For beginners, before going to the gym, you need to make some preparations. So what do you need to prepare for fitness?

Things that need to be prepared for fitness include gloves, belts, grip belts, elastic ropes, knee pads, etc.

1, gloves. The material of fitness gloves helps to increase the friction between the palm and fitness equipment, and can hold dumbbells or barbells more firmly. Fitness gloves can disperse pressure and protect the wrist. When pushing, such as back pushing or shoulder pushing, fitness gloves can disperse the weight of the equipment a little and reduce the pressure on the palm. Prevent hand cocoon. When you practice the equipment, you will understand that the friction pain between the palm and the equipment can completely interrupt a whole set of training.

2, belt. Friends with insufficient muscle strength or when striving for a heavy weight will need to wear a belt, especially when training across the lower body. The role of the belt is to provide a stable support for the body, which can help us avoid injury during training! Of course, it is best to use a belt with a little hardness and breathability, so as not to be completely unsupported or very uncomfortable after being tied up!

3. Hold the belt tightly. Don't be scared by his name, it's just a glove-like prop! He can make you feel that while you are training, there is another hand holding the equipment for you. In this way, your hard work will not be scattered, and you can concentrate more on the part you want to train. However, some people advocate not to rely too much on the tension belt, because it will reduce your grip, so if you don't have the tension belt one day, you may feel uncomfortable!

4. elastic rope. We can train with a light and elastic rope anytime and anywhere. The principle is to use the elasticity of the rubber band to train, so different training methods can train different ranges, which can be said to be a very cost-effective prop! But an elastic rope has only a fixed elasticity, so if you want to try all kinds of weights, you must buy all kinds of elastic ropes!

5. Knee pads. Protect the joints and help complete the squat. Why does everyone in Romania wear knee pads? This is because these elastic bandages can support your knee joint when doing squat training. In addition, the elasticity of knee pads will make you squat more heavily.

One-week schedule of female novice fitness program

The first day:

First, warm up 10 minutes, you can choose to ride a fixed bike or walk on the treadmill for 8 minutes. Then, you will do three stretching exercises on the chest, back and legs to be trained, 15 seconds, to make the muscles fully active.

1. Two groups of flat barbell bench press each 12- 15 times, with rest between groups 1 minute.

2. Two groups of barbell squats, each group 12- 15 times, rest between groups 1 minute.

3. The sitting posture of the instrument is divided into two groups 12- 15 times, and the rest between groups 1 minute.

4. Two groups of supine belly roll, each group 12- 15 times, rest between groups 1 minute.

That's all the weight-bearing exercises to do in the first training class. Pay attention to stretching the target muscles during a one-minute break between groups, and adjust your breathing at the same time to get ready for the next group's exercise as soon as possible. The first movement trains the muscles in the middle of pectoralis major, and the second movement trains the quadriceps femoris in the leg. The instrument can be effectively trained to the outside of latissimus dorsi by sitting down, and finally the abdomen lying on the back can be trained to the abdomen close to the chest. All the exercises are finished in 20 to 30 minutes. Finally, do 10 minutes of light aerobic training to end the first class training.

The next day: rest

The third day:

Similarly, the warm-up starts at 10 minutes, and then stretches the arms and calves to prepare for the next training.

1. Barbell bending is divided into two groups, each group 12- 15 times, and rest between groups 1 minute.

2. Two groups of sitting dumbbells, each group 12- 15 times, rest between groups 1 minute.

3. Two groups of supine arm flexion and extension, each group 12- 15 times, rest between groups 1 minute.

4. In the second group, leg lifts were performed for each group 12- 15 times, with rest between groups 1 minute.

5. Two groups of supine abdomen, each group 12- 15 times, rest between groups 1 minute.

Stretch the target muscles and adjust your breathing during the rest between groups. Barbell bending is the basic action of biceps brachii training, so it must be done correctly. Sitting on dumbbells and pressing shoulders is the most common training action in training middle bundle of shoulders. The supine arm flexion and extension can effectively reach the triceps brachii on the arm, and calf lifting is one of the most effective actions in training calves. The same 20-30 minutes to complete. Finally, the course ends with 10 minutes of light aerobic training.

So far, all the muscles to be practiced in the first month have been practiced. Delayed pain will appear to some extent after training, and the symptoms will disappear automatically in the next 2-4 days.

Day 4: Rest

Day 5:

The third class in the first week is different from the first two classes and focuses on weight training. In the third class, lower-intensity aerobic training will replace weight-bearing training, and the training intensity will gradually increase with the deepening of training.

1. Aerobic training: You can choose your favorite aerobic equipment to practice for 20 to 30 minutes.

After aerobic exercise, you can take a short rest for 5 minutes before the next abdominal muscle training.

2. Two groups of supine belly roll, each group 12- 15 times, rest between groups 1 minute.

The fifth day of the course is over, followed by two days of rest and adjustment. During the break, I can recall all the movements I trained this week and prepare for the next exercise.

Day 6: Rest

Day 7: Rest

In this fitness program, the training time of each part in a week is directly proportional to the volume of that part. In this way, we can ensure that the muscles in all parts get enough * * *, neither more nor less. The common mistakes are that the training time of upper limbs is too long and the training time of legs is too short, which will lead to overtraining of upper limbs and insufficient training of legs and affect muscle growth. You can share this weekly fitness plan with other friends so that everyone can enjoy fitness together.