For fitness beginners, it is necessary to make detailed plans, such as making psychological preparations first, which will help them to bear the psychological endurance in the future fitness process and avoid giving up halfway because of domestic conditions. In addition, when beginners exercise, they must warm up moderately to prevent sports injuries. Strength training room is an important course for beginners. The following is what I arranged. Welcome to reading.

Beginners' Fitness, Simple 4 Steps

First, warm up.

Warm-up before exercise is very important. Warm-up can increase the core temperature of the body, reduce the viscosity of joints and increase the flexibility of joints and muscles. Correct warm-up can not only reduce your risk of injury during exercise, but also activate the central nervous system. Tell it I'm going to start exercising.

Warm-up is also divided into dynamic warm-up and static warm-up. It is generally recommended that you do dynamic warm-up, such as jogging in place and jumping up and down. Static warm-up is mainly stretching, such as chest-expanding exercise and various stretching. Warm up for 5 minutes before exercise and let your body sweat slightly. Let's share three common warm-up exercises.

Second, strength training.

If you are a novice in fitness, you don't have any friends or coaches around you who know fitness. It is recommended to focus on fixed equipment for strength training, because fixed equipment has a certain movement track, which is easy to master the concept of action and better for muscles. Training time is customized according to your own needs.

However, not everyone can go to the gym to do fixed equipment. If there are no conditions, Xiao Hai suggests that everyone start to practice strength from unarmed training. Such as push-ups, abdominal muscle training, squats, etc. They are all good strength training movements. When you do it, you must pay attention to the standard of action. Many people exercise breast enhancement and breast augmentation, which are caused by irregular movements. Later, Xiao Gao will recommend several common unarmed strength training moves to everyone.

Third, aerobic training.

Aerobic exercise is what we usually say. Many friends keep fit and lose weight. Doing 10 minutes of strength training before aerobic exercise can also help you lose weight better.

There are many aerobic exercises, such as running, swimming and cycling. I believe everyone knows this better, but Xiao Hao still recommends it here. Aerobic exercise should be based on hiit training. Because hiit's movements are diverse, you can involve all the muscles and joints in your body. Beginners can do 1 month hiit training, and the muscles near your joints can be strengthened. In the future, when doing strength training, high-intensity running and other training, the risk of injury can be reduced.

Fourth, stretching

Stretching after exercise, although not necessary, can relieve nerve and muscle fatigue after exercise and avoid or alleviate muscle soreness the next day. In addition, stretching can also shape muscles. You can simply understand that after running, the calf muscles are congested and swell into a big block. If you stretch the calf, you can quickly release the congestion of the calf and avoid the calf from becoming thicker.

Finally, many beginners may not care too much about warm-up and stretching, but these two are important links in your exercise and fitness. In the process of fitness, we should not pursue quantity and speed, but quality. A standard action is definitely worth 10 nonstandard perfunctory actions. Your body is your own, and your efforts can only be rewarded by yourself. Don't perfunctory yourself, nonstandard movements can easily hurt yourself. So take it seriously when exercising. Finally, I hope everyone can keep fit and make themselves better.

Can I drink beer for fitness?

Beer is a pleasure of festivals. Moderate drinking is good for your health. For example, beer can satisfy hunger, and its alcohol can also promote blood circulation in the body. And beer also contains some nutrients, which can supplement the nutrients needed by the body. But you need to drink beer in moderation, not too much. Just like white wine, drinking too much is bad for the digestive function of the liver and stomach, and many middle-aged men's fat bellies are also caused by beer, so it is recommended that you don't drink beer when exercising.