First of all, many people started to exercise on a whim, including seeing others lose weight and being tempted by discounts on gym membership cards. It all started in a daze. Have you started fitness or are you ready to start fitness? Do you know why you exercise? The motivation should be specific, for example, I want to lose 5kg in two months, not that I want to lose weight, for example, I want to completely eliminate mild fatty liver in one year, not that I want to relieve fatty liver.
Secondly, first of all, we should know what the purpose of our fitness is. This is just a simple idea. In order to be healthy, to have full muscles and a tall and straight figure, or to have a strong body, ordinary fitness, running outdoor sports and planting park equipment can all be satisfied.
Finally, if you want to have the body of a bodybuilder. You must have professional training for all muscle groups. Need professional fitness equipment and bodybuilding teachers. The last one belongs to outdoor strength and physical exercise, which can play stone locks, rock climbing, skateboarding and football, and can also give the body a strong enough stimulus.
This is my opinion, I hope I can help you, thank you!
How should novices keep fit? This question is enough to write a paper. Today, I will only talk about some practical and useful things that beginners can use from the beginning.
First, find out why you exercise?
Many people start to exercise on a whim, including seeing others lose weight and being tempted by discounts on gym membership cards. Everything is a mess. Have you started fitness or are you ready to start fitness? Do you know why you exercise? The motivation should be specific, for example, I want to lose 5kg in two months, not that I want to lose weight, for example, I want to completely eliminate mild fatty liver in one year, not that I want to relieve fatty liver.
Second, don't think too much, just put it into action.
Since you want to know why you exercise, the most important thing for beginners is to take action at once. After reading this article, I will go outside for a few steps and run a few laps. Don't try to make a perfect plan, you must add a famous brand to start sports. Because you have the actual feeling of exercise, your problems will naturally arise and are very practical. For example, beginners who have never exercised often ask, "Is it faster to lose weight by running or yoga?"? It is impossible to ask such a question when you insist on running and yoga for a period of time. It's just what kind of exercise suits you better now. Don't think too much, put it into action first, that is, let you realize what sports are all about first. Acid, swelling, pain, recovery, physical recovery and changes during and after exercise will give you initial confidence, make you think and improve, ask practical questions and seek guidance.
3. Where are you going to exercise? Play by yourself or hire a coach?
Actually, it doesn't matter where to exercise. You can do it at home, in a nearby community, in a school playground or in a gym. As long as you think you like that place and feel good about it, go there to exercise. The specific suggestions are: if you are an ordinary weight loss group, you can practice at home or go to the gym for training; However, for beginners to gain muscle, it is recommended to go to the gym. If you have the financial ability, it is best to hire a private tutor for guidance.
Fourth, the frequency and transition period of fitness.
Take your time. Many novices start to exercise and run every day, regardless of their physical condition. Sudden and drastic changes make it difficult for a long-term inactive body to adapt and get hurt easily, so we must set a transition period for ourselves. According to your physical condition, it is very necessary to adapt to the rhythm and intensity of exercise slowly in two to four weeks.
In addition, it is suggested that the transition period can start from two or three times a week, each time lasting 30 to 40 minutes, and the intensity of exercise can be determined according to the physical condition, such as brisk walking, running, combination of walking and running or other suitable exercise. To lose weight, try to maintain a fat-reducing heart rate during exercise.
Fifth, control calorie intake.
Beginners don't need to make any complicated diet plans at first. First, get rid of unhealthy eating habits before, and fitness will be half the battle. The general principles of diet control include eating less greasy food, eating less high-heat and high-sweetness, cooking more, eating more fruits and vegetables, eating less, having 60% or 70% full lunch and dinner, eating less red meat, not eating midnight snacks and eating less snacks. In addition, adjust the diet according to the fitness goals, such as building muscles, to ensure the intake of protein.
Professional interpretation of one of the principles of fitness: "step by step".
The word "step by step" comes from the Analects of Confucius in the pre-Qin period: "I don't complain about heaven, I don't care about people. When I go to school, I know that I am heaven." Zhu Note: "This is self-improvement and gradual progress."
Refers to the gradual deepening or improvement of study and work according to certain steps.
The application in fitness refers to the process of learning fitness, starting from the foundation and improving bit by bit.
So how to learn fitness step by step?
This is mainly reflected in the following aspects:
1 Technical actions should be gradual.
In strength training, most of the time we rely on equipment for training. Training is needed to use the equipment.
Some movements are relatively simple, such as warming up, dumbbell bending, sit-ups and so on. These movements are easy to master after a few exercises.
The movements such as bench press, squat and hard pull are not easy to master, and it may take half a year or even longer to hone the movements.
If these actions are used blindly, the risk of injury will increase.
Gradually increase the training weight.
In training, we should pay attention to the weight used, which we can control.
Especially in the novice period, my strength grows rapidly, and I always want to challenge the limit, which will increase the risk of injury.
The correct way is to complete the training under protection on the basis of perfecting the technical movements.
3 The amount of training should be gradual.
Muscle growth is inseparable from the total amount of "gradual overload" in training.
When increasing the total amount of training, we should gradually increase the amount of training. For example, on the previous training day, 30 groups of training were completed, and after a period of time, 40 groups of training were gradually completed. This is gradual.
It is against this principle to directly increase from 30 groups to 50 or 60 groups. Will increase the risk of injury.
Summary:
In fitness exercise. Any event should follow the basic principle of gradual progress, and do not blindly increase the weight and total training volume.
Don't be too obsessed with unfamiliar technical moves.
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From occasional fitness to becoming a daily habit, it has become an inseparable part of daily life, and it is a development process from difficult to easy. Looking back on my "fitness" experience in recent years, I have probably experienced these three stages: from interest (basketball) to love (sports), and then to career. These three stages are also what anyone who wants to improve himself through fitness needs to go through, first of all, a trigger point, and then the investment of time and energy.
The first stage: cultivate the habit of fitness
Interest is the most important thing in doing anything.
If you have no fitness habit, or have no strong interest in fitness, I suggest you spend some time with your fitness habit first.
At this stage, it is best not to set too high a goal for yourself, because it is likely to make you feel afraid of fitness because you have not completed the set goal; It is better to set some relatively easy goals for yourself, such as exercising three times a week and running for about 20 minutes each time, instead of building confidence first and then proceeding step by step. At this stage, in addition to cultivating fitness habits, another important purpose is to make a group of friends who love sports, are positive and like-minded by participating in online or offline sports fitness clubs. This will not only gain a healthy body, but also have an ideological collision and the encouragement and support of friends.
The second stage: focus on your own interests.
After six months to a year of exercise, there will be several obvious changes and gains:
First, fitness is no longer a painful thing, start to enjoy the happiness that fitness brings you;
Second, the frequency of weekly fitness is also increasing, and people will find guidance and carve their own weak links;
Third, find the direction that you are very interested in. After starting to understand a certain field in depth, we must first understand the development and important representatives of this field. Then take the initiative to find out the relevant popular books, make a comprehensive understanding from the shallow to the deep, and understand the core views of the core figures in this field.
But if you just imitate it and don't internalize it into your own opinions and wisdom through thinking or practice, it will always belong to others. My suggestion is that after a wide and extensive understanding, you can determine what you like, such as running, rock climbing, street fitness and so on.
The third stage: establish a comprehensive knowledge network (from point to surface)
When you have a deep understanding of a certain field, you can start to further expand and accumulate your horizons.
A person who really loves learning must be curious about the world, because curiosity is an important driving force for human progress and exploration. Zola said: "The whole meaning of life lies in exploring the unknown endlessly and increasing more knowledge constantly." .
In-depth research in any field will lead to more problems about the world. When we satisfy our curiosity through our own shortcomings, the relevant experience and knowledge will be connected in series, thus forming a more systematic and comprehensive understanding of the world we live in.
Learning and progress is a never-ending process, but in this process, we will find ourselves small and ignorant, have a deeper understanding of the world and ourselves, and live more clearly and freely.
The answers to this question shared above are all personal opinions and suggestions. I hope the answer to this question I shared can help everyone.
Meanwhile, I hope you like my sharing. If you have a better answer to this question, please share your comments and discuss this topic with me.
Finally, here I am. I wish you all a happy life, good health, a prosperous family and everything, a big fortune every year and a prosperous business. Thank you!
First of all, thank you very much for answering this question here. Let me take you into this question. Now let's discuss it together.
Professional interpretation of one of the principles of fitness: "step by step".
The word "step by step" comes from the Analects of Confucius in the pre-Qin period: "I don't complain about heaven, I don't care about people. When I go to school, I know that I am heaven." Zhu Note: "This is self-improvement and gradual progress."
Refers to the gradual deepening or improvement of study and work according to certain steps.
The application in fitness refers to the process of learning fitness, starting from the foundation and improving bit by bit.
So how to learn fitness step by step?
This is mainly reflected in the following aspects:
1 Technical actions should be gradual.
In strength training, most of the time we rely on equipment for training. Training is needed to use the equipment.
Some movements are relatively simple, such as warming up, dumbbell bending, sit-ups and so on. These movements are easy to master after a few exercises.
The movements such as bench press, squat and hard pull are not easy to master, and it may take half a year or even longer to hone the movements.
If these actions are used blindly, the risk of injury will increase.
Gradually increase the training weight.
In training, we should pay attention to the weight used, which we can control.
Especially in the novice period, my strength grows rapidly, and I always want to challenge the limit, which will increase the risk of injury.
The correct way is to complete the training under protection on the basis of perfecting the technical movements.
3 The amount of training should be gradual.
Muscle growth is inseparable from the total amount of "gradual overload" in training.
When increasing the total amount of training, we should gradually increase the amount of training. For example, on the previous training day, 30 groups of training were completed, and after a period of time, 40 groups of training were gradually completed. This is gradual.
It is against this principle to directly increase from 30 groups to 50 or 60 groups. Will increase the risk of injury.
Summary:
In fitness exercise. Any project should be based on the principle of gradual progress, and do not blindly increase the weight and total training volume.
Don't be too obsessed with unfamiliar technical moves.
The answers to this question shared above are all personal opinions and suggestions. I hope the answer to this question I shared can help everyone.
Meanwhile, I hope you like my sharing. If you have a better answer to this question, please share your comments and discuss this topic with me.
Finally, here I am. I wish you all a happy life, good health, a prosperous family and everything, a big fortune every year and a prosperous business. Thank you!
Don't be impatient! Slowly increase the usual amount of exercise, don't tire yourself out at once, and don't want to move next time!
At first, you may want to do some simple aerobic exercises, such as jogging, swimming, cycling, skipping rope and so on. To improve your heart and lung function! Remember that although it is aerobic exercise, you can't exercise for too long and control it within one hour; The most important thing is to stretch 15 to 20 minutes before and after exercise, and don't want to have small radish legs in the future! ? hahaha
You can add some equipment strength training in the future. At first, your muscles may hurt. Your name is Niang, but if you break through those days, you will have a great sense of accomplishment!
The last and most important thing is mentality. Steady, don't worry. You should know that you eat your flesh bit by bit. If you want to lose it, you have to exchange it with a drop of sweat!
Shallow is the surface, and deep is the principle.
What is fitness? Fitness is to get healthy through physical training. Then if you want to be healthy and safe, get what you want through fitness. You need to understand the following three aspects from the shallow to the deep.
First, the basic knowledge of sports
Shallow: Know the difference between aerobic training and anaerobic training.
Knowing how to lose weight requires aerobic training, and gaining muscle requires strength training.
To understand different training parts, you need to train through different movements.
Depth: master sports anatomy, sports physiology, sports nutrition,
Know how to design training movements through the anatomical functions of different muscles.
Know how to set your own training intensity and frequency through different functional systems.
Protein, carbohydrates, vitamins, vegetables and fat are combined in different nutritious diets to increase muscle and reduce fat.
Second, sports training skills
Shallow: know how to train simple unarmed movements.
Depth: Master all kinds of equipment training, including advanced training methods.
It takes a long time for fitness exercises to go from shallow to deep. First of all, you should understand why you want to exercise. ② What effect do you want to achieve through fitness? What do you know about fitness? How much can you pay for fitness and your body? ⑤ How much time can you devote to your body?
1. Why do you exercise? Do you want to exercise because you want to look better, or do you just want to exercise because you see others exercising and others are in good shape? I don't recommend exercising for three minutes, because it is not only a waste of time but also a waste of your precious wealth! If you have a persistent heart, you can keep fit and work hard from the foundation!
2. What effect does fitness want to achieve? Set a small goal for yourself, and then set a big goal, which can be achieved through hard work. For example, the body fat rate has dropped to about 13%. For example, having abdominal muscles can be done step by step! Fitness should be done step by step, not in one day!
Do you know anything about fitness? Ask! Fitness is not difficult, it lies in the standard of action, muscle strength and physical fitness, and it is gradually enhanced. If you want to keep fit, you must first understand the basics of fitness, from basics to complexity. The foundation is the most important.
Fitness is not a feat of a thousand miles in a day. Fitness is not an ambitious thing. One step at a time can achieve better results and goals. It is impossible to achieve a long-term effect in a short time, and it is easy to cause physical pain. You can devote more time and energy to scientific training on a reasonable diet to achieve good results!
The body is an exquisite musical instrument. If you take good care of it, you will get better harvest and return. How much time you spend nursing your body will give you feedback. Talk to your body more, and you will always get more benefits. Maintaining one's health means maintaining the future.
Finally, step-by-step training, starting from the foundation, laying a good foundation and understanding fitness, can better carry out effective training and enhancement!
Forget the word fitness first, and start by going out for a walk for half an hour at a fixed time every day. ...
A month later, I changed walking to running. ...
A month later, I changed to jogging. ...
After a month, I switched to jogging, and then added several groups of push-ups. ...
A month later. ...