Going back and forth to class for almost a year, all kinds of students have been exposed to it. Among these members, there are obviously more people who have no foundation, accounting for about 50% of my members.
In the process of teaching and in the gym at ordinary times, we often find some problems.
Here is a simple summary record.
The whole part is divided into two parts: training and diet, which involve some basic points I think.
train
1, imitation should pay attention to details.
People who have just started to go to the gym to exercise generally learn their movements through observation and imitation.
However, I found that many people began to practice in groups after learning the general appearance, and there was no progress in observing and learning the details of the movements.
For example, some beginners bend their elbows and lift dumbbells while doing it. However, many people do not have fixed arms or wrists. This leads to excessive exertion of shoulders and forearms, so some people practice for a while, and their arms feel nothing, but their shoulders and forearms begin to ache.
Therefore, I would suggest that when observing movements, we should mainly observe the activities of joints.
Or take dumbbell bending as an example. In the process of bending, shoulders, elbows and wrists are involved.
Shoulder joint, angle unchanged (not moving).
Elbow, the angle decreases (moves).
Wrist, angle unchanged (not moving).
According to this conclusion, we can complete the standard action.
2. Don't pursue weight too early.
For muscle building, gradual resistance training is necessary.
However, I often see novices using weights that are not suitable for them (overweight).
This is not the time for you to lift or increase the weight. Did you do the standard movements?
It is not when the action is standardized, nor when it is aggravated. Can you make 10- 12 pieces/group *3?
It is not when you can do 10/ group *3 that the weight is increased. Is it fast lifting (fast centripetal contraction) and slow descending (slow centrifugal contraction) to reach each group 10 block *3?
You will find that all these will increase the difficulty of the same weight.
Therefore, don't think that only by gaining weight can you stimulate your muscles.
Replace the heavy weight with the right method.
3. There is no training plan.
training website
Another problem for beginners is that they can't make a training plan and don't know where to start. This is also the reason why many people can't live without coaches.
Most people can only practice three times a week at most. Assuming there is no plan, go to the gym to practice here and there at will. After a long time, some people give up easily without seeing the effect of exercise.