How do beginners exercise in the primary stage? The body is the foundation of our life. Exercise can help us to excrete toxins from our bodies quickly. Proper exercise can help us reduce stress. Let's take a look at how beginners should exercise in the primary stage.

How should a rookie exercise in the primary stage of fitness 1 The first stage is mainly the first four weeks of fitness. Exercise intermittently and take a day off after exercise.

It is a fact that it is mainly full-body strength exercise. First, dredge the whole body blood, which is more conducive to local exercise in the later period. If you exercise locally from the beginning, you will be easily injured if you exercise too much, and you will waste time and energy if you exercise improperly.

The movements of the whole body training are relatively simple. Only two groups of dumbbells, two groups of barbell squats and two groups of barbell hard pull are needed every day, each group 10 times; My muscles ache at first, but I'll get over it after a while. Take a rest after a day's exercise to avoid muscle aches.

The second stage, exercise for 5-8 weeks, with a cycle of 6 days.

The' exercise' in the previous stage has already had a foundation, physical strength and endurance are much better, and the mastery of movements is also much more proficient. At this stage, the upper and lower limbs can be trained, and the intensity is slightly higher than before.

Upper limb training: dumbbell push-up, dumbbell rowing and dumbbell shrug, each action 15 times.

Lower limb training: barbell squat, leg flexion and extension, leg bending, standing and heel lifting, each action 15 times.

Although there are not many movements above, it is appropriate to ask yourself to do special standards at this time, which is very in place and exercise for half an hour.

The third stage, 9- 12 weeks of exercise, a cycle of six days.

Basically, he belongs to a master of fitness, and his body has been able to adapt to all kinds of fitness quickly, and his strength level and physical endurance have been greatly improved. At this time, he can use different parts of the training methods. (Six days is a cycle)

Back+two heads: pull-ups, barbell rowing, equipment pull-down, straight leg hard pull, barbell bending, according to their own situation, it is recommended to choose 20 times for each group.

Legs: barbell squat, hand-held dumbbell lunge, barbell squat, leg flexion and extension, leg bending, standing and lifting heels, recommended for 20 times in each group.

Chest and shoulder+three heads: barbell bench press, dumbbell bench press on the upper inclined plate, barbell side lift, dumbbell bird prone, steel wire down, supine barbell arm flexion and extension, 20 times in each group.

Muscle enhancement and aerobic mainly depend on their own aerobic strength, and children's shoes that increase muscle can do less aerobic exercise. Fat-reducing children's shoes can do high-intensity interval training.

Muscle gain and fat loss are also very different in diet. Reducing fat requires reducing food intake, while increasing muscle is the opposite.

This is mainly some basic training, I hope it will help everyone.

How to exercise in the early stage of fitness rookie 2? Find the target

What is a clear goal? Are you going to lose weight or gain muscle in the next three months? Judging from the newcomers I meet, most of them are losing weight. Therefore, set the big goal of "losing weight" and determine that three months is the first stage of losing weight. Will there be the second, third and n stages in weight loss or fitness? Let's talk about it later.

That is not the end of it. Check your body fat rate again, and then make a specific goal of losing 5% a month. For example, your current weight is 80kg, so at the end of these three months, your weight goals are 76kg, 72.2kg and 68.59kg respectively. I'm just giving an example here, and we should adjust it according to our own specific situation. In addition, it should be noted that the best way to lose weight here is the decline of body fat, so when you start to lose weight, it is recommended to measure the body fat rate first, and then measure it regularly once a week to see if the weight loss is really caused by the decline of body fat. This is the real weight loss.

Since it is to lose weight, we should also understand that weight loss should be based on aerobic exercise.

At this point, the matter of "figuring out the goal" is obviously completed.

brick by brick

First of all, choose two or three aerobic exercises you like as your main exercise at this stage, such as running, yoga and skipping rope. The simpler, the more suitable for beginners.

Secondly, set a transition period of at least 2 weeks. If you are in poor health, you can even give yourself a transition period of 4 weeks, so that your body can gradually adapt to the rhythm of exercise, and the amount and intensity of exercise will gradually increase during the transition period. For example, in the beginning, you only need to exercise two or three times a week for 20 to 30 minutes each time. In the second week, you may add or arrange two or three exercises, but each exercise will be extended to 25 to 35 minutes. Another example is the running distance, which may be 1000m at first and 1500m in the second week. In this way, in 2 to 4 weeks, you will gradually reach a better state of exercise. Instead of exercising every day from the beginning, the exercise is large and intense, and it is easy to get hurt and the body can't eat it.

In fact, whether it is to lose weight or gain muscle, diet is also a very important part. Beginners can gradually adjust their diet when they start fitness. If you implement the big principle first, the exercise effect will appear faster.