2. Upper limb exercise. Push the chest with dumbbells on your back, mainly to exercise pectoralis major, but it requires a lot of upper limb strength, so it is not advisable to use too much weight at first, so you must do what you can, and push in groups, five to ten times in each group, three to four groups.
3, bench press. The most indispensable thing in the gym is bench press, which is a rare show-off item for boys to exercise in the gym, but it also has high strength on upper limbs. At first, the average person lost 40 or 60 kilograms on the basis of their own weight, pushing ten times in each group and pushing two or three groups. This project is very dangerous and needs assistance. The more you practice in the later stage, the more you can increase it appropriately and push up your weight quickly.
4. Back training. Back training generally adopts leg bending and hard pulling; Stand with your feet in a figure of eight, put the barbell in front of you, bend your knees and bend over, hold the barbell with both hands, with the grip distance about shoulder width or shoulder width, slightly raise your head, hold your chest out and tighten your back, tilt your hips, and lean forward about 45 degrees. Leg muscles stretch hard, knees lift the bell, pause. Then bend your knees and slowly descend to recover.
5. Leg training. Squat with weight, this is a relatively high-order action. At first, you can experience the essentials without weight. You should master the standard, keep your body straight, keep your eyes straight ahead, and keep your feet shoulder-width apart. Kneel down slowly until the thigh is parallel to the ground or slightly below the knee, then get up, and so on. After mastering it, you can do barbell high-order movements.
6. Overall core muscle group training. Plate support is recognized as an effective way to train core muscles. Lie prone with elbows bent on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept on the same plane, abdominal muscles tightened, eyes on the ground, and breathing evenly. Stick to it for more than a minute, but it may not last for dozens of seconds at first, so practice more.
7. It is very important to relax after exercising in the gym. Warm-up and relaxation are also important. Pat your exercise parts, thighs and calves. Use your hands and beat and kick your calves many times. You can also prop up leg press to relax. Without proper relaxation exercise, you will be sore all over every other day.
Extended data
(1) To do fitness exercises in winter, warm-up activities should be sufficient, especially outdoors. First, make full preparations for warm-up, and then carry out higher-intensity fitness exercises.
(2) The thickness of clothes should be suitable for winter fitness activities, and the head, back and feet should be kept warm. When you exercise outdoors, you should pay attention to keep warm. After exercise, don't stand in a windy place and blow. Go back indoors as soon as possible, dry your sweat and put on clean clothes.
(3) The environment should be clean and comfortable. When you exercise indoors, you must keep the indoor air circulating and fresh.
(4) Appropriate exercise methods In winter fitness, it is necessary to improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.
(5) Changes and adjustments should be made according to personal physique. For patients with cardiovascular diseases, strenuous exercise should be prohibited, and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic bronchitis, emphysema, asthma, cor pulmonale, hypotension, etc. Static muscle exertion should be avoided.
References:
Baidu encyclopedia-fitness