At the same time, for beginners, it is safer and more targeted to choose a gym for strength training. Under our influence, many friends got their first fitness cards and prepared to go to the gym to lose weight.
However, when you first enter the gym, the most common problem you encounter is that you don't know how to use all kinds of equipment and how to arrange your first training reasonably. After all, not everyone can afford a personal tutor in the gym, and not everyone can find a qualified personal tutor to tutor themselves.
So what should I do when I first enter the gym?
In this case, I generally suggest that you practice with a lot of safe training equipment first, because most gym equipment is designed to make everyone better and safer to achieve training results. Therefore, using safety equipment at the beginning is also more conducive to understanding and learning the essentials of action, and finding the training feeling of the target muscle better and faster.
In addition, even with the help of personal education, only after you have a better understanding and mastery of the action points can you achieve better training results.
For example, the butterfly machine is more targeted than doing push-ups by hand, because it not only sets the motion trajectory that is more in line with the chest strength, but also limits the force of related muscles such as arms and shoulders. This is especially important for girls, which can avoid practicing arms and breasts at the same time.
At the same time, it is safer to practice chest with butterfly swimming machine. If you are 100kg, you have to bear nearly 100kg to do push-ups. If you use the butterfly training machine, you can start from 100kg, step by step, without worrying about the risk of injury due to excessive load.
In addition, most training equipment is equipped with safety plug springs. After the plug spring is set, it can protect you from injury at the lowest point of action.
Benefits of equipment training
Therefore, whether you want a better training effect or a safer training process, a full understanding of the equipment is the first lesson of your gym training.
Last time, we introduced some safety training equipment for the lower body in the introductory training topic of the gym. Today, we will introduce the upper body training movements that are most suitable for beginners in the gym.
It should be emphasized that these movements are not necessarily the best training movements in this part, but the best training movements for beginners. When you have mastered them, please move on ~
Upper body training mainly focuses on pectoralis major, dorsal muscle group and deltoid muscle group.
Because the chest and back are antagonistic muscles, and the anterior middle bundle and posterior bundle of deltoid muscle are antagonistic muscles, we combine them into circular training, which greatly improves the efficiency and training effect of exercise.
antagonistic muscle
When the active muscle is forced to contract to complete the action, the muscles located on the opposite side of the active muscle are called antagonistic muscles.
& gt& gt& gt is most suitable for beginners of pectoralis major-bench press with equipment.
Action description
1 Sit on the instrument, hold your chest high, tighten your waist and abdomen, straighten your back, and hold the handle of the instrument with both hands;
② Push the instrument upward with chest strength, feel the chest muscles tighten, and keep the top of the action for 2-3 seconds;
3 control muscle strength, slowly retract to the initial position, repeat.
Action point
1 Keep the elbow slightly flexed at the top of the action;
2 feel the strength of chest muscles during the action;
3 when you recover, you should move slowly and don't suddenly relax, so as not to strain your muscles.
Action characteristics
Sitting posture apparatus bench press is an apparatus invented by imitating barbell bench press. For beginners, it can play a very good barbell bench press training effect without worrying about injury.
As we all know, barbell bench press is the king of upper limb strength training, which can comprehensively train major upper limb muscle groups such as pectoralis major, deltoid toe and triceps brachii to maximize strength.
But the barbell bench press is also a training action that beginners are very afraid of, because everyone is always worried that the barbell will fall and hit themselves. In addition, the standard Olympic par itself weighs 20 kilograms, so girls with little training experience really can't lift it.
Therefore, the bench press of sitting posture equipment came into being. By simulating the movement track of barbell bench press and adjusting the weight freely, the upper body muscles, mainly pectoralis major, can be trained safely and effectively, and everything about bench press can be mastered initially.
& gt& gt& gt latissimus dorsi is most suitable for beginners-wide-distance high-position pull-down
Action description
1 Facing the sitting posture apparatus, put your legs under the fixed sponge, hold the handle with both hands at a distance, and keep your back arched;
2. The latissimus dorsi contracts, driving the elbow to pull down the handle to the lowest point, feeling the back tightening, and standing still for 2-3 seconds;
3 control the strength of the back muscles, slowly recover and repeat the action.
Action point
1 Keep your back arched during the movement, feel the strength of latissimus dorsi, and don't use the gravity of your body to complete the movement.
Action characteristics
Back training and pull-ups are familiar movements for most people, but for girls or overweight friends, it is obviously unrealistic to recommend pull-ups from the beginning. But latissimus dorsi is the largest muscle group in the upper body, so you have to practice. What should you do? Fortunately, the high-position pull-down device can meet the needs of everyone to exercise latissimus dorsi.
The muscle groups of high-position pull-down and pull-up training are similar, with adjustable weight, safer and more suitable for people. It can be said that it is one of the best latissimus dorsi training movements.
We have written a whole article about how to do advanced pulldown, so I won't go into details here. This paper mainly introduces the forehand long-distance high-position pull-down which is most suitable for beginners. In addition, it should be emphasized that staying at the lowest end of the movement for about 3 seconds will activate the latissimus dorsi more. If you feel that you can't hold your arm, you can try the four-finger grip or use the grip belt.
& gt& gt& gt aim at the middle of the pectoral muscle-the butterfly machine clamps the chest.
Action description
1 Sit on the instrument, hold the handle with both hands, keep the elbow slightly bent, keep the big arm parallel to the ground, hold your chest out and tighten your waist and abdomen;
2. Hold your chest out to the highest point of action, pause for 2-3 seconds, and fully squeeze the pectoralis major;
3 slowly control the reduction and repeat the action.
Action point
1 Control the speed all the way to avoid injury;
During exercise, the elbow joint remains backward and outward, not downward.
Action characteristics
A big problem for beginners to practice chest is that they can't find the training sense of chest muscles. The butterfly swimming machine limits the stress of the triceps brachii and the toe of the deltoid muscle, which can make the pectoral muscle bear all the gravity better, so it is easier to find the stress feeling of the pectoral muscle.
In addition, bench press and other postures can't train the position of the middle seam of the pectoral muscle, and the butterfly swimming machine is only one of the best training moves for training the middle seam of the pectoral muscle, so beginners should not miss it.
Finally, it is emphasized that action is the highest point, and keeping your hands closed for a period of time is more conducive to promoting the activation of chest muscles.
& gt& gt& gt Comprehensive training of back muscles-rowing with hands opposite each other
Action description
1 Sit on the instrument, hold the handle with both hands, step on the pedal, bend your knees slightly, tighten your waist and abdomen, and keep your back straight;
Pull back the handle with back strength until the action peak, pause for 1-2 seconds, and feel the contraction of back muscles;
Keep your back straight, slowly return to the initial action and repeat.
Action point
1 During the movement, the back is straight, the core is tightened, the mind is concentrated on the back, and the legs cannot be forced forward;
2 Keep the elbows inward and close to the trunk during the action.
Action characteristics
In order to have a healthy and curvy back, in addition to the training of latissimus dorsi, we should also comprehensively train the upper back muscles and the middle and lower parts of trapezius muscles.
Rowing with sitting apparatus is a good action to train back muscles in an all-round way. Although it is not necessarily the best action for each muscle group, it allows you to train the most back muscles in the shortest time, which can better build the whole back for beginners.
& gt& gt& gt For rotator cuff muscles and deltoid muscles, the back beam-reverse butterfly abduction machine.
Action description
1 Sit on the instrument, keep your chest close to your body, keep your core tight, keep your back straight, and hold the handle of the instrument;
2 keep your arms straight, pull the instrument from the chest to both sides as far as possible, and the peak contraction is 2-3 seconds;
3 slowly restore the initial action, repeat.
Action point
Feel the back strength during the movement of 1 and pay attention to the movement rhythm.
Action characteristics
The back is a part that people don't observe well on weekdays, and it is easy to ignore many details, especially the small muscle groups such as the posterior bundle of deltoid muscle and quadriceps rotator cuff, which are not as obvious as latissimus dorsi, and it is easy to ignore many details.
However, the posterior deltoid and rotator cuff quadriceps are important muscle groups to ensure graceful posture and good health. For example, the round shoulders we mentioned before are caused by the weakness of these muscle groups. Moreover, these posture problems will not only make your appearance look insecure, straight and ugly, but also seriously affect your health.
Many friends who have round shoulders should also want to improve this problem, but because the posterior bundle and upper back muscles of deltoid muscle are too small, many muscle groups can't be trained accurately. At this time, you can try the backward butterfly machine, which can accurately train these important muscle groups related to posture, and it is quite safe and very suitable for beginners.
& gt& gt& gt Recommended comprehensive training for shoulder equipment.
Action description
1 Sit on the shoulder press and hold the handle with your back against the chair;
2 shoulder push-ups, feel muscle strength, and keep the top of the action for 2-3 seconds;
3 slowly descend to the initial action and repeat.
Action point
1 Keep your waist and abdomen tight and your back straight during exercise.
Action characteristics
Sitting posture and shoulder pressing is the best action to comprehensively train the anterior, middle and posterior bundles of deltoid muscle.
Generally, barbells or dumbbells are the main shoulder pressing actions, but the shoulder muscles themselves are easily injured. Free equipment such as barbells or dumbbells is too flexible and lacks stability, which is more likely to lead to muscle strain. Sitting press equipment can better stabilize your movement track, so that you won't shake and avoid muscle strain while training shoulder muscles.
Finally, the beginner's introduction to the gym and the upper body training plan for everyone. Adopting the method of cyclic training, aiming at the most important muscle group of the upper body, it can effectively train the upper body and create a better circumference, which is suitable for beginners in the gym, training 2-3 times a week ~