Many friends who have just entered the gym don't know what to practice and won't practice. So what you need to exercise when you first enter the gym is physical fitness. Because there is no sports foundation, your muscle strength, muscle endurance and physical strength, including cardiopulmonary endurance, will not be very good, and physical exercise can quickly improve your muscle strength and endurance. Summary can be divided into the following actions.

1. Long-distance push-ups with both hands on the ground. The distance between hands is 1.5 times the shoulder width. Support the ground with your feet together.

The whole body is in a straight line from the shoulder to the heel, down to the head 5 cm from the ground, up to the arm straight and unlocked. Repeat three groups of actions, each group 12 actions.

2. Squat down, feet open shoulder width, toes straight forward as the initial action. Move your hips back, knees forward, and squat in the direction of the coach. Be careful that your knees don't exceed your toes and hips. Straighten your legs back to the initial position and repeat three groups of actions, each group 15 actions.

3. Flat plate supports the ground. Elbows and feet are close together to support the ground. This body is in a straight line from shoulder to waist.

Be careful not to collapse, otherwise it will damage the lumbar spine.

After the basic period, the level of physical fitness will come up. It is suggested to practice three groups of muscle groups a day, such as the triceps brachii of pectoralis major, the biceps brachii of latissimus dorsi and the leg muscles and abdomen on the first day. This will activate every muscle, reduce lactic acid accumulation and pain, and also give every muscle a buffer time, so that every muscle can get a non-destructive exercise.

Therefore, to sum up, as soon as Xiao Bai entered the gym, he suggested starting to exercise physically with bare hands and no load, and then gradually increasing the training methods of small weight and multi-muscle groups.