Many people lack exercise before fitness, and their physical fitness is relatively low. Therefore, the first step is to improve one's physical fitness, improve one's cardiopulmonary ability and motor nerve response, so as to adapt to the later training.

To improve physical fitness, mainly do aerobic exercise. You can choose to run for 30 minutes every day. After two weeks, your physical fitness and cardiopulmonary ability will make a qualitative leap. You can also do step training, from 20 minutes a day, gradually advanced, to every 40 or 50 minutes.

Step 2 customize the fitness plan

After a few weeks of physical recovery, you need to customize your fitness plan according to your goals. Whether it is to lose weight or gain muscle, it is difficult to stick to it without a plan.

3. Improve fitness knowledge

Start contact training slowly, be sure to improve your fitness knowledge, know which movements can stimulate which muscles, and what to pay attention to during exercise. In addition to training, we should also understand the knowledge of diet. After all, whether it is to lose weight or gain muscle, it is very important to practice three points and eat seven points.

Extended data:

Precautions:

1, the exercise time should be fixed.

Try to arrange every exercise at the same time, so as to form good exercise habits and help the internal organs of the body form conditioned reflex. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best physical time is generally between 15:00-20:00. Learn more about women's new knowledge, as the main exercise time.

2, negative importance according to your own physical strength.

The effective number of developed muscle mass is 8 times-12 times, at least not less than 8 times, which should be the most diligent. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times to use this load is to do it with heavy load, not more than 5 times. The most effective number of times to develop endurance and reduce fat is to do it 20 times with a small load, and even to lose fat in the waist and abdomen.

3. Exercise time should be appropriate.

Beginners and people with heavy workload should exercise three times a week for 1- 1.5 hours each time, but each exercise should include muscle groups in all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure effective muscle recovery. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow.

4, master the correct breathing method

The correct breathing method can help you concentrate your thoughts, coordinate your movements and lift more weight during exercise. General movements and small weightlifting are hard, breathing in when muscles contract and exhaling when they relax and recover. When lifting weights or trying to lift the last few times, take a deep breath first, then hold your breath and do the lifting action, and then take a deep breath.

Breathe through your mouth during exercise, do stretching exercise before exercise to prevent muscle ligament strain, and do relaxation exercise after training to help eliminate muscle tension and restore fatigue.

Step 5 choose the right clothes and pants

When exercising, it is best to use sweatpants with good breathability, or close-fitting breathable tights similar to swimming trunks. The purpose is to minimize the friction between thighs, buttocks and sexual organs.

In addition, underwear specially designed for athletes to wear during sports is also good, which is characterized by the fact that the sexual organs are supported by three-dimensional cut triangular cups, and the left and right sides have elastic bands to support the buttocks, which can make your buttocks more masculine.

People's Network-Fitness beginners go through three stages.