Common equipment:

Sportswear, sports shoes, backpacks

Cup, towel, earphone

Advanced equipment:

Heart rate meter, heart rate belt, protective gear, gloves, booster belt, fascia gun, functional tonic.

Supplement before fitness

65438+ 0~2 hours before training: Eat protein-based natural balanced food.

Supplement energy and water before training: protein powder supplement+whole wheat bread+banana+water.

Fitness warm-up

The role of warm-up:

Warming up before fitness is a very good habit. Warm-up in advance can activate muscles and joints in all parts of the body, make muscle contraction more efficient, accelerate blood circulation of the body, and avoid injuries during exercise. The most important thing is psychological warm-up. In fact, if you exercise regularly, your body will sweat slightly at that time, so you should warm up.

Warm-up points:

1, the training of main compound movements of dynamic stretching or lightweight multiple arrays.

2. Leg lifting, turning and jumping are also acceptable.

3, 5~ 10 minute sweating.

Fitness training plan

Composition: standard muscle plan+training action+training volume.

Classification:

1, single-point differential training

Every training 1 muscle group, one cycle per week, no less than 10 group each time.

2, upper and lower body multi-site differentiation training

The whole upper body muscle group is trained together, and the whole lower body muscle group is trained together, and the training mode of two breaks 1 is practiced.

3. Push/pull/leg differentiation training

Push the sky to do chest, shoulders and three heads, pull the sky to do back and two heads, and do lower body training on leg days, two cycles a week.

4. Whole body training

Every time, the whole body muscles are trained mainly through compound movements, and the next day.

Suggestion:

The whole-body training program can ensure multi-frequency and muscle rest, which is a better training method, but it also requires higher planning.

Basic training plan: See Figure 6.

Training points:

1, it is more beneficial to gain muscle or lose fat to do strength training first and then aerobic training.

2, strength training first do the upper body and then do the lower body, and finally do the abdomen.

3, the training action first do multi-joint compound action, and then do single joint action.

Remember to replenish water during training. Don't wait until you are thirsty.

5. The strength training group had better keep the interval between 60- 120s. Of course, you can take a five-minute break for intensive training.

6, strength training should not exceed 90 minutes.

Stretching after training

Stretching point:

1 to avoid spasm and pain.

Slight pain during stretching will make people feel comfortable, but stretching to the point of pain will make the body protect itself through contraction, which is meaningless.

Step 2 stretch slowly

The stretching speed is too fast, which appears in dynamic stretching. The body will take the initiative to think that the muscle is about to tear or be injured, and the body will also contract the muscle.

Step 3 stretch the right muscles

Incorrectness can cause physical injury, and stretching may turn into tearing.

Eat after practice:

Whether it is to gain muscle or lose fat, it is very beneficial to supplement enough protein within 30 minutes after training.

For example: protein tonic+glutamine+graham crackers.