1, make fitness a habit: going to the gym once is definitely a good start, but unless you get into the habit of going to the gym, your body and mind will not be positively changed. I know it sounds like an impossible task, especially when you think you have been exercising all day, but if you exercise 3-4 times a week for at least three weeks, it is absolutely necessary for you to succeed.

2, you must warm up before training, physical fatigue can not be forced, you must rest first, do not overtraining, do not get hurt, you must protect your body, fitness is for better health, not overtraining to hurt yourself.

3, can not diet or overeating. If you just want to keep a healthy posture, you should eat on time and in moderation. Partners who want to build muscles and shape need enough nutrition to help muscles recover and grow, otherwise hard training will not bring equivalent returns. At the same time, don't think that high-intensity training can greatly improve your muscles in a short time. Keep the attitude of exercise and exercise regularly, but don't overdo it.

4. Don't treat fitness as a game. Fitness movements also have technical standards. For beginners, the first thing to master when going to the gym is the exercise methods of various parts. The seemingly simple action actually contains many details. Wrong movements and exercise methods are likely to hurt you.

5, to do stretching training, sometimes appropriate stretching exercises will effectively promote muscle growth after strength training.

6, pay attention to protect the wrist. If it is heavy training, it is recommended to prepare wristbands. A wrist injury will ruin your fitness plan.

7. Don't mix supplements at will, especially listen to some sellers' sales pitch. Make a healthy diet. On the basis of dietary planning, you can listen to the advice of some professionals and match some high-protein nourishing drinks or foods.

8. Don't stay up late and don't smoke and drink too much. Fitness is a healthy living habit. If you choose this method, it is against its true value to discard it selectively.

9. Be enthusiastic on the way to fitness. Everyone has a set of fitness methods. You can chat with others while they are taking a fitness break. Many fitness gods also like to share their own fitness experience, but don't take up too much other people's free time.

10, do compound training movements: beginners who are interested in fitness can concentrate more through compound training movements found in magazines and online articles. If you have never been to the gym or haven't been to the gym for a long time, if you can only do isolated movements of one muscle group at a time, it won't bring you the best effect.