How to join the gym correctly? In today's life, many people will go to the gym for fitness, but some people's fitness exercise is incorrect, and incorrect fitness exercise has no effect on fitness. So how to participate in the gym correctly?

How to participate in the gym correctly 1 1? Right and wrong of exercise bike

Are you busy flipping through magazines as soon as you get on the fitness machine? Of course, doing so can reduce the boredom of fitness, but compared with concentrating on exercise, it will consume much less calories and the exercise effect will be greatly reduced.

1, wrong method

The seat is set too low, so your legs are restricted from moving: or if you set it too high, you have to kick your toes.

Get on the handle.

2, the correct method

Determine the height of the seat and step on the pedal with your heel. When your feet reach the lowest point, your legs should be almost but not completely straight. Your upper body should be relaxed, your elbows should be slightly bent, and your arms should never interfere with your knees. Put your hand gently on the handle instead of holding it tightly.

Second, the walker is right or wrong

If you "climb stairs", you will also consume quite a lot of calories-provided that you use this fitness equipment correctly. When practicing with the stepper, the movements are mainly concentrated on the legs, and the arms should try not to exert force.

1, wrong method

Lean on the armrest and support the weight of your whole body with your hands. It's too fast, you have to grab the handrail to continue. Walking on tiptoe increases the burden on the achilles tendon.

2, the correct method

Hold the handle lightly with both hands, and you can also hold it temporarily when you need balance. Face forward, shoulders back, abdomen in. On the equipment, put your whole foot flat on the pedal as much as possible.

How to participate in gym exercise correctly II. How to do aerobic exercise correctly?

The first common mistake is doing the wrong thing at the wrong time.

For most people, the most convenient time for aerobic exercise is when you are in the gym. In fact, it is the best time for you to do aerobics after lifting the iron. If you do it before, lifting iron will be more tiring and your strength will drop.

Some studies have found that aerobic exercise that subjects die for 20 minutes before lifting iron will lead to a sharp decline in the number of specific movements, and many problems have the same reaction. Therefore, improving strength and increasing muscle aerobic should be placed after lifting iron.

There is a better choice, especially when doing moderate-intensity aerobic and aerobic for more than 30 minutes, then completely separate aerobic and iron lifting.

Theoretically, this is because aerobic training is equal to interference after muscle destruction training, so it is necessary to separate decision-making from nutrition for at least six hours, so as to minimize the negative effects and make muscles grow faster.

The second common mistake is to choose the wrong aerobic way.

Most people think of running, but if your main goal is to gain muscle and strength, it may be the worst choice, because this kind of running and other high-impact modes are aerobic.

For example, skipping rope, opening and closing jump and high-intensity intermittent sprint all have a very strong centrifugal part, which leads to a large number of lower body muscles being destroyed and will affect the training of the lower body, especially the training of the legs.

Low-impact aerobic exercise does not need so much recovery, and there will be no such problems. In fact, what I said first is that pure analysis found that riding a bike after lifting weights is much less effective than running on the muscles of the lower body.

Therefore, in order to minimize the effect of aerobic exercise on muscle gain, you should try to choose a low-impact aerobic mode, that is, try to minimize the exercise of the centrifugal part, such as riding a bike and walking uphill.

If you choose high-intensity or high-impact aerobic, you should realize that they need recovery time.

The third common mistake is doing too much aerobic exercise.

The reason why it is harmful is mainly the targeted problem. If your goal is to maximize muscle gain and strength, then you should focus on lifting iron, not elegance. Too much aerobic exercise every week, the longer aerobic time, the more it will affect your muscle gain.

The study found that once you do aerobic exercise more than three times a week for more than 30 minutes, your progress will be greatly reduced. Although I don't mind you taking this as the upper limit of aerobic exercise, it's still a reference. It is important to prove that too much and too frequent oxygen will definitely affect your progress.

But one thing you need to realize is that in almost all cases, there is still progress, muscle building and strength are still improving, only decreasing with the increase of oxygen.

If your goal is to lose fat while maintaining muscle, it is no problem to exceed the recommended amount. In fact, that's what people who lose fat do. On the other hand, if your current goal is to gain muscle, then too much oxygen will help.

As long as you take the right intensity at the right time and don't overtraining, you don't have to worry about aerobic problems.

Second, the correct fitness steps in the gym

1, ready

Carbohydrate supplementation is more important. Eat something 30 minutes in advance, and you will feel more energetic when you exercise. Many people think that you should not eat to lose weight. But if the energy of fat metabolism is insufficient, the weight loss effect will be greatly affected. Dieters can divide dinner into two parts: before exercise and after exercise.

Step 2 stretch

The purpose of stretching before exercise is to reduce the viscosity of muscles, increase the blood flow of exercise muscles, improve sports performance and reduce the occurrence of sports injuries.

3. Strength exercises

Junior bodybuilders: Strength training should be based on equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will feel more.

General bodybuilders: You can do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour.

Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.

4. Organize exercises

Mainly stretching. The method is static stretching, not jumping up and down. Each part can be repeated 2 ~ 3 times, each lasting 15 ~ 30 seconds. In addition, in the process of equipment training, the target muscles should also be stretched between groups.

Step 5 take a shower and change clothes

Don't rush to take a shower after training, take a rest and wait until you stop sweating. Take a bath with warm water.

The most prone to problems in the gym is the sauna room. After intensive training, a lot of blood has flowed into the muscles. At this time, sauna, internal organs and brain blood supply and oxygen supply are relatively insufficient, which is prone to danger.

6, nutritious meals

Generally, a small meal should be supplemented after exercise. Mainly supplement a small amount of protein, carbohydrates and minerals with high glycemic index. Muscle builder: You should have a dinner after 1 hour of fitness.