A novice training program for boys' gyms. Many young people don't have the habit of exercising now. I got a fitness card on a whim, but I couldn't start going to the gym. Beginners need to work step by step, or they will be easily injured. Share some training plans for novice boys' gyms.

The novice training plan for boys' gyms is 1 1. The first stage: strength training.

Usually, when you first get in touch with fitness, you should start with something simple, because strength training can stimulate muscle growth, so if the muscles grow, the next exercise will be very helpful, and most of the strength training is aimed at the muscles of the whole body, which can help you exercise the whole body well. It is a good method, so it is a good choice to choose strength training when you start exercising. But in strength training, we should also distinguish between action and difficulty, and we must choose according to our own body and sports foundation.

2. The second stage: three major trainings.

The first foundation, everyone has learned some basic strength training. At this time, the muscles have also increased to a certain extent, and you can start practicing some golden moves of fitness. In fact, there are three golden moves that are most conducive to fitness: hard pull, bench press and squat. At this stage, all the exercises we do are to increase muscle content, so more exercise is beneficial to muscle growth, but proper rest muscles should also be added to exercise to repair and then grow better.

3. The third stage: differentiated training

Let the muscles grow very well, and then we can enter the third link. At this stage, we have a certain muscle foundation, and the quality of muscle is relatively high, but the shape of muscle is not perfect, so the most important thing at this stage is to exercise the muscle into the desired shape. At this stage, we need some differentiation training to carve our muscles. The most important thing at this stage is to exercise all parts of our body separately. This kind of exercise can make every muscle get a good exercise, and can also exercise the muscles into a good shape and a better shape.

Gym training plan for novice boys 2 1. Do warm-up exercises first.

Whether doing aerobic exercise or anaerobic exercise, you should warm up before exercise to warm up your body and avoid some unexpected situations such as strain during exercise. You can use running to keep fit, you can also use elliptical machine to keep fit, and of course you can also use some stretching exercises to warm up. The specific choice of warm-up exercise depends on personal preferences and needs.

Step 2 do strength training

Many fitness textbooks use treadmills or elliptical machines as soon as they arrive at the gym. If it's to lose fat, it's okay to do so, but if you want to have a muscular body, it's not appropriate to do so. Long-term aerobic exercise will cause muscle loss, which is not conducive to muscle gain. Strength training is the best way to exercise muscles and shape the body, so on weekdays, strength training should be given priority to, supplemented by aerobic exercise. If you are not familiar with fitness movements, or don't know how to use fitness equipment, find a tutorial first, slowly dig the movements more accurately, and then gradually increase the load. You can exercise one or two parts every day. Don't exercise one part for several days. Each muscle group should cross-exercise.

Step 3 do aerobic exercise

When doing strength training, people's physical strength is the most vigorous. After strength training, they will do aerobic exercise. Aerobic exercise can exercise people's physical fitness and make people's physical fitness better. If you are obese, you can do aerobic exercise more often and for a longer time, which is beneficial to reducing fat. If you are thin, you should do aerobic exercise for a shorter time and less frequently. Aerobic exercise can choose your favorite way, step by step, first do low-intensity projects, and then do high-intensity projects.

Step 4 do stretching exercises

After aerobic exercise, you should do stretching exercise, which is the last set of fitness. Stretching can relieve muscle congestion, avoid lactic acid production and avoid muscle pain after exercise. Every part should be stretched in place, especially the muscle groups that you exercise today, and you should focus on stretching. If you feel that stretching exercise can't achieve good results, you can use foam shaft to relax muscles at a deeper level and relieve muscle soreness and swelling.

Step 5 rest

After stretching, the whole fitness process is over. However, what I want to say here is that it is good for your health not to take a bath immediately after fitness, but to take a bath after half an hour. And don't eat immediately after fitness. Take a rest before eating, no matter how hungry you are.

Training plan for beginners in boys' gymnasiums 3 1 day: chest training

It is most suitable for practicing chest on the first day of exercise, because it is more suitable for lying birds doing bench push and upward oblique push. These movements are relatively simple, so learning is most suitable for beginners. You can do about four groups, each group is 8- 12 times.

The next day: practice your back

After practicing your chest, you will naturally practice your back. By the next day, everyone can do neck-pulling, standing rowing and chest-pulling. This is just four groups.

Day 3: Exercise your legs.

Legs are a very important part of a person. You can practice your legs on the third day. There are four ways to exercise your legs: squat, bend your legs on your stomach and stand upright, four groups a day.

Day 4: Practice the triceps brachii.

After the whole body is roughly finished, we begin to exercise our triceps. At this time, you need to complete three movements: narrow bench press, elbow press in standing position, elbow flexion and extension, and there are four groups each day.

Day 5: Practice biceps brachii

After practicing triceps brachii, it is time to practice biceps brachii. On the fifth day, you should practice biceps brachii. To practice biceps brachii, you need to do three movements: standing arm bending, holding one arm bending, holding a stick, and finally doing two groups each.

Day 6: Shoulder Training

The shoulder is a very important part of a person, and whether the shoulder looks good or not can also be related to the figure. On the sixth day, I need to practice my shoulders. The sports that help us to exercise our shoulders are: neck pushing forward, neck pushing back, standing bird and oblique bird. All the above are done in four groups at a time.

Day 7: Reduce fat

Reducing fat is also an important step if you want to exercise. Sit-ups, sit-ups or jogging in daily life can reduce fat, but it is best to stick to it for more than half an hour.