Exercise is a growing process. Beginners can make a reasonable fitness plan step by step.
In the initial training, it is recommended to have a physical examination first and decide the training plan according to your own situation.
40 minutes is enough for beginners. You can jog/kloc-0.5 to 20 minutes, exercise strength/kloc-0.0 minutes, and do some flexibility training.
1, preheating
Jogging 10 to 15 minutes is a good choice.
The speed can be 6km/h in the first 5 minutes, then accelerate to 8-9km/h, and then slow down for a while after jogging to adjust your breathing. If the main thing is to reduce fat, the jogging time can be extended to 30 minutes.
2. Strength exercises start with dumbbells.
Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.
Six basic movements are necessary for bodybuilding. You can incorporate these movements into your fitness plan, and beginners can change barbells into dumbbells. Note: In the plan, the interval of the same exercise is 24-48 hours.
1, squat down
Squat is the king in strength and muscle training. You can do it with anything, even your own weight. Squat not only has obvious effect on leg muscle exercise, but also is beneficial to core strength.
Step 2 pull hard
Hard pulling will help you gain huge muscles and make you have the spirit of a wolf. The next time you pull hard, add an extra layer of film to the barbell.
3, bench press
Bench press is a golden movement to practice upper limbs, especially chest. The most used equipment in the gym is bench press.
Step 4 pull-ups
Pull-ups have been regarded as the best back training action by countless trainers.
5, parallel bars arm flexion and extension
The arm flexion and extension of parallel bars is also called upper limb squat, which will stimulate your chest muscles, three heads and triangle. Help you get strong upper limbs.
6. Rowing
You can row a boat with an old dumbbell, or you can row in a sitting position. Rowing will focus on stimulating your upper limbs and bring super growth to your back!
3. Exercise muscles and supplement food within one hour after fitness.
Diet is also very important for beginners with different fitness purposes. For example, people who exercise muscles should eat something with more carbohydrates within one hour after exercise, and rice is a good choice. For people who want to lose weight, it is best not to supplement food within one hour after exercise.