1, warm up first, and then get on the treadmill:

Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats.

Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to your personal physique.

2. Measure the balance before practicing large musical instruments:

According to statistics from institutions in the United States, people who enter the gym for the first time will encounter sports injuries more or less within 45 days. Ruben, the American bodybuilding champion, reminded everyone that because large-scale equipment requires high flexibility and balance of the body, it is necessary to exercise balance, stability and flexibility for at least one month before practicing.

If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.

3. Strength exercises start with dumbbells:

Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. The strength training equipment such as chest pusher and barbell is not very suitable for beginners to practice.

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.

4, 40 minutes is the best exercise time:

Many people will stay in the gym for a few hours and reconnect all the equipment, but they still feel dissatisfied, which is easy to make people tired and lead to muscle aches. If they are not careful, they will cause sports injuries.

40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.

5. Wear jogging shoes and thick socks to keep fit;

Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are relatively thin, and the foot muscles of novices are in a relaxed state, which is easy to cramp or sprain. So people who want to exercise for the first time had better choose jogging shoes, training shoes or thick socks.

Extended data:

First, the items brought into the gym:

1, the gym has a shower. If you want to take a shower, you should bring a change of clothes, shampoo, shower gel and towels, of course. Try to prepare a sports towel if you can, so that you can wipe your sweat at any time.

2, water and cups, this is a must, you need to add a lot of water after exercise, the gym has pure water to provide, you can also bring your own functional drinks, but drinking water is the best.

3. Prepare a light, loose, quick-drying, sweat-wicking sports jacket and shorts, as well as sports socks and sneakers. This is very important. Be sure to change them before you go, or you will tut tut (cover your face) after you finish the exercise.

4. Girls remember to wear sports bras, and boys don't have to exercise when they go to the gym, so sports bras are very important (Ps: the chest doesn't want to be too bumpy).

If there is a long-term exercise plan, I am talking about long-term exercise that can really be said and done. It's best to prepare some protective equipment, especially for the injured parts of the body, such as waist protection and knee protection. At least one squat belt should be prepared.

6. Think about the purpose of going to the gym, whether to lose weight or gain muscle, or simply pick up girls. If it's a treadmill or something, it's best to have a sports headset to listen to music or watch movies, so you can stay on the treadmill for a long time. After all, not everyone can persist by perseverance.

7. Finally, when you see an old bird, don't feel inferior and keep a calm mind. Other people's good bodies are also cultivated a little bit. It's impossible to practice Schwarzenegger tomorrow today. Muscle is not a buff, you can only bless the upper body.

Exercise only for yourself, the right way, the right attitude, perseverance and good figure, and you can only make your own efforts to pick up girls (local tyrants, or those who are more handsome than Daniel Wu can ignore this sentence).

References:

Baidu encyclopedia fitness center