As a beginner in fitness, if you want to become stronger, muscle gain must be the first goal! Whether you are a little thin or you look strong but want to have broad shoulders instead of a thin waist, this muscle exercise guide written by an old fitness driver of 10 is quite suitable for you to read before planning. Guide to muscle training for beginners stay away from machinery. Focusing on free weight training requires lifting heavy objects, which means that you need a gym that provides free weight training, with weights such as dumbbells, barbells and kettles, as well as squat racks, benches and training space for you to do pull-ups and parallel bars. This demand is to create stable growth through a lot of whole-body training and exercise multiple muscle groups at the same time. Why is free weight training? If you spend all your time on mechanical equipment and train a single muscle group alone, you only exercise a specific muscle group, but you can't exercise any stable muscle group (because machinery helps you do all the stable work); On the contrary, when you do barbell squats, every inch of your muscles become active, which can make you stronger without getting hurt. It is suggested that barbell, dumbbell, kettle bell and other free weight training should be given priority to. In each training schedule, leg training, thrust training, tension training and core training should each include 65,438+0 times. Learn and be familiar with these exercises, and your body will become stronger and stronger. Leg training: squat, hard lift, lunge thrust training: bench press, overhead push, parallel bars tension training: reverse rowing, narrow grip pull-ups, open grip pull-ups core training: reverse belly roll, suspended leg lifts, insist on Monday: squat, bench press, wide grip pull-ups, insist on Wednesday: hard lift, overhead push, reverse rowing, suspended leg lifts on Friday. Holding the parallel bars with a load, holding the pull-ups with a narrow load, and rolling your belly are not dreams. If you practice the training plan, your body will become stronger and stronger. Tips 1。 You can gradually increase the weight of each training every week, for example, squat 150 kg three groups five times this week, and squat as much as possible next week 155 kg three groups five times. 2. For detailed suggestions on the number and frequency of training groups, please refer to the article "Optimal Training Frequency, Times and Frequency for Muscle Enhancement: An authoritative analysis of 22 American studies tells you". Tips 1。 Warm-up before training: first do some dynamic warm-up, improve heart rate and open muscles, such as opening and closing jump, lunge, squat, bridge, push-ups, swinging legs and jumping. Start your training with 1-2 muscle strength exercises, and you can gradually add weight to these warm-up exercises and enter your formal class schedule. 2. Pay attention to the correctness of the action: if the squat with your bare hands is incorrect, you may have developed a bad habit; Once you carry150kg on your shoulder, making an incorrect squat posture with your original habit is likely to cause serious injuries. Therefore, beginners must check themselves from time to time, starting with a fairly light weight to ensure that the whole movement is correct. 3. It is * * * muscle fiber, not destroying it: Some coaches will encourage you to do exhaustive training (for a single training action in the same group, operate the same repetitive action with a fixed weight until you can't do it any more), but the old driver thinks that this is only an opportunity to improve injuries, incorrect posture and muscle aches; I suggest that when you finish the 1 group, you can still save your strength to do 1 time, because your muscles are built at rest, not in the gym, so don't try to destroy them in the gym every day. It's not worth it. 4. Don't overdo it: In weight training, doing more doesn't mean being better! You don't need to stay in the gym for 2 hours, and you don't need to do 15 different chest exercises. For example, the class schedule of an old driver generally does not exceed 45 minutes, and only 3-4 groups of each training action is enough for muscle growth. In terms of frequency, training for three days a week is enough. Don't do heavy training every day because muscles need time to recover and grow. 5. Change the rest time between groups: If you do three groups of five rather heavy trainings, the rest time between groups can be 3-5 minutes; If the same times are divided into 8- 12 groups, try to control the rest between groups at around 1 minute, which can affect your muscles in different ways. 6. Write down all the training contents: keep the habit of writing a training log and accurately record how many groups and times you have done each exercise, so that you can compare this exercise with the last one and know how much you need to improve this week to be better than Zhou Qiang.