1. New fitness equipment

You can put these in your gym bag:

Take an extra set of sportswear (don't catch cold after practice)

Water cup (it is important to replenish water during training)

Headphones (headset training is not discounted)

Fascia gun or directly use the foam shaft of the gym (relax muscles after training)

As the case may be:

Training towel (you can bring it if you like to sweat)

Fitness gloves (you can wear them if you are afraid of grinding your hands)

● The next step after you bring your equipment is training. It doesn't matter if the novice doesn't know how to practice. Here's how to get started on fitness for beginners.

2. Fitness orientation of beginners

1. Watch online teaching video (suitable for small partners with strong self-learning ability)

There are many fitness teaching videos on the Internet now. You need to keep trying and grow in practice. The disadvantage is that you need more time.

2. Gym personal education (a small partner with the ability to pay)

You only need to find a professional coach (non-sales coach) to get started in fitness quickly, usually in 2-3 months.

3. Ask more people who practice well (suitable for social cattle)

It can be a friend who works out around you, or a great god in the gym. Friendly and polite, humbly ask for advice!

PS: Find a good practitioner and ask if you can use this instrument in turn, so that when you do something that is not up to standard, he will correct your movements.

3. Novice training content

Strength training should have a simple foundation.

Chest+three heads on Monday, back+two heads on Tuesday.

Shoulder+abdomen on Thursday, leg on Friday

Wednesdays, weekends off.

Choose about 4 kinds of movements in one strength training, and each movement has 4 groups/12 times.

If you want to lose fat:

After 40 minutes of strength training +30 minutes of aerobic (treadmill, elliptical machine ...) If you want to gain muscle:

Find something to eat after 60 minutes of strength training!

Beginners are not suitable for advanced training;

What pyramid, super, increase or decrease, all kinds of handsome movements are not suitable for novices, in short, the most basic training is most suitable for novices.

* These advanced training stages can be used to break through the bottleneck period!

4. Go to the strength area for training.

○ Don't worry about the people inside who are five big and three thick, five fans and six roads, don't worry! I can't eat you, why there are many people with good bodies in the power zone, because this is a place for progress!

○ Don't be afraid to go to the strength area just because you are a novice. You are also afraid of spending money. Those who practice well will not despise novices, but are willing to guide your movements, see more and learn more. Many beginners get started here.

The really annoying behavior of the gym:

Occupy the device and play with the mobile phone

When taking pictures in the power machinery area, the madman

Shouting and throwing equipment during training.

5. How to avoid being sold by private teachers?

Many novices going to the gym will become the primary sales target!

How to avoid:

Don't go to the free physical examination and personal education experience class!

Training headphones also shows its importance at this time, avoiding communication!

If you meet the coach's guidance, thank you politely and then drink water tactically to avoid it!

Show that you have no money when necessary!