1. It is not enough to just lift dumbbells. If you exercise too much and your nutrition can't keep up, it will be counterproductive ... You should eat more eggs ... five boiled eggs a day ... and then try to eat beef if you have meat ... because beef is rich in protein ... 2. It's actually very simple to widen your shoulders ... You can swim more if you can ... This is the fastest and most effective. 3. You want to exercise. The simplest thing at home is skipping rope. This is a must every day ... skipping rope can exercise the whole body ... don't worry about excessive local muscles. The amount of exercise can be gradually increased ... or it can be changed from simple skipping to double flight. The same is true of other targeted sports ... you don't need to do many things at once ... but you need to gradually increase the amount of exercise ... very simple ... Have a nice day.

2. What common sense do fitness novices need to know?

1, practice the target muscles clearly before doing the action.

For example, to do dumbbell bench press, it is necessary to make clear that the training site is the upper part of the pectoral muscle and triceps brachii, and at the same time it has exercise effect on the toes of deltoid muscle. After knowing the muscle group to be trained, it is most important to feel the stress process of the target muscle.

2, action fully understand a certain part of the training action, for beginners, part of 3-4 movements can be, to the advanced stage, part of the training action can be increased to 8. 3. The number of groups refers to the number of groups made by each action. Generally, 2-3 groups are enough for beginners, 4-6 groups for intermediate and 8- 10 groups for advanced.

4. The concept of times in each group is very important. The number of times is the maximum number of times that each group of dumbbells with a certain weight can complete. A group of less than 6 times is used to improve strength; 8- 12 times to increase muscle mass; 15-25 times or more for improving muscle separation and carving muscle lines; Reduce fat for more than 25 times; Eight basic fitness knowledge that must be familiar with.

5. The maximum weight is the weight that can only complete one action. More than 85% of the maximum weight is weight; 65%-80% is medium weight; Weights below 65% are small weights.

Moderate and heavy training can increase strength and muscle circumference. Small and medium weight training can improve the clarity, separation and fineness of muscles and reduce some fat.

6. Time interval between groups This is a very important and easily overlooked concept. The time interval between groups refers to the rest time between the same action groups. Usually, the short interval is about 30-45 seconds, the middle interval is about 1 minute, and the longer interval is more than 1 minute.

7. Speed In fitness training, slow movements are generally adopted, which is suitable for most fitness training. Of course, some fitness methods are not excluded, and the effect can be achieved by improving the movement speed.

8. The frequency of fitness is generally 3 times a week for beginners, 3-4 times a week for middle-level practitioners and even 2 times a day for high-level athletes during the season. Because the experiment shows that after an intense and heavy exercise training, the physical function is in a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it takes 5-8 days to recover excessively! Therefore, many high-level elite athletes only train each muscle group once a week for routine training.

keep fit

Preparation before fitness is essential.

You can leg press, run and move your joints as the junior high school PE teacher teaches, so that your body can be prepared for heavy exercise, especially heavy exercise, otherwise it will greatly increase the possibility of sports injury. We should start with a small load and gradually increase the weight after adapting.

A set of standard action standards is that our body is stable and our center of gravity does not shift. It is necessary to replenish water during exercise. Don't drink too much water at a time. If you feel a little thirsty, drink less and drink more.

It is necessary to reasonably match the movements of all parts of the body, from large muscle groups to small muscle groups, from small load to large load. Hands, shoulders, chest, abdomen, buttocks and legs move together.

For fitness friends, diet is also very important. One of the major principles we should master is that to gain muscle, we should replenish more energy, and to lose weight, we should appropriately reduce energy supplement and increase energy consumption, so as to achieve the purpose of reducing fat.

As for the fitness time, we generally think that it is better from 2 pm to 1 1 pm, and exercise for one hour after meals.

4. What common sense do fitness novices need to know?

1, practice the target muscles clearly before doing the action. For example, to do dumbbell bench press, it is necessary to make clear that the training site is the upper part of the pectoral muscle and triceps brachii, and at the same time it has exercise effect on the toes of deltoid muscle. After knowing the muscle group to be trained, it is most important to feel the stress process of the target muscle.

Step 2 act

Fully understand the training movements of a certain part. For beginners, 3-4 movements of a part are enough. At the advanced stage, the training movements of a part can be increased to 8.

3. Number of groups

The number of groups refers to the number of groups made by each action. Generally, 2-3 groups are enough for beginners, 4-6 groups for intermediate and 8- 10 groups for advanced.

4. Number of times in each group

The concept of the number of times in each group is very important, and the number of times is the maximum number of times that each group of dumbbells with a certain weight can complete. A group of less than 6 times is used to improve strength; 8- 12 times to increase muscle mass; 15-25 times or more for improving muscle separation and carving muscle lines; Reduce fat for more than 25 times;

Eight basic fitness knowledge that must be familiar with.

5. Weight

The maximum weight is the weight that can only complete one action. More than 85% of the maximum weight is weight; 65%-80% is medium weight; Weights below 65% are small weights. Moderate and heavy training can increase strength and muscle circumference. Small and medium weight training can improve the clarity, separation and fineness of muscles and reduce some fat.

6. Time interval between groups

This is a very important and easily overlooked concept. The time interval between groups refers to the rest time between the same action groups. Usually, the short interval is about 30-45 seconds, the middle interval is about 1 minute, and the longer interval is more than 1 minute.

7. Speed

In fitness training, slow movements are generally adopted, which is suitable for most fitness training. Of course, some fitness methods are not excluded, and the effect can be achieved by improving the movement speed.

8. Fitness frequency

Usually beginners can practice three times a week, intermediate practitioners can practice three or four times a week, and high-level athletes can practice even twice a day during the season. Because the experiment shows that after an intense and heavy exercise training, the physical function is in a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it takes 5-8 days to recover excessively! Therefore, many high-level elite athletes only train each muscle group once a week for routine training.

5. How do beginners keep fit

You need to increase the lean body weight of 10- 15 kg to be strong! The fitness method is strength training, which can be divided into three parts: chest+brachial muscle+abdominal muscle on the first day, shoulder+back+deltoid muscle on the second day, leg+brachial muscle+abdominal muscle on the third day, and rest on the fourth day. At the beginning, you can also choose to practice for one day and take a day off. Every action should be grouped into 8- 12RM and 4-6 groups, big and small.

In diet, you don't need to eat protein powder or muscle powder at first, because these supplements will only work if your training intensity reaches a certain level. At first, it was okay to eat through diet. It is a good choice to eat more foods rich in protein and amino acids and consume more calories, such as eggs, milk, fish, chicken and whole wheat foods.

The important thing in fitness is persistence. If the above training lasts for 6-8 weeks, it will usually be effective. At that time, the training plan will be adjusted according to the strength growth, and the intake of supplements will be increased. I hope I can help you.

6. How do newcomers get started quickly when they go to the gym?

The picture comes from the internet. What's the purpose of going to the gym? There is no doubt that we spend thousands of dollars on a gym annual card, all in order to achieve various goals, or gain muscle strength, or shape and pursue various lines, or play ball games for fun, or learn various knowledge.

Find out what you want and what kind of effect you want to achieve first, and then analyze how to choose the way and method of exercise on this basis. Unknown so, a lot of people, watch this man push his shoulders, push his shoulders with others, watch that man roll up his stomach, do sit-ups with others, and then catch a glimpse of others pedaling.

Such aimless and unorganized "exercise" will lead to two bad results: 1. You still don't know what exercise is, what role it plays and what effect it can play after practice.

2. Incorrect trajectory and posture can easily cause damage to body parts. As we know, the barbell pieces in the gym range from 2.5kg to 20kg, and some are even higher.

Because others exercise all the year round, the weight that suits them may not suit you. Blind use of equipment can easily cause injuries. Therefore, it is important to know what purpose you come to the gym for! How to get started quickly? The first time I went to the gym, I was full of novelty for all kinds of equipment, and I was going to experience it.

What I want to say here is that this is not recommended. Many instruments are dangerous, and even professional athletes can't guarantee that they won't get hurt at all during training, let alone novices. This is exactly what the gym will put on every piece of equipment: "Please use the equipment under the guidance of a personal trainer."

As a warning. So as a small white, how to get started quickly, I suggest two things: directly find a personal trainer to guide.

Although it seems nonsense, there is no doubt that this is the most orthodox, simplest and safest way. What I want to tell you is what to learn from a personal trainer. It's not as simple as asking you to pay for classes. What you need to learn from the trainer is the theory and practice of how to use various instruments and movements correctly and skillfully, how to train, how to stretch, how to rest, which training movements are the most pumping, how to eat, etc. Then after you have thoroughly mastered the essentials of training, you can independently arrange your future sports.

Learn from a veteran gym trainer. This is the most economical way. You can learn a lot about their actual combat experience and how to avoid ditch and ditch, and how they treat sports, diet, fitness and life.

I believe that most bodybuilders are willing to play the role of indicator lights to help newcomers solve sports puzzles. Just like me, I type here bit by bit to help newcomers solve their doubts.

o(^^)o。 Of course, the disadvantage of this is that the training quality of these veterans often varies from person to person, and some of their own training methods are wrong.

Pay attention to functional sports and core training. No matter what level you want to practice in the gym, it doesn't matter whether you pursue greater strength or lines. There is a conclusion that can never be avoided, that is, the result of your exercise in the gym must always be reflected in your life.

Okay？ Imagine that the results of our exercise in the gym can't be reflected in our life. What's the use? Functional exercise and core training are the first lesson, and they are also the basic parts that I recommend new bodybuilders to exercise. For example, three golden training moves: bench press and hard pull squat.

Pictures from the Internet, such as: hard pull-a typical functional action. In life, whenever there is a pull-up action, you can't avoid his existence.

Hard stretching can improve the stability of the core strength muscle group of human waist and abdomen, and improve sports performance, and for the lower body muscle group of human body, improve sports performance. It can also shrink and slim the fat of people's waist, abdomen and buttocks to a great extent, and improve the proportion of figure.

From time to time, I will meet many new people and have a glimpse of the door during training. It's not that they don't know the movement. I met a student in training two days ago. After several meetings, it can be seen that he is quite enthusiastic about fitness, but the training traces are still relatively shallow.

At that time, he asked me how to practice shoulder and back, and I gave him some instructions on shoulder and back training out of enthusiasm. At that time, my little brother's body shape was no different from that of ordinary people. All aspects of muscle groups were not "opened" and the growth of muscle dimension was not obvious at all.

In the following dialogue, it can be seen that this is exactly his doubt. I asked him to give up the current training mode of small muscle groups and focus on big muscle groups such as chest, back and legs. The advantage of doing this is that he can improve his big figure and exercise his functional muscle groups as soon as possible.

Secondly, the development of these large muscle groups is more likely to highlight the success of training in appearance, which is helpful to improve his motivation for the next training. It's like painting. Composition is a big frame, and coloring and later carving should be carried out on the premise of perfect composition. If there is something wrong with the composition (large muscle group), only paying attention to the details (small muscle group) will only go further and further.

Regarding the question of "practice three points and eat seven points", the phrase "practice three points and eat seven points" has been circulating in the bodybuilding and fitness field for a long time, and many people who have little contact with fitness have heard this statement to some extent. Yes, whether it is fitness or bodybuilding, eating is often very important.

It's like building a skyscraper in our fitness exercise. The construction process is daily training, and cement bricks are a normal diet. Only by taking enough carbohydrates and protein can we ensure the output of training results.

How to eat? One kilo plus one gram of protein? I believe there are many such articles. I won't talk about such professional data in this article, which is of little significance to fitness novices. Why? Imagine, which new person would make such a detailed calculation of diet at the beginning of training when the exercise system is not perfect? The picture comes from the internet. I gave the couple a few words as the central idea of their diet: 1. Regular diet is more important than tonic. 2. protein can eat more without deliberately limiting carbohydrates.

3. Pay attention to control the intake of oil and salt. 4. Dinner is seven minutes full.

Many people are prone to make two ideological mistakes in the early stage of training: First, the training weight is higher than the training quality. Second, the dependence on fitness supplements exceeds the normal diet.

You know, the reason why fitness tonic is called "tonic" is as an auxiliary medicine as its name implies. Yes

7. Seek common sense of fitness

When making a training plan, the following points should be followed.

First of all, simplicity is the most important. Every trainer wants to find the training secret that can make muscles develop rapidly at the beginning, so he regards star training as the treasure. However, most of the training methods of stars are quite complicated, including many isolated exercises, and some of them are self-created, highly technical and intensive.

Therefore, the training method of star players is not the secret that novices are looking for. If there is any secret in bodybuilding training, it is science-the science of training.

For beginners, the science of training is simple and basic compound training, such as bench press, squat, hard pull and so on. Although these simple actions are boring, the effect is beyond doubt.

Almost every champion won the "super block" by compound training. Lee Haney, an eight-time Olympia champion, didn't start regional training until he won the national championship. Before that, his training plans were almost all compound exercises.

Basic compound training is listed as the "main course", with the purpose of enhancing basic quality, developing large muscle groups and laying a solid foundation for future "refinement". Second, the goal is clear. It's best to list your training plan in big paper. The training goal should be written in the most eye-catching position with a red pen.

The more specific the better, such as "I want to practice a thigh with a circumference of 60 cm!" "or" 70 kg 18 ABS! "When you are tired of boring training, when you want to be lazy, those eye-catching words will deeply touch you and make you feel ashamed of your laziness. Third, continuity and gradualism. Continuity and progressiveness are two important principles in making training plans.

If you don't insist on training, your muscles won't get sustained and regular * * *, leading to slow growth; If the training intensity does not increase, the muscles will adapt to the given * * * and grow slowly. Effective planning can not only ensure the continuity of training, but also ensure the gradual increase of training intensity.

Frequency, quantity and intensity are the three elements of a training plan. The quantity and degree of these elements depend on whether the training can be sustained and gradual.

So, don't interrupt the training and don't miss a training class. On the contrary, training should not be over-frequency, the training amount should not be too large, and the weight should not be rushed, otherwise it will lead to overtraining and even injury due to excessive load.

Then you must stop training. Fourth, frequency frequency refers to several times a week.

The setting of frequency depends on your recovery ability after training, and recovery ability depends on three factors: physical fitness, sleep and nutrition. In addition, the influence of your work nature and family burden on your resilience can not be ignored.

If your work and housework consume a lot of physical strength and energy every day, it will delay your recovery process. Generally speaking, it is more appropriate for junior trainers with jobs and families to do weight exercises twice a week.

For students, three cycles a week is also possible. The specific arrangement of each cycle depends on time and physical condition. It is best to practice for two days in a cycle, one day for the upper body and one day for the legs.

Two cycles a week is based on the average recovery ability of the human body. Ensuring sufficient recovery time without procrastination not only considers the continuity of training, but also does not destroy the gradual nature of training. Two cycles of weight-bearing training a week can make time more relaxed, and people with large body fat can also arrange 30-40 minutes of aerobic training on the rest day between the two cycles.

However, the intensity of aerobic training should not be too great, and the heart rate during training should be 120- 140 times/minute. 5. The amount is the amount of training, how many groups to practice, how many times in each group, and the length of rest between groups.

First of all, the number of groups is not fixed, but there must be a warm-up group for each action. The role of the warm-up group is: 1. Accelerate metabolism and enter the training state; 2. Fully move joints and ligaments to avoid injury.

Secondly, 2-4 groups are suitable for the formal group, and fewer groups are helpful to improve the training efficiency. The number of times for each formal group is 6- 12, and the number of times for the warm-up group is not less than 20.

Thirdly, the interval between each group is generally no more than 2 minutes. Intermittent time depends on physical condition, more than 2 minutes is allowed, but chatting or doing other things that affect training during the break is not allowed.

Otherwise, it will not only delay the training time, but also reduce the training efficiency and undermine the sustainability of training. Finally, each training should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, leading to muscle loss.

For junior trainers, shortening time and improving efficiency are the habits that must be formed. 6. Intensity refers to the level of load you bear in training.

The load level depends on three factors: weight, training interval and fatigue. "High intensity" means that under the premise of short training interval, each group uses a large weight to train to near exhaustion.

The concept of "exhausted" is "unable to complete it once". The point of "high intensity" is to reach the edge of exhaustion, not exhaustion; Because muscles can't complete a complete movement when they are exhausted, muscle fibers can't get enough * * * force if muscle contraction is not enough.

In addition, when exhausted, muscles lose control of training weight and are in danger of injury at any time. Therefore, complete exhaustion is not desirable for junior trainers.

Understanding the concept and key points of "high strength" is very important for how to increase weight. Because gaining weight will affect the number of trainings and exhaustion.

Beginners should be careful not to gain weight too quickly. Here is an effective method.

At the beginning of training, the number of times the weight used by the formal group makes you complete (that is, the number of times you are exhausted) is: target times 15 times. For example, if your goal is 8 times, then the weight used should allow you to complete 13 times, and you will stop after 8 times.

In the next 6-8 weeks, gradually increase the weight until the number of times you use the weight allows you to complete becomes 9- 10, and you still stop after completing 8 times. Keep this intensity training for 2-3 weeks, then change the target number to 6 times, and use weight training with exhaustion times of 1 1.

Next, use the above method to increase the weight. Muscle growth depends on their suffering.

Changing the variable factors such as weight and frequency frequently can keep the muscles sensitive to * * * and keep growing. Mastering the above six points can help you make a training plan that suits you. The real test is.

8. Be brief about health tips.

1, often eat midnight snack, will get gastric cancer, because the stomach can't rest.

2, you can only eat four eggs a week, eating too much is not good for your health.

3, chicken * * * contains carcinogens, it is better not to eat.

Eating fruit after meals is a wrong concept, and it should be eating fruit before meals.

5, girls don't drink green when menstruation comes, eat more things that can replenish blood.

6. Don't add eggs and sugar to drink soybean milk, and don't drink too much.

7, don't eat tomatoes on an empty stomach, it is best to eat after meals.

8. When you wake up in the morning, drink a glass of water first to prevent stones.

9. Don't eat three hours before going to bed, you will get fat.

10, drink less milk tea because it is high in calories and fat. Without nutritional value, it is easy to suffer from diseases such as hypertension and diabetes after long-term drinking.

1 1, freshly baked bread is not suitable for immediate consumption.

12, away from the charging stand, the human body should be away from more than 30 cm, not on the bedside.

13, drink eight glasses of water every day.

14, ten glasses of water a day, bladder cancer will not come.

15, drink more water during the day and drink less water at night.

16, don't drink more than two cups of coffee every day. Drinking too much can easily lead to insomnia and stomachache.

17, eat less greasy food, because digestion takes 5-7 hours, and the blood in the brain is concentrated in the stomach, which makes you sleepy.

18, eat less big meals after five o'clock in the afternoon, because the body doesn't need so much energy after five o'clock.

19, 10 Food types that will make you happy: deep-sea fish, bananas, grapefruit, whole wheat bread, spinach, garlic, pumpkin, low-fat milk, chicken and cherries.

20, lack of sleep will become stupid, you must sleep for eight hours a day, and you will not get old if you have a nap habit.

2 1, the best sleep time is 10 at night to 6 am.

22. Don't drink more than one glass a day, because alcohol will inhibit antibody-producing B cells and increase the chance of bacterial infection.

23. Take the capsule with cold water and take the medicine within 30 minutes before going to bed. Avoid lying down immediately.

24, sour plum has the effect of preventing aging and keeping young forever; People who are angry should eat more.

25, hair loss factors: staying up late, stress, alcohol and tobacco, spicy chicken chops, spicy pots, greasy food, over-flavored dishes.

26, help hair growth: eat more cabbage, eggs, beans; Eat less sweets (especially fructose).

27. A glass of lemon juice and orange juice every day. It can not only whiten skin, but also fade dark spots.

28. Apple will always be a good medicine for motorcyclists, addicts and housewives. Eating only one apple a day can give you a clean lung.

29. Smoking and taking vitamins (a kind of vitamin B carotene -A) can cause cancer, so quit smoking as soon as possible. Is the healthiest thing to do.

30. Women should not drink tea in five periods: menstruation, pregnant women, pre-labor, post-production and menopause.

Smoking is related to lung cancer, lip cancer, tongue cancer, laryngeal cancer, esophageal cancer and bladder cancer.

32. Drinking alcohol leads to cirrhosis and liver cancer.

33, eat areca can lead to oral fibrosis, oral cancer.

34. The food is too fine and lacks fiber; Containing a lot of fat, especially cholesterol, can cause gastric cancer.

35. When the food is too rough and the nutrition is insufficient, it will lead to esophageal cancer and gastric cancer.

36. Yellow koji toxin in food. Nitrite causes cancer.

37. Don't smoke and refuse to smoke secondhand smoke.

38, moderate drinking, not long, not drunk.

39, reduce the consumption of salty, smoked, barbecue food.

40. Eat fresh vegetables and fruits every day.

4 1, and eat grains and beans rich in fiber every day.

42. Eat a balanced diet every day, but don't overdo it.

43. Maintain an ideal weight, but not fat.

44. Keep a regular life and exercise.

45. Keep a relaxed and happy mood.

46. Correct eating habits: Eat like an emperor in the morning, like a civilian at noon, and like a beggar at night.

9. What is the order for beginners to go to the gym for fitness?

More fitness knowledge: /s? UTF group of eight. wd=5202085686 1

More and more people come into contact with fitness. Because there is no systematic fitness teaching, many novices don't know how to start fitness. In fact, fitness is not very difficult. As long as you follow the following three steps, you can avoid many detours and some injuries caused by wrong training.

The first step of fitness: improve physical fitness.

Many friends are lack of exercise before fitness, and their physical fitness is relatively low. Therefore, the first step is to improve physical fitness, cardiopulmonary ability and motor nerve response to adapt to the later training.

To improve your physical fitness, mainly do aerobic exercise. You can choose to run for 30 minutes every day. After two weeks, your physical fitness and cardiopulmonary ability will make a qualitative leap. You can also do step training, from 20 minutes a day, gradually advanced, to every 40 or 50 minutes.

Tip: You haven't exercised for a long time. After you start running, you need to do some stretching exercises so that you won't feel sore the next day.

The second step of fitness: customize the fitness plan

After a few weeks of physical recovery, you need to customize your fitness plan according to your goals. Whether it's losing weight or gaining muscle, it's hard for you to stick to it without a plan. Let's talk briefly about the training plan of losing weight and gaining muscle.

Weight loss: aerobic exercise, such as running, cycling, swimming, family hiit exercise, etc. You can customize it for yourself. The amount of exercise is 1 hour, 10 minutes for warm-up stretching, and 40 minutes for main training (running or hiit, etc. ), and finally 10 minutes of stretching and relaxation.

Muscle exercise: anaerobic training and strength training are the main methods. You can go to the gym or use dumbbells at home. There are also some unarmed exercises that can achieve the effect of practicing muscles, such as push-ups and abdominal exercises. You can also customize a plan for yourself to exercise 4-5 times a week. The only difference is that muscle building training requires the same muscles to rest for more than 48 hours. In other words, if you do push-ups on Monday to exercise your chest, it's best not to do push-ups on Tuesday and do push-ups on Wednesday.

More fitness knowledge: /s? UTF group of eight. wd=5202085686 1