which consists of 7 movements:
Action 1: Squat 3-5 groups *8- 15 times.
Action 2: dumbbell weight squat+shoulder push 3-5 groups *8- 15 times.
Action 3: Pull the vertical rope back to 3-5 groups *8- 15 times.
Action 4: Press down the straight arm of the rope for 3-5 groups *8- 15 times.
Action 5: The vertical dumbbell bends alternately for 3-5 groups *8- 15 times.
Action 6: The lateral body bends 3-5 times *8- 15 times.
Action 7: Push down, put down the ball and abdomen. Groups 3-5 * are exhausted.