How to make a fitness plan when entering the gym for the first time? I believe that all our novices come to the gym with the perfect figure of a fitness instructor. We should make a plan before the start of exercise and exercise regularly, so that the effect will be better. Let's share how to make a fitness plan when entering the gym for the first time.

How to make a fitness plan when you first enter the gym 1 key points 1: Don't make a plan yet, just start a two-week trial exercise.

A two-week trial exercise will bring the following benefits to novices.

First of all, I will experience the hardships of sports. As the saying goes, "it is not difficult to watch others carry the burden." When you watch others running, you may think sports are cool. Once running, many people can't stand the strenuous exercise reaction, and give up exercise directly after one or two exercises.

Suppose you try to exercise for two weeks and four times a week, then you exercise eight times a week. In fact, this process will eliminate a considerable number of novices for only one reason: I can't stand the hardships of sports, including the reaction on the spot, fatigue and physical pain afterwards, and the boredom of sports.

If you can't get through the two-week trial exercise period, it is obviously unnecessary to make a fitness plan.

Secondly, understand the necessity of rest after exercise. After exercise, the body will have natural delayed soreness and normal exercise fatigue, so the body needs to rest and recover. Especially at the beginning of exercise, this kind of body ache reaction will be stronger and fatigue will be stronger. Therefore, we need more rest.

Third, you will encounter practical problems in sports, and the plan that is conducive to making is no longer divorced from reality.

As I said before, since I can't run, I won't make any exercise plan of "running every day", which is "combining with the actual situation"

Some people will say that you can't run every day, but you can go to the gym to practice your strength every day. Then, these two weeks will also be very rewarding for newcomers. You may find many problems, for example, you don't know what moves to practice, how much weight to use, what is the order, and many instruments can't be used. Should you lose weight or gain muscle first? Muscle aches take much longer than you think.

If you can keep trying to exercise for two weeks and then make a fitness plan, it will be much more practical, and the plan will be more suitable for you.

Point 2: Set small goals and ignore big goals for the time being.

If you have a plan, you must have a goal. What is your fitness goal? Many people's initial answer is generally:

I just want to lose weight and become slim; I want to be a muscular man; I want to make myself strong; I want to exercise Eddie Peng Yuyan Yuyan's muscles and lines and so on.

These goals look ordinary, but in fact they are all big goals and great ideals. If you directly regard them as goals, one is that the goals are too high, and the other is that they cannot be implemented. What shall we do? Set small goals.

What is a small target? My suggestion is to set a fitness goal for three months. Give two examples:

If you are going to lose weight, your small goal can be, "within three months, the body fat rate will be reduced by 5%, or the waist circumference will be reduced by 4 cm";

If you are going to be a muscular man, then the current small goal can be "to increase the weight of bench press by 20kg within three months, or to be able to pull up three standard pull-ups".

The advantage of small goals is that they can be embodied and implemented. After implementation, it is effective, which can be seen and experienced in a short time, thus giving the exerciser confidence and continuing to stick to it.

Experiments show that exercisers can make a fitness plan in a cycle of "three months", so it is enough to implement four plans a year. If carried out well, the fitness effect will be very good, and you can constantly see the positive changes in your body. This is much more useful than some vague big goals such as "I want to lose weight and gain muscle".

The third point: make a simple plan, not a complicated one.

For advanced gymnasts who enter the middle and high level, their fitness plan is likely to be complicated, such as what goals to achieve (multiple indicators), how many times to practice every week (maybe more than one day), whether there is oxygen and strength each time, how long, what actions to practice each time, how much weight, how to arrange diet, the proportion of main nutrients, etc.

But for beginners, there is no need to consider so much, the simpler the better, and there is only one purpose: good execution and good effect.

The basic elements of a fitness plan are: specific executable goals, time limit (cycle) and training arrangements, which are basically enough. For example:

Goal: lose weight (body fat rate decreased from 25% to 18%).

Period: March 1 to June 30th.

Content: (1) Spinning on Monday, jogging on Tuesday, rest on Wednesday, spinning on Thursday, jogging on Friday, badminton on Saturday and rest on Sunday.

(2) The duration of each exercise is 1 hour, and badminton is 2 hours on Saturday.

Others: Weight and body fat percentage are measured every Friday 18:00.

In addition, it is difficult for beginners to make detailed strength training plans. So, the original plan can be like this:

Goal: Exercise muscles (learn and practice basic movements).

Period: March 1 to June 30th.

Content: (1) chest and back on Monday, hips, legs and abdomen on Wednesday, shoulders and arms on Friday; (2) The duration of each training session is 1 hour.

Others: Measure the circumference of main body parts on 30th of each month.

In fact, muscle gain is a very long process. The growth of muscle mass and strength in the novice period will be more obvious, and the later the change will be slower, so the strength training can't be quick and quick.

As for the content of each training, if you don't know how to practice at first, one way is to hire a personal trainer, and the other way is to practice with experienced fitness partners. Of course, it is no problem to practice by yourself. There are more detours and more time.

How to make a fitness plan Just enter the gym 2 1, do warm-up exercises first.

Whether doing aerobic exercise or anaerobic exercise, you should warm up before exercise to warm up your body and avoid some unexpected situations such as strain during exercise. You can use running to keep fit, you can also use elliptical machine to keep fit, and of course you can also use some stretching exercises to warm up. The specific choice of warm-up exercise depends on personal preferences and needs.

2. Conduct strength training.

Many fitness textbooks use treadmills or elliptical machines as soon as they arrive at the gym. If you want to lose fat, it's okay to do so, but if you want to have a muscular body, it's not appropriate to do so. Long-term aerobic exercise will cause muscle loss, which is not conducive to muscle gain. Strength training is the best way to exercise muscles and shape the body, so on weekdays, strength training should be given priority to, supplemented by aerobic exercise.

If you are not familiar with fitness movements, or don't know how to use fitness equipment, find a tutorial first, slowly dig the movements more accurately, and then gradually increase the load. You can exercise one or two parts every day. Don't exercise one part for several days. Each muscle group should cross-exercise.

3. Do aerobic exercise.

When doing strength training, people's physical strength is the most vigorous. After strength training, they will do aerobic exercise. Aerobic exercise can exercise people's physical fitness and make people's physical fitness better.

If you are obese, you can do aerobic exercise more often and for a longer time, which is beneficial to reducing fat. If you are thin, you should do aerobic exercise for a shorter time and less frequently. Aerobic exercise can choose your favorite way, step by step, first do low-intensity projects, and then do high-intensity projects.

4. Do stretching exercises.

After aerobic exercise, you should do stretching exercise, which is the last set of fitness. Stretching can relieve muscle congestion, avoid lactic acid production and avoid muscle pain after exercise. Every part should be stretched in place, especially the muscle groups that you exercise today, and you should focus on stretching. If you feel that stretching exercise can't achieve good results, you can use foam shaft to relax muscles at a deeper level and relieve muscle soreness and swelling.

5. rest.

After stretching, the whole fitness process is over. However, what I want to say here is that it is good for your health not to take a bath immediately after fitness, but to take a bath after half an hour. And don't eat immediately after fitness. Take a rest before eating, no matter how hungry you are.

How to make a fitness plan when entering the gym for the first time 3 Generally speaking, beginners need to practice repeatedly when learning basic movements, such as bench press, squat, hard pull, pull-ups, high pull, arm flexion and extension, shoulder push, rowing, flying birds and other common basic movements.

Do more empty-handed exercises, and when you find the feeling empty-handed, you can also practice the feeling of empty-handed, master the essentials, and then slowly become heavier.

Let beginners quickly master the secret of action essentials.

Beginners can quickly master the secret of action essentials in just one sentence. Keep your head, shoulders and hips in a straight line; Hold your chin, shoulder blades adduction, abdominal force. "

Keep the head, shoulders and hips consistent.

Most movements should ensure that the head, upper back (middle of scapula) and coccyx are in a straight line. This advantage lies in protecting the health of the spine and cervical vertebrae. A straight upper body and locking can make our body exert its greatest strength. Such as squat, bench press, hard pull, high pull, flat support and so on. , you can take a look at the precautions of these classic fitness movements. One of the key points is not to "bend over".

The chest should be straight, the chin should be closed, and the abdomen should be forced.

The role of holding out the chest is to straighten the spine and stabilize the upper body, so any action must be held out.

Closing the chin can protect the cervical spine, because the body can easily use the strength of the neck when the strength is not enough.

Shoulder adduction, shoulder sinking and core muscle group tightening can make the target muscle more stable and isolated. Don't shake to borrow money.

Abdominal force and locking can make your back straight and avoid waist strain caused by improper force.

Remember, the core is always the product of muscle group coordination, not the strength that muscles can cope with isolation. The shoulder is the core of the upper limb, and the core needs to be stable. The core parts of upper and lower limbs are waist and abdomen, including waist, abdomen, buttocks and legs.

Let the novice bodybuilder quickly master the secret of the essentials. In a word, whether the action is standardized or not depends on the sensitivity of the muscles. Remember, "keep your head, shoulders and hips in a straight line, hold your chest out, close your chin, adducte your shoulder blades, and push your abdomen." He can correct almost all your fitness movements by 90%, so you don't have to worry about your wrong movements anymore.