How do novices go to the gym to exercise? Fitness can help us exercise well. There are more and more people with weak constitution in Shuizhai town, so it is very necessary to go to the gym to exercise. So how do novices go to the gym to exercise?

How do novices go to the gym for fitness? 1 is a novice in the gym. I don't know how to arrange training to burn more fat. Learn a few steps:

The first step, you can jog 10- 15 minutes, let the blood warm up, gradually raise the body temperature, gradually move the joints and muscles, and find a better state of exercise.

The second step is to do strength training first. People who lose weight should also do a set of strength training before starting aerobic exercise. What the gym can't miss is the training in the equipment area. You can start with barbells and dumbbells to exercise the main muscle groups.

Muscle is the lean body weight. Increasing lean body mass can improve the basic metabolism of the body, make you consume more calories every day, contribute to the development of lean body and improve the body curve.

People who have no experience in strength training can start from the five golden compound movements of squat, lunge, hard pull, rowing, low pull-ups and bench press, learn the standard animation of these movements, and then gradually increase the load, which can help you exercise all the main muscle groups of your body. Every movement 10- 15 times, you can repeat 4 groups and train once every 2-3 days.

People who have some strength training experience can subdivide the muscle group training, for example, exercising the upper body muscle group one day and the lower body muscle group one day, so that the muscles can take turns to rest, which can more fully stimulate the target muscle group and enhance the muscle dimension.

The third step is to arrange aerobic exercise. After strength training, you can do aerobic exercise. Aerobic exercise should not be a simple running training. You can try aerobic exercise, spinning, HIIT interval training and other training methods. Exercise should be diversified to avoid entering the bottleneck period and let you continue to burn fat.

Each aerobic exercise lasts for 20-50 minutes, and the exercise frequency is kept above 4 times a week. High-intensity exercise lasts for 20 minutes each time, and moderate and low-intensity exercise lasts for 30-50 minutes each time, thus improving fat burning efficiency.

The fourth step is to relax stretching. Muscle congestion after fitness training, not stretching and relaxing will lead to muscle stiffness and inelastic, and muscle pain is more obvious after fitness. We can spend 5 minutes relaxing and stretching to relieve muscle soreness and improve muscle elasticity.

After each exercise, you will sweat a lot and your pores will expand. Don't take a shower right away. Be sure to rest for half an hour to let your body temperature return to normal, and then take a warm bath to avoid low immunity caused by bacterial invasion!

Keep these four steps in mind and stick to them for more than 2 months, and you will find that your fat burning and shaping speed will be higher than others, and your body curve after losing weight will be more charming.

How do novices go to the gym for fitness? 2 1. Put on clothes suitable for exercise. After entering the gym, we need to change into clothes that are most suitable for sports. Because in normal sports, the clothes you usually wear are definitely not allowed.

Because it will bind our limbs and has no good sweat absorption effect, we need to change into clothes suitable for exercise and put on sports shoes that fit our feet. When we are fully prepared, we can take part in sports and fitness activities.

2. Do moderate warm-up exercises. We need a proper amount of warm-up exercise to provide for the body in order to be better prepared. When we have a good state of preparation, we can exercise like a duck to water and achieve good results.

Since warm-up exercises have so many benefits, we must form the habit of warming up before fitness. Local warm-up, warm-up time is enough, but do not need too much warm-up exercise (prevent physical exertion from affecting fitness exercise in advance). To warm up.

3. Group for anaerobic exercise. We need to pay attention to group anaerobic exercise. When we exercise, we need to do it in groups, because anaerobic exercise in groups has these three advantages: it can help us exercise regularly, improve the intensity of exercise, and there is a rest time between groups, so it can bring a combination of work and rest to our body.

To make fitness more scientific and rigorous, it is necessary to start anaerobic exercise in groups. You will find that all fitness veterans divide the fitness plan into groups.

4. Try strength training. We need to try weight training, because if we want to build muscles, challenge ourselves and get more comprehensive and scientific fitness, we must try those strength training. We need to get the muscles you want through strength training to help your body get better and better, and the progress is more and more obvious!

How do novices go to the gym for fitness? 3. How to prepare for exercise?

As we said before, some dangerous events often occur during fitness, so how to avoid them? This requires us to prepare in advance! But every sport has its own attributes. How to prepare before fitness?

1, head movement

When we went to physical education class, we all had head movements. You can turn around in the same place. It won't take long. It only needs about 10.

2. Shoulder movement

Shoulder strap is the most commonly used shoulder exercise, because the training of upper limbs can not be separated from the strength of shoulders during fitness, which requires a lot of shoulder joints, so it is necessary to warm up the shoulders. You can wrap your shoulders clockwise, put your hands on your shoulders, and wrap them counterclockwise. The total time is controlled at about 30s.

3. Waist exercise

The waist is the center of our exercise. Everyone must warm their waists to avoid sprains. You can practice waist-circling, just twist your waist in place, and of course, you can run in stride, with excellent results.

4. Leg exercise

Leg exercise is mainly aimed at our knee joint, because the thigh exerts strength when practicing legs, and generally speaking, the negative importance of squat is greater than our weight, and the pressure on the knee is still great, so we must stretch.

Second, what should I pay attention to in fitness?

1, avoid long-term fitness

Fitness consumes a lot. If you maintain high-load exercise for a long time, your body will soon be tired. At this time, with the accumulation of lactic acid, the body is prone to cramps and other phenomena. Moreover, due to the consumption of energy, we are also prone to dizziness, so we should avoid long-term fitness and generally control it within 60 minutes.

2, the action should be standardized

Many people are injured in fitness because of irregular movements, which may not be obvious in a short time, especially if the same wrong movement is repeated for a long time, which will do great harm to our health.

3. Don't choose something too heavy.

When choosing a load, you must choose according to your own ability, and don't blindly imitate the great god to try the weight. We can only try heavy weights after muscle strength gradually increases.

4, pay attention to observe the physical condition

If you are tired, cold, etc. Don't go to the gym, so as not to bring more burden to your body!

Conclusion: Fitness has many benefits for us, but we must be prepared for it. Then the question is coming, how to prepare for fitness? Everyone should do warm-up exercises for head, shoulders, waist and knees.

At the same time, when exercising, we still have a lot of precautions, such as avoiding long-term exercise, not choosing overweight, standardizing movements, and not exercising when you are in poor health! Only in this way can we ensure our own safety!