It can stimulate muscle growth, and the improvement of muscle content is very important to gain muscle and reduce fat. Beginners can exercise large muscle groups once in 1 training day, without isolating muscle groups or carving a muscle. Beginners recommend three actions: glass squat, flat bench press and high position pull-down. It can train lower limb muscles and upper body muscles respectively, and at the same time enhance the coordination ability of limbs and improve physical fitness. Suggest 1 week to practice 3 times, practice 1 day after rest 1 day, and stick to 1 month.

The second stage: three major trainings.

After the first stage has a certain training foundation, you can practice the "golden movements" of fitness, that is, hard pull, bench press and squat. The purpose of this stage is also to increase muscle content. The three major movements are multi-joint compound movements, and all muscles of the whole body will participate in the movement, which is very helpful for the growth of muscles of the whole body, so that beginners can practice more muscle groups in a short time and give consideration to efficiency. It is recommended to practice 1 week for 3 times, practice 1 day, rest 1 day, and persist for more than 1 month.

The third stage: differentiated training.

Through the first two stages, the trainer may have a certain muscle content, but the muscle shape is not perfect. At this stage, some differentiation training is needed to carve muscles. Use chest, shoulders, back, legs and hands for strength exercise. If you want to lose fat, you need to supplement it with aerobic training. It is recommended to practice five times a week, 1, each time 1 part.

Extended data:

Beginners should not seek immediate results at the beginning, exercise is a lifelong thing. At the same time, pay attention to diet, bid farewell to high sugar and high fat, and improve the intake of protein in diet. It is also important to get enough rest.

Exercise is actually the most brain-healthy. A large number of studies show that physical exercise is the best way to improve cognitive function. Researchers at the University of Maryland in the United States have found that aerobic exercise has unparalleled benefits for enhancing brain function. This kind of exercise is good not only for the brain, but also for the heart.

If you want to stay healthy, you can't stop for a week. Most people don't exercise regularly within a week, and muscle tissue will begin to decompose. The principle of "use in and waste out" is very suitable for the field of fitness.

References:

People's Network-Fitness beginners go through three stages.