develop a habit

Highlight the muscle groups you want to exercise. Strive to form a good habit of fitness and persevere. For example, you can arrange your fitness plan like this:

Monday: mainly exercise biceps brachii.

Tuesday: mainly exercise legs and back.

Wednesday: mainly exercise triceps brachii.

Thursday: mainly exercise abdominal muscles.

Friday: Exercise all your muscles.

Saturday: rest.

Sunday: rest.

Gradually increase the weight. After a week of training, you can easily lift the original weight by doing the same action. Continue to train at this weight until the weekend to ensure that the movements are in place correctly. After this week, gain some weight. Don't put on too much weight at once, just keep the same strength as last week.

You may want to keep a comfortable weight, but that won't work. You'd better increase the weight to the point where you can only stick to 15~25.

Same weight, same exercise, just stick to it for two weeks.

Put on some weight and stick to it for another two weeks.

Make a pyramid. Add enough weight so that you can only stick to 15~20 times. Then we started to make pyramid sets: first, five groups 1, then 10 1, then 15 1 ... and then restored. Take a break between each group for 30 seconds to 1 minute.

After rest, continue to do pyramid sets and exercise the same muscle groups. After repeating the pyramid group three times, exercise another muscle group.

Take a hot bath after all the exercises. Water must be hot, but not too hot. Comfort is the most important thing. This helps to relax, dilate the arteries around the muscles, speed up blood circulation, increase the oxygen content in the body and relieve the accumulation of lactic acid.

2.

Exercise leg strength

Get down. Most gyms have many squat compound training equipment for you to exercise quadriceps (the big muscles in your legs). This is a sport that needs caregivers (especially when you are a novice). Like bench press, you need to find the right weight first, then stand well and press the barbell on your back shoulder.

When the barbell is on the floor, you need to put your hand on the barbell (the same position as when you press the bench). Then squat around and let the barbell press on your back shoulder.

Lift the barbell. When the barbell leaves the barbell rack, take a step forward. Adjust the position of your feet so that they are shoulder width and your head is facing forward. When doing this action, be sure to keep your back straight, or you may hurt your back.

When squatting, bend your knees and hips so that your thighs are parallel to the ground. Hold on for a few seconds before you stand up.

Squat on one leg. Do squats in a similar way, or jump on one leg (fitness box or fitness stool).

Keep your feet shoulder width apart, lift one foot and put it on the fitness box, with your thighs parallel to your shoulders. Then lift the other foot to the top of the box.

Let the load-bearing feet return to the ground carefully.

Dumbbell lunge Bowing and lifting dumbbells can not only exercise biceps brachii, but also exercise the whole leg. Keep your body bent and your back straight; Head and feet lunge together.

When sprinting, the heel hits the ground first.

Slowly lower your body until your hind foot touches the ground.

Retract the load-bearing feet and straighten your legs. Repeat several times. Then, change your feet and do it the same time.

3.

Lift the correct weight.

Choose the right weight. It is difficult for you to grasp the weight of fitness in the first training. You don't want to lift too much weight from the beginning, because then you will be exhausted if you don't do it many times. Studies have shown that keeping multiple movements can better promote muscle growth. Similarly, you should not mention it too lightly, because this exercise has no effect. So, you'd better choose a suitable weight.

When exercising, find out the appropriate amount of exercise. When doing bench press, if you want to do 3 or 4 groups, you'd better find a weight that you can lift 10, 15 or 20 times (until you can't lift it), so that you can exercise your muscles better.

Muscle limit refers to the maximum weight you can lift without help. The more exercise, the greater the muscle limit, that is, the heavier weight can be lifted.

Ideally, the muscle limit appears in the next action you expect. Choose a maximum weight that you can lift the expected number of times.

Exercise steadily and slowly. Fast-paced fitness can't achieve the best results. Don't move too fast during exercise, otherwise you may strain your muscles and waste more time. Slow exercise is better than fast exercise; Similarly, proper weight fitness training is better than special fitness training.

In order to achieve better fitness effect, set aside at least one hour at a time. Never exercise for hours at a time. It's best to spend 30 minutes doing fitness exercises.

Don't eat for at least 50 minutes before exercise, or you may end up with abdominal pain.

Don't exercise on an empty stomach, or you may not have so much energy to finish the exercise. Eat something before exercise 1~2 hours. If you are really hungry, you can eat some fruit 15 minutes before exercise.

Please warm up before exercise. This can increase the oxygen content of blood and muscles, and also relieve muscle soreness after fitness.

Push-ups and sit-ups are classic warm-up exercises. After doing 5 push-ups and 5 sit-ups, rest for 30 seconds; Then do each 10 and rest for 30 seconds; Make 20 more for each person and have a rest. Then subtract the number back (10,5). After that, do some stretching exercises to relax your muscles.

After fitness, do some relaxation exercises. Just stretch, or do the same exercise as warm-up. The purpose of this is to slowly lower the heart rate and let the body gradually enter a state of rest.

4.

Exercise arm strength training

Bench press is one of the most popular exercises in fitness. When doing bench press, you need to lie on the fitness platform and let your back lift the barbell with the strength of your chest muscles. When bench pressing, you can ask a nurse to help you gain or lose weight; This is especially important if you are a novice and have no feeling about fitness weight.

Hold on to the barbell. You need to hold the barbell tightly and concentrate. Then contract the biceps brachii, shoulders and body muscles; Take a deep breath and lift the barbell with chest strength.

Keep your feet flat. When you put down the barbell, your feet are also put down. Put the barbell above your chest to keep your muscles tense.

Do not let go of the barbell. Put down the barbell slowly and steadily, try to keep the vertical take-off and landing as close as possible to the chest. The chest muscles must be kept tense without any relaxation, and then lift the barbell again with the strength of arms and legs.

At the beginning, find a heavy object that you can lift easily to practice your feelings. Be sure to ask the nurse to help you, especially when you are a novice.

Bench press dumbbells. The bench press dumbbell is very similar to the bench press, except that the bench press dumbbell is a dumbbell in one hand, while the bench press holds the barbell in both hands.

Find a pair of dumbbells with the right weight and lift them vertically from below your chest. Then slowly and steadily put down the dumbbell until it touches the chest. Then lift them vertically again.

The chest-clamping exercise is very similar to the supine dumbbell press: straighten your arms, put the dumbbells down from both sides, and then put them away from the middle. Dumbbell push-ups in prone position are more like push-ups, while chest exercises are more like "spreading your wings".

In order to exercise different muscle groups, you can consider doing supine dumbbell press and bench press successively. Although the movements of these two sports are similar (both push or put down barbells or dumbbells), the muscle groups they exercise are different.

Dumbbell bending training. Doing dumbbell bending while standing or sitting can exercise biceps brachii. Hold a dumbbell with the right weight in your hand. While one hand puts down the dumbbell, the other hand bends the dumbbell to make a chest posture.

Dumbbells should be positioned parallel to the body. In order to lift the dumbbell to the chest position, while lifting the dumbbell, turn the dumbbell with your palm against the chest.

You can do this with your arms crossed or one hand crossed.

Dumbbell lift. Lifting dumbbells is a clever way to exercise your arms. Put your elbows on your knees, put the dumbbell down from the floor and lift it towards your chest. Be careful to practice only one hand at a time.

Put your elbow on your knee. You can sit on the floor or on the fitness stool.

Find a dumbbell with the right weight and lift it from the floor to the chest. After finishing the action, change hands and continue practicing.