When a novice enters the gym, many people will choose to go to the gym for fitness, whether it is fitness or weight loss. Nowadays, there are more and more people with weak constitution, so it is very necessary to go to the gym to keep fit, but it needs methods to keep fit in the gym. Let's share beginners entering the gym.
Beginners enter the gym 1 How do novices enter the gym for fitness?
The first step is warm-up training.
Warm-up before fitness is a very important step. You need to move your joints, improve blood circulation, gradually find the feeling of exercise, and then carry out regular training, so that the training effect will be more efficient and the chance of injury will be reduced.
We can exercise the key parts of the body to improve lubrication first, then jog on the treadmill for 10- 15 minutes to improve our body temperature, and then enter the next training.
The second step is weight training.
People who gain muscle mainly focus on strength training, which lasts about 40-60 minutes each time, and those who lose fat can be supplemented by strength training, which lasts about half an hour each time.
Beginners should pay attention to mastering the standard of action when carrying out weight training, rather than deliberately pursuing heavy weight. Only when your movements are standardized and you gain weight can you go further on the road of fitness. Weight training needs to be divided into muscle groups, not to abuse the whole body muscle groups every day.
Large muscle groups need to rest for 72 hours after training, and small muscle groups need to rest for 48 hours before entering the next round of training, giving muscles enough time to repair.
Novices can be divided into upper body muscle group training and lower body muscle group training. Exercise the upper body one day, exercise the lower body one day, rest one day, and train twice a week to gain muscle.
We can start with dumbbells or barbells, and start with compound movements such as squats, split legs squats, paddling, pushing, hard pulling, pull-ups, and parallel bars arm flexion and extension to improve fitness efficiency.
With the improvement of fitness cycle, we will subdivide muscle group training according to the situation, such as arranging 2-3 muscle group training for each training and arranging rest time reasonably.
During each training, it is suggested that each muscle group should arrange 4-6 movements for stimulation, and each movement should maintain the training frequency of 4-6 groups, and the interval between each group should be within 60 seconds. For example, you can arrange hip push, lunge squat, squat, equipment leg lift, prone leg flexion and so on for training.
The third step is aerobic exercise.
Do strength training when you are in the best health, and then do aerobic exercise to brush fat. For people with high body fat rate, it is necessary to maintain aerobic exercise 4-5 times a week for about 40 minutes each time. People who gain muscle can do aerobic exercise three times a week for about 30 minutes each time.
People who have just started aerobic exercise can start with low-intensity exercise (brisk walking, jogging, cycling and aerobic exercise), gradually strengthen their physical endurance, and then improve their exercise intensity, and choose sports with high calorie consumption (skipping rope, boxing, opening and closing jumping, HIIT interval training, etc.). ).
Step four, stretch and relax.
This is also an essential step, which can relieve muscle congestion, promote muscle repair, reduce the occurrence of soreness and improve muscle elasticity.
What do beginners need to prepare for going to the gym?
1, prepare fitness clothes
Put on comfortable and loose clothes or fitness clothes, and then prepare a change of clothes, so that your body stinks after fitness training, you can take a bath and put on clean clothes, and your body will feel particularly comfortable.
Step 2 prepare a pair of headphones
When you exercise in the gym, you can also prepare a pair of headphones, which is convenient for you to listen to music during training, which can distract your fatigue and make you persist unconsciously.
3. Prepare a pot of water.
In the process of fitness, the body will sweat, resulting in water shortage. 300ml of water should be added before fitness, and water should be added in time during fitness to avoid dehydration.
4, clear the specific fitness process, to avoid blind exercise.
You must be clear about the scientific fitness process before fitness, and you can't practice blindly. Scientific fitness process can make your exercise clearer and improve your fitness efficiency. Warm up before fitness, exercise joints and promote blood circulation.
When exercising, you should arrange strength training first, and then do aerobic exercise. Don't miss the training in the equipment area. We should learn the training methods of various instruments. This is an important way to shape muscle contours and graceful curves. People who lose weight or gain muscle need to do more weight training.
Pay attention not to play with mobile phones during fitness, but to concentrate on exercise and strength training. Sometimes it is necessary to grasp the rest time between groups to avoid reducing congestion and affecting the fitness effect.
5. Rest for half an hour before taking a bath.
Don't take a shower immediately after fitness. At this time, the pores expand, and bathing is easy for bacteria to invade, but the immunity will decline. After fitness, you sweat profusely and your body temperature rises, so it is not appropriate to blow air conditioning directly.
I suggest you do a set of stretching exercises to relax your muscles and wait until your body temperature returns to normal before taking a bath to avoid catching a cold and getting sick.
6. Beware of some taboos before and after fitness.
Don't eat too much before fitness, and don't exercise on an empty stomach, which will affect the exertion of fitness. Eating too much supports the body's oxygen supply to the stomach, which is easy to cause stomach upset during exercise, and fasting exercise is easy to cause hypoglycemia, which will reduce the expressive force.
Don't eat and drink after fitness, keep a healthy diet and improve fitness efficiency. People who gain muscle can add meals half an hour after training to provide energy support for muscle growth. People who lose fat should keep their mouths shut and avoid taking too many calories.
What do novices need to pay attention to when entering Gym 3?
1, necessary warm-up.
You know, this is not the time to comb your hair and sing a glass of water. This is a necessary process before you start exercising. The more relaxed the muscles are, the more embarrassed they are to control and expand. Doing these exercises will reduce your chances of getting hurt. Therefore, it is best to spend 5 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.
2. Extremely necessary stretching exercise
There are always some things in life that are easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, thus preventing muscle pain the next day.
It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20 ~ 30 seconds, which helps you relax your muscles and get more meaningful stretching exercise.
3. Overloading weightlifting
When you see more than 30 candles on the birthday cake, you can't help thinking about how time flies, but that's not the reason why you rushed into the gym and grabbed the dumbbell you first saw. You need to start slowly and increase your exercise step by step. The fitness instructor will warn you that taking your time is the key to exercise.
4. Excessive exercise
Since the purpose of fitness is to stay strong in the future, you shouldn't expect to win the "gold medal". Therefore, when you find that your heart is beating too fast and you can't finish a sentence in one breath, it means that your exercise is too intense. Many coaches think this is the primary reason why most people give up halfway.
There are still many things to pay attention to when exercising. For example, you can't drink water before many exercises, and you must never exercise just after eating. Otherwise, there may be many adverse reactions during exercise, and a lot of sweat will flow out during exercise. Water should be properly replenished after exercise, and it must not be water.