How to go to the gym on the first day? Many people will choose to go to the gym to get a card for fitness, whether for exercise or to lose weight. Nowadays, there are more and more people with weak constitution, so it is very necessary and there are ways to go to the gym to keep fit. So how do you go to the gym on the first day?

How to practice in the gym on the first day 1 1 Put on clothes suitable for sports? After entering the gym, we need to change into clothes that are most suitable for sports. Because in normal sports, the clothes you usually wear are definitely not allowed.

Because it will bind our limbs and has no good sweat absorption effect, we need to change into clothes suitable for exercise and put on sports shoes that fit our feet. When we are fully prepared, we can take part in sports and fitness activities.

2. Do moderate warm-up exercises. We need a proper amount of warm-up exercise to provide for the body in order to be better prepared. When we have a good state of preparation, we can exercise like a duck to water and achieve good results.

Since warm-up exercises have so many benefits, we must form the habit of warming up before fitness. Local warm-up, warm-up time is enough, but do not need too much warm-up exercise (prevent physical exertion from affecting fitness exercise in advance). To warm up.

3. Group for anaerobic exercise. We need to pay attention to group anaerobic exercise. When we exercise, we need to do it in groups, because anaerobic exercise in groups has these three advantages: it can help us exercise regularly, improve the intensity of exercise, and there is a rest time between groups, so it can bring a combination of work and rest to our body.

To make fitness more scientific and rigorous, it is necessary to start anaerobic exercise in groups. You will find that all fitness veterans divide the fitness plan into groups.

4. Try strength training. We need to try weight training, because if we want to build muscles, challenge ourselves and get more comprehensive and scientific fitness, we must try those strength training. We need to get the muscles you want through strength training to help your body get better and better, and the progress is more and more obvious!

How to practice 2 1 Go to the gym on the first day, warm up first, and then go to the treadmill;

Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats.

Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.

2. Measure the balance before practicing large musical instruments:

According to statistics from institutions in the United States, people who enter the gym for the first time will encounter sports injuries more or less within 45 days. Ruben, the American bodybuilding champion, reminded everyone that because large-scale equipment requires high flexibility and balance of the body, it is necessary to exercise balance, stability and flexibility for at least one month before practicing.

If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.

3. Strength exercises start with dumbbells:

Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. However, strength training equipment such as chest pusher and barbell are not very suitable for beginners to practice.

Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.

4, 40 minutes is the best exercise time:

Many people will stay in the gym for a few hours and reconnect all the equipment, but they still feel dissatisfied, which is easy to make people tired and lead to muscle aches. If they are not careful, they will cause sports injuries.

40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.

How to practice in the gym on the first day? Principle 1: High energy consumption first, then low energy consumption.

The first point of the correct order of fitness exercise is "high energy consumption first, then low energy consumption", which means putting high energy consumption exercise in front of low energy consumption exercise first.

For example, some exercises to train large muscle groups, such as chest muscles, back muscles and leg muscles, should be started after the warm-up exercise is completed. Because the training of large muscle groups will consume a lot of energy, and at the same time, there will be more cooperative muscles to participate in the training, so you need more physical strength when doing this kind of training, so that you can make your movements more standard and training more in place.

In addition, some low-energy training, such as triceps, abdominal muscles and other small muscle groups, we put it behind the training of large muscle groups, because the training of small muscle groups requires less energy than that of large muscle groups.

This is very important for some people who train two parts a day. If you complete the training of small muscle groups first, and your physical strength is insufficient, and then complete the training of large muscle groups, the training effect of large muscle groups may be greatly reduced.

Principle 2: Big muscle group first, then small muscle group.

The second principle is to practice big muscles first, and then practice small muscles.

Don't mix them casually in the process of fitness. You can get good results by practicing every movement once. The training action of large muscle group will drive the training of a certain other muscle group. The training action of large muscle group will drive the training of a certain other muscle group. For example, when you flatten, you will use the triceps.

If the small muscle group is trained first, and the strength of the small muscle group is insufficient, and then the large muscle group is trained, then the auxiliary muscle can not fully participate in the training, and the training effect of the large muscle group will become worse.

Principle 3: weak parts first, then strong parts.

The third principle to be observed is to practice the weak parts first and then the strong ones.

First of all, we need to find out what is the purpose of our fitness. Is it necessary to practice a part beyond ordinary people? Or should we develop in an all-round and coordinated way? I believe that the purpose of most people is the latter. Therefore, we should understand that there is a short board effect in the process of fitness, and a weak point may affect your long-term training effect.