The principle of fitness:
1, adhere to the free weight equipment
Although the current gym is full of all kinds of complicated and tall equipment, these equipment are not the best choice to help you improve your muscle quality. Dumbbells and barbells are still the best choices, especially for beginners who want to gain muscle.
2. Adhere to compound sports.
You may try all kinds of training moves you see in fitness magazines or websites for novelty, but in the long run, you should stick to those basic moves, such as squats, hard pulls and barbell bench presses, and make them part of your long-term plan.
3. Make a plan and stick to it.
If you just browse in the gym and take turns playing with all kinds of equipment, you will never make progress. You need to have a strict plan and carry it out. Consult a personal trainer or find a reliable fitness plan online, including the exercise you need to do, the number of groups and the number of people in each group. When you walk into the gym, you need to know exactly what to do next.
4. Don't train every day.
It is enough for beginners to arrange training three or four times a week. The time outside the training day is used for rest and recovery. Remember, rest is as important as training.
5. Every muscle group needs to practice within one week.
Each muscle group should be trained at least once a week.
6, understand the correct form of each action.
Want to challenge the heavyweight? You may be young, like to compare with others, or you may be worried about being despised by the bodybuilders around you, but safety is the most important thing. Don't add weight until you make sure the action is standardized-it's best not to do the wrong action.
7, gradually increase the weight
If you master the correct method of each movement, you can start to increase the weight periodically. For example, gain some weight every two weeks, keep the same weight for two weeks and gradually increase the number of exercises, so that your strength and muscles will gradually increase.
8. Be careful
Pay attention to protective measures when you use heavy objects. For example, wear a belt when pulling hard, use a squat frame when squatting, and ask a coach or a small partner to protect it.
9. When do you need to supplement protein powder?
Protein is crucial to the formation of muscles. It can be taken from lean meat, chicken, fish, eggs, dairy products and some nuts and vegetables. Most experts suggest that bodybuilders should consume at least 1.8g protein per kilogram of body weight. If it is difficult to get enough protein due to conditions, consider using protein powder as a supplement.
10, excess heat
If your goal is to gain muscle, you should consume more calories than you do. Use a calorie calculator to calculate your BMR (basal metabolic rate) and TDEE (total daily energy consumption), and adjust your calorie intake on this basis-after all, there are differences between individuals. If you have a sedentary job, you need less calories. If you exercise regularly, you should eat more.
1 1, multiple meals
Don't starve yourself, eat 4-5 meals a day at intervals of 3-4 hours. What if it conflicts with working hours? It is a good choice to prepare some healthy snacks.
12, avoid junk food
You want to gain some weight, but you want muscle, not fat. Eat healthy food, such as lean protein, complex carbohydrates and healthy fat, and stay away from junk food, lots of sweets and greasy food. The only time you need to consume fast-absorbing carbohydrates (usually foods containing a lot of sugar or starch) is after exercise.
13, eat more fruits and vegetables.
Besides protein, carbohydrates and fats, your body also needs micronutrients (vitamins and minerals). Therefore, please make sure to eat enough fruits and vegetables every day.
14, rest and recovery
Get enough sleep every night (about 8-9 hours).
15, the same lifestyle as athletes.
Try to start a healthy lifestyle and avoid bad habits such as smoking and drinking. A bad lifestyle will ruin your hard work.
Extended data:
The study found that high-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; It is most reasonable to do light exercise within half an hour after meals. Based on this, several optimal exercise periods can be deduced:
Morning meeting: from morning to breakfast.
Morning session: 2 hours after breakfast to before lunch.
Afternoon: 2 hours after lunch to before dinner.
Evening session: 2 hours after dinner to bedtime.
Exercise in the above periods has advantages and disadvantages. For example, in the morning, if the exercise intensity is not properly controlled, it will easily lead to hypoglycemia. Afternoon sports are influenced by objective factors such as work, work and housework.
Modern sports physiology research shows that the highest and lowest points of human physical strength are controlled by the "biological clock" of the human body and generally reach the peak in the evening. For example, the metabolic rate of the human body will peak at 4 pm to 5 pm, and the flexibility and flexibility of the body will reach the best state; Heart beating and blood pressure regulation are most balanced between 5 pm and 6 pm, while the body's sense of smell, touch and vision are also most sensitive between 5 pm and 7 pm. So, on the whole, the effect of exercise at night is better.
In addition, the hormone activity of the human body is also in a good state between 4 pm and 7 pm, and the body's adaptability and nerve sensitivity are also the best. Therefore, experts advocate evening exercise, but in the evening time, we should pay attention to the intensity of exercise, otherwise too high intensity will excite sympathetic nerves and hinder sleep.
The best time to exercise in a day.
Afternoon: (14: 00 ~ 16: 00): It is a good opportunity to strengthen physical strength, and the muscle endurance is 50% higher than other times.
Dusk: (17: 00 ~ 19: 00): Especially when the sun goes down, the human body's exercise ability reaches its peak, and the vision and hearing are more sensitive, and the heart rate and blood pressure also rise.
Time not suitable for exercise
After meals: At this time, more blood flows to the gastrointestinal department to help food digest and absorb. At this time, exercise will hinder the digestion of food, and over time, it will lead to diseases of the gastrointestinal system and affect health. Therefore, it is best to sit still or lie down for 30 ~ 45 minutes after meals and exercise.
After drinking: alcohol is absorbed into the blood and enters the brain, heart, liver and other organs. At this time, exercise will increase the burden on these organs. Compared with after-dinner exercise, drinking exercise has a greater negative impact on the human body.
Health reminder: Outdoor fitness is not as early as possible.
In the cold winter, many people choose morning exercises to enhance their immunity. However, isn't outdoor fitness the sooner the better? Relevant health experts suggest that outdoor fitness in winter should be carried out after sunrise.
It is understood that the ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons and lead in automobile exhaust also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Long-term exercise in this environment may lead to fatigue, dizziness, pharyngitis and other diseases, which are harmful to the body.