Beginners in the gym are not embarrassed.
Will you be flustered when you go to the gym for the first time?
Worried about wasting too much time groping!
I'm more worried that I'm a little white and don't know how to do it!
I don't want to ask for a tutor, so I have to bite the bullet and grope for it myself. It is simply a large-scale social death scene!
After a simple arrangement, you can follow this idea: novices have very detailed answers on how to start and how to end!
1. Motion sequence
Warm-up-anaerobic-aerobic-stretching
Step 2 suggest exercise time
[Warm-up]: Suggested 5- 15 minutes.
[Anaerobic]: 40-60 minutes is recommended.
[Aerobic]: 40-60 minutes is recommended.
[Stretching]: Suggested 15-30 minutes.
3. Suggestions on sports content
A. Suggestions on warm-up contents:
① Choose a treadmill with a gradient of 2 and a speed of 6, and walk fast for 10 minutes.
② Opening and closing jumps, 30 times in each group, with an interval of 15 seconds in each group, for 5 groups.
③ Lift your legs high, 30 times in each group, with an interval of 20 seconds in each group, and do 5 groups.
B, anaerobic exercise content suggestion:
Dumbbell load, barbell load, elastic belt load, instruments, etc.
C. Suggestions on aerobic exercise content:
Treadmill, elliptical machine, aerobics, boxing, spinning bike, etc.
[Treadmill suggestion]: You can choose jogging or mountain climbing.
[Jogging suggestion]: Slope 1-3, speed 8- 10.
[Climbing suggestion]: The slope is 8- 10, the speed is 6-8, and the time is 30-45 minutes.
D. suggestions on the content of stretching exercise:
Self-stretching, foam shaft stretching.
4. Training frequency suggestions
Those who need to lose weight can practice 4-6 times a week, and those who need to shape can practice 3-4 times a week. It is not recommended to train every day, and the total training time should not exceed 2 hours.
5. Suggestions on training arrangements
It is suggested that large muscle groups should be trained with small muscle groups instead of training the same muscle group every day, which is not conducive to fat loss or muscle gain. For beginners, it is suggested that the same large muscle group should be arranged 1 time per week, and the small muscle group should be arranged 2-3 times per week.
Main muscle groups: chest/back/shoulders/legs and buttocks.
Small muscle groups: biceps cerebri/triceps cerebri/abdominal muscles/forearms, etc.
6. What do you eat before training?
30 minutes to 60 minutes before exercise, you can supplement carbohydrates and appropriate amount of protein, which will help to improve the efficiency of burning fat during exercise and help to reduce fat.
[Example]: A piece of whole wheat bread+an egg white.
Half a corn+a glass of milk
20g oats+a cup of yogurt.
7. What do you eat after training?
Within 20 minutes after exercise, you can supplement some fast carbon and a lot of protein to help restore energy quickly and improve the basic metabolism after exercise.
[Example]:100g of rice+a piece of chicken breast
A banana+two proteins
A cup of milk +30g protein powder.
8. What should I pay attention to in training?
A, because you will sweat a lot during training, you must pay attention to hydration. You can choose to drink a small amount of water many times, about 5- 10 minutes.
B, general dumbbell movements, the maximum weight 12- 15 times/group, a * * * do 4-5 groups, and the rest time of each group shall not exceed 90 seconds.
C, large base to reduce fat, try to choose aerobic exercise such as climbing mountains and walking, or run less on the treadmill with an elliptical machine, which is easy to hurt your knees.