When it comes to strength training, most of us think of all kinds of equipment in the gym, but in fact, self-weight training itself will also produce resistance, and in improving the functionality of the body, self-weight training is much better than those fixed equipment in the gym.

Of course, no matter which sport you choose, you should try to give yourself some challenges.

2. Start with practicing twice a week.

Many novices have just entered the gym, and they don't know what to practice or how many times they should go to the gym a week. It is true that many net gods go five, six or even more times a week, but it is not necessary for novices.

My suggestion is that you can start with exercise twice a week and increase it to three times a week after two or three weeks ... until you have a certain fitness foundation, try this high-intensity training method of five exercises a week.

In addition to the training frequency, the training time should also be gradual. At the beginning of fitness, find some training plans that only take 20-30 minutes and do some basic movements.

With the improvement of your ability, slowly extend each training time until you can practice once 1 hour.

3. Warm up before exercise.

Not warming up before exercise is a mistake that many beginners make. Warm-up can reduce your risk of injury, improve your performance in sports and increase the range of your movements, so it is necessary to warm up no matter what intensity training you do.

You can start with light aerobic exercise, then do some foam shaft massage and dynamic stretching, and finally do some lightweight warm-up groups by simulating the actions you want to practice. This is the correct warm-up sequence.

Wait until all this is done before starting formal training. As for the warm-up time, it is related to your training intensity. 5- 10 minutes of warm-up is enough for beginners.

4. Pay attention to the movements of the upper body and lower body

You may have heard that many fitness experts practice in five points, chest, back, legs, hands and shoulders separately.

But for beginners who only practice 2-3 times a week, this is unnecessary. You can exercise your upper body and lower body at the same time. Through full-body exercise, you can burn more calories. And when you practice your upper body, your lower body can just rest, which is good and time-saving.

Step 5 choose the right weight

If you plan to do weight training, "finding the right weight" is very important. No matter whether you use dumbbells, barbells or kettlebells, you should choose one that is challenging to you, and it won't be too easy to finish. At the same time, it should not be too heavy and make the body too tired.

In technical terms, if you want to repeat 15 times, you should choose 13- 15RM (RM refers to the maximum number of repetitions in each group).

If you use a weight exercise that can do 20 repetitions 15 repetitions, then this weight is obviously too light.

6. Stick to the same training

Does this title sound a bit wrong? Indeed, our body has a strong adaptability. In order to break through ourselves, we need to change the training intensity frequently, whether it is movements, times, weight or rest time.

But for beginners, now your goal is to lay a good foundation and adapt to the action, and you can do the same action two or three times a week.

In addition, because novices tend to grow faster, even if you do the same action for a while, you will find that you can gain weight.

As for exercise movements, I suggest you choose those classic compound movements, such as squat, bench press, hard pull, pull-ups, shoulder pressing, and stretching properly after training.

7. Too much static stretching before training will cause muscle damage and affect sports performance, but stretching after training has many benefits. Static stretching can improve your flexibility and help you recover. ...

Static stretching is simple. Each stretch takes 20-30 seconds. If you don't know what a good static stretching action is, you can learn how to stretch.

8: Supplement water, carbohydrates and protein.

No matter during or after training, you should replenish enough water. As for carbohydrates and protein, it is recommended to supplement them properly after exercise. Carbohydrates can help you replenish energy, and protein can help you repair muscles.

As for the dosage, protein doesn't need much, 10-20g is enough, that is, 2-3 eggs or a spoonful of protein powder. Carbohydrate is controlled between 150-200 calories.

9. About muscle soreness after exercise

It is normal that many novices will feel sore for several days after entering the gym for exercise. Exercise is actually tearing muscles (by the way, muscle pain is not caused by lactic acid accumulation, so don't be fooled again). What you have to do at this time is to have a good rest and wait until your muscles are restored before the next training.