Newcomers must learn the basics of fitness in the first three months. Fitness can promote the body's metabolism. This exercise is still relatively high intensity. Different people should arrange exercise time according to their living habits. The importance of sports for the three high people is self-evident. Understand the four lessons that newcomers must learn in the first three months, and act quickly!

Basic knowledge of fitness for newcomers 1, the four courses that must be learned in the first three months, everyone has a different starting point, and almost everyone has to go through a bumpy road. However, people who are more attentive can take fewer detours.

Barbell, dumbbell, unarmed, load; Aerobic exercise, strength training, burning fat and exercising muscles.

For a novice, these fitness-related words are as confusing as professional courses. Knowing them will definitely make us sweat more than recommending them.

So, don't say it. Today, we are going to talk about some problems that should be paid attention to most in the months after entering the gym.

Knowing this can help you reach your fitness destination faster, safer and smoother.

You know, as a newcomer to fitness, your promotion speed is faster than anyone else!

Lesson 1: Fitness, quality rather than weight.

At the beginning of fitness, you should learn how to control your movements and improve your posture. And all your postures and movements depend on your muscle strength.

Generally speaking, people's main muscle groups are pectoralis major, dorsal muscle, deltoid muscle (shoulder), biceps brachii, triceps brachii, abdominal muscle, quadriceps femoris, gluteus maximus, hamstring muscle and calf muscle.

Every muscle group can be subdivided, but in fitness, we mainly exercise these muscle groups

Then in the gym, we will mainly come into contact with two kinds of sports: instrumental sports (fitness equipment) and free weight-bearing sports (dumbbells and barbells). Instrument exercise can help us get familiar with muscle movements and exercise target muscle groups, while weight-bearing exercise can exercise multiple muscle groups more comprehensively and improve physical stability.

Some suggestions for beginners of weight-bearing exercise are:

Breathing method: Push when hard, and exhale. Put down the weight and inhale when you return to the starting position.

Joint movement: When the weight is pushed to the final position, your joints should always keep a certain space for movement (don't lock the joints).

Speed of action: the process of weight reduction is slightly longer than that of pushing.

Go back to the original action: when you reach the bottom of the action, don't use explosive force to complete the action.

Lesson 2: Choose the most suitable muscle-building action, multi-joint action.

When you start strength training, you will find that you can do so many moves that you can't see everything. In fact, any strength training can be divided into two types: isolated action and compound training.

Isolated action often only needs to move a certain joint of the body, and the effect of muscle enhancement can be improved by repeatedly stimulating specific muscles; Compound training involves multiple joints and muscle groups, which can improve physical fitness in an all-round way, is more suitable for fitness newcomers and has better fat burning effect.

In addition, even senior bodybuilders usually do compound movements first, and then end up with isolated movements.

Lesson 3: What is the relationship between the number of pounds and the number of times?

The most common problem of fitness newcomers is also their most common mistake-choosing the wrong weight or choosing the wrong group number.

Newcomers' fitness should start with "lightness"; For any exercise, any muscle group, choose a weight that can do 12- 15 times without exhaustion.

Only in this way can the movements be standardized and lay a good foundation for future weight gain.

Of course, as long as we persist, we will certainly make progress. If there is progress, we need to go further and improve the intensity of exercise. When preparing to add pounds, the scientific and reasonable steps are: reducing the number of exercises in each group and improving the weight. Newcomers must be careful not to gain too much weight, and gain weight while maintaining their posture, so as to exercise your strength first and then enter the muscle training stage.

In addition, even if you are ready to gain weight, you should start with light exercise and warm up with a lighter group to avoid injury and improve your performance.

Lesson 4: Exercise and rest. It is best to practice every other day.

Although in many fitness courses, "whole body muscle" exercise will be arranged in a week. However, at the beginning, we still suggest practicing every other day to get enough rest.

If you don't give your body time to rest, the trained muscles will have no time to grow, and even enter a state of fatigue, which is easy for people to give up.

Don't let your "momentum" run out at once, lay a good foundation in an orderly way, and then exercise according to the above courses.

In fact, the process of muscle training is to use strength training to "destroy" existing muscle tissue, and then let the body repair muscle cells, so as to make muscles more and stronger. So in addition to rest, we should pay attention to diet. Losing fat and gaining muscle can happen at the same time, but that doesn't mean you can exercise and diet at the same time. A reasonable diet can replenish energy and don't overwork.

success belongs to the persevering

Fitness is a skill. Like all skills, you need to invest a lot of time and stick to it. Start lightly, pay attention to posture, improve strength step by step, so that the body has enough nutrition and time to recover. Only in this way can you move forward faster and safer.

Four courses that newcomers must learn in the first three months. Nowadays, more and more attention is paid to health, and fitness has become a necessary behavior for many young people after work. For a time, the fitness craze swept through major cities. There is a popular saying now, "It is better to invite people to eat than to invite them to sweat". Sweating exercise!

This is because people now live a good life, eat naturally and richly, and big fish and big meat have become commonplace. Followed by obesity, fatty liver, diabetes, hypertension and so on. Don't worry about eating, but exercise has become a rare thing. Exercise and sweating can reduce weight and prevent these diseases. Therefore, whether it is a friend's treat or a company event, it is common to ask people to sweat.

Not long ago, the author participated in an activity of the company, badminton competition, and awards. Considering that I seldom exercise, playing badminton is also a good thing. Maybe I can get a position, so I will go all out. In the end, due to poor technology, I missed the ranking. But the relaxation of my body after exercise still makes me feel that it is good to exercise occasionally. But the whole body began to ache the next day and lasted for three or four days.

When talking with Xu Tie, vice president of Beijing Bodybuilding Association, he warned that if you don't exercise normally, don't go all out when others make you sweat. When you don't exercise regularly, your muscles will maintain a state, and you will get used to this state. Suddenly doing high-intensity exercise will tear your muscles. If you look at it under a microscope, the muscles will be torn off, which is quite scary.

Once the exercise stops, the muscles begin to repair and the whole body will feel sore. Muscle repair, like skin crack repair, will leave scars. When you exercise again in the future, your muscles will suffer the same damage, and the result is very bad for your health. Therefore, he suggested that people who have not exercised for a long time should use five or six weights to be competitive.

If you want to stay healthy, you should still exercise regularly and step by step.