1/4 Step by step reading

As the saying goes, basic preparations should be done bit by bit, and everything should be done step by step. The simpler the truth, the more nonsense it is, but the less easy it is to understand. Questions that the subject should have a clear answer before looking for a fitness instructor are:

What is my situation now? (Height/weight/body mass index/percentage of body fat/basal metabolism/chest, waist, hips, arms and legs ...)

What are my specific goals? (How much to gain muscle/lose fat/shape various dimensions/correct or recover ...)

How long will it take me to achieve this goal? (half a year? A year? Time limit is the primary productive force)

Is my goal and time setting scientific? (What is the reasonable range of gaining muscle or losing fat in one month/what is the most beautiful and reasonable dimension and proportion .....)

What is my budget? (300 yuan/class may be the lowest price for a reliable coach, and it usually starts at 10. ) In view of the above problems, how can I carry out systematic physical training?

2/4

Second, look, smell, ask and cut.

Let's use some methods to preliminarily screen the coaches in a gym.

I hope to observe whether the coach is fit, whether he wears, talks and behaves appropriately, and whether he is calm and powerful when sitting, standing and walking.

Pay attention to whether the coach pays attention to the movements of the trainees and provides protection when taking them to training, instead of looking around or playing with mobile phones.

Pay attention to whether the coach makes it clear when the instructor moves, and whether there is interactive communication; When students ask questions, does the coach answer patiently? Ask the students who ask the target coach some simple questions, such as whether you want to gain muscle or lose fat, whether it is effective in the near future, whether the training is pleasant, whether the coach is serious, etc.

The above three points can basically be aimed at coaches. In the last step, you will have hand-to-hand combat with the coach, which is informative but not difficult. As long as you are careful, you will find a reliable coach.

3/4

It doesn't matter what method the coach uses to test you, and what the result is (fitness white can't tell whether it is fake or professional), but it is necessary to observe whether the coach carefully records and files it (the comparison and review of the training results of members in the future will reflect whether a coach is careful); Communicate your goal with the coach, first deliberately say a vague goal, and see if the coach will guide you to be as specific as possible (such as reducing fat, how long and how much). Let's talk about a slightly unrealistic goal first, and see if the coach will take the initiative to discuss with you and give reasonable suggestions.

4/4

Ask the coach to guide one or two movements. Although Xiao Bai can't tell whether the movements are standard, he can tell whether the coach's expression is clear and organized. What is organized? A * * * has five points. I take the flat barbell bench press as an example to answer. Posture: Lie on your back on a flat plate, with your feet open and naturally fall to the ground, and the barbell is located directly above your eyes; The body is stable: the chest, shoulders, abdomen and chin are miniature, and the gap between the waist and the tablet is just enough to put a palm; Starting posture: open your arms to your sides. After the big arm and the small arm form a 90-degree angle, naturally grab the barbell and keep the wrist neutral. Lift the barbell hard, as for the middle bundle of pectoralis major, the arm is slightly bent; Amplitude and frequency of action: the barbell goes down to the elbow level or slightly lower than the shoulder, and up to the elbow slightly higher. Exhale when ascending and inhale when descending. The beat is 4/4 beat, which means counting four up and four down; Precautions (at least say two points): always pay attention to chest, shoulders, abdomen and jaw retraction. Don't lower the elbow too much than the shoulder when going down, so as not to strain or lengthen the ligament. When going up, avoid overextending your arm and wearing the elbow joint.

Edited on 20 17-07-02, the content is for reference only and is protected by copyright.

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