The methods and steps of fitness are now a great health era of national health preservation, and people pay more and more attention to their health. Many people insist on fitness in order to exercise or keep fit. Let's take a concrete look at the methods and steps of fitness.

Methods and steps of fitness 1 The first step is preparation.

Be prepared before fitness, such as avoiding exercise on an empty stomach, and eating something to replenish energy before fitness, such as boiled eggs, bananas and other foods, so as to play better. Add a glass of water half an hour before fitness, and put on comfortable fitness clothes to facilitate fitness exercise.

Step two, warm up.

Warm-up is very important, we can't ignore it. How to warm up scientifically? We can stretch dynamically to move the joints of all parts of the body, and then do jogging or brisk walking training for 10 minutes to improve the blood circulation of the body, let the body enter a state of exercise and reduce the chance of injury.

The third step is formal training.

In regular fitness training, strength training should be arranged first, and then aerobic exercise should be arranged. No matter who gains muscle or loses fat, you can't ignore strength training.

People who gain muscle arrange 40-60 minutes of strength training and 20-30 minutes of aerobic exercise at a time, while those who lose fat arrange 30-40 minutes of strength training and 30-50 minutes of aerobic exercise at a time.

Strength training should follow the principle that compound movements take precedence over isolated movements, and each target muscle group should arrange 4-6 movements. Choosing the weight of 10- 15RM can improve the muscle dimension.

We should allocate the training of muscle groups reasonably instead of exercising the same muscle group every day. We should arrange reasonable rest time for the target muscle group, with the large muscle group resting for 3 days after each training and the small muscle group resting for 2 days after training.

If you practice three times a week, you can do triple differentiation training, chest muscle+arm one day, abdomen+hip and leg muscles one day, shoulder and back muscles one day, and let the target muscles take turns to rest.

In aerobic exercise, we should arrange suitable exercise according to our own sports ability, and don't carry out intensive training at the beginning. People who have no sports foundation can start with low-intensity sports, such as jogging, brisk walking, swimming, aerobics, cycling and so on.

After a period of persistence, with the improvement of sports ability, you can transition to high-intensity training such as variable speed running and HIIT interval running, which can further promote body fat burning.

Step 4: Stretch and relax.

The last step of fitness is stretching. Stretching training can relax the main muscle groups of the body, improve congestion, relieve soreness and promote the repair of the body.

We only need to spend a few minutes of static stretching to effectively improve the fitness effect. Don't take a shower immediately after fitness. We should take a hot bath after the body stops sweating and the temperature returns to normal.

Fitness methods and steps 2 1. Run on the treadmill first.

If you don't hire a personal trainer, they certainly won't take the time to teach you movements, but you can ask them to help you use the treadmill. Because aerobic equipment won't take long, you will use it in a few minutes. Think about the button on it yourself. If you really don't understand, you can ask the person next to you, and others will tell you how to use it.

You just need to turn on the main switch, press the start button, and then increase the speed, so that the newcomer can adjust to 5.0-6.0, and then you can run.

Master the running rhythm, keep breathing at a constant speed, coordinate your arms and feet, keep your back straight, and don't stare at the treadmill panel, which will affect your running. Just run for 20 minutes.

Running on the treadmill is easy. You can train 1 time every day. 1 month later, your physical fitness will be improved obviously.

2. Follow the group practice class

There are some free group calisthenics in the gym, such as spinning, aerobics, yoga, trampoline, barbell and boxing.

For newcomers, you can experience these free group training first. You can join the group as long as you have classes. Of course, if you are a boy, you don't have to take yoga classes. Almost all are girls. You can watch the basic movements and go home and practice by yourself.

Personally recommend spinning bike.

Of course, you have to see if this tutor can enliven the atmosphere. If you move too fast, switch to aerobic fat-reducing exercise. If the exercise goes from slow to fast, then you can ride it for a period of time, about 1 month to get used to it.

Most group calisthenics are aerobic exercises. Most people take classes to lose weight, but the results have not changed. Some group gymnastics coaches also have fat. Let you go to class, the purpose is to increase the enthusiasm of exercise, no matter what you are doing, practice 1-2 months, strengthen your physical fitness again and lay a good foundation for later training.

3. Learn to use fixed instruments

After you are proficient in various aerobic exercises, you should start to do strength training. Don't practice blindly at first, learn to use fixed equipment first.

Multi-joint exercise should choose some fixed equipment, which can train the whole body muscles and improve the basic strength in an all-round way, with emphasis on chest muscle, back and leg training equipment.

The recommended instrument movements here are: chest push in the sitting position, leg lift in the instrument, Huck squat, rowing in the sitting position, and high pull-down.

In addition, you can also use Smith machine to do squats, bench presses, hard pulls, boating and other actions.

It is recommended to practice only 2 movements at a time, and each movement should be done in 4 groups * 12 times. Use medium and low weight training, and the movements should be in place.

For example, if you want to practice chest muscles, you can choose sitting posture equipment to push chest and Smith machine bench press, pay attention to the stretching and contracting feeling of chest muscles, and slow down the movement speed, so as to have an effect.

Just train 4-5 times a week, and do some yoga exercises during the break, so as to stretch your muscles, so that you can stick to it for a long time.

4. Train the basic movements of dumbbells one by one.

The fixed equipment in front is just an appetizer, mainly to help improve the basic strength. Dumbbell exercise is very important for fully developing muscles.

It can be said that dumbbells belong to universal training equipment. Even if there is no fixed equipment and barbells around now, as long as there is a pair of dumbbells, you can design a variety of training movements and train muscles in various parts.

The movements you need to learn are: dumbbell bench press, one-arm dumbbell rowing, goblet squat, dumbbell push-ups, dumbbell bending, and dumbbell arm flexion and extension in sitting position. It just corresponds to the chest muscles, back, legs, shoulders, biceps brachii and triceps brachii.

Except for the one-arm dumbbell rowing, it is a unilateral action, and the rest need to be operated by both hands.

Do 4 groups of unilateral movements * 15 times in each group, and do 5 groups of other two-handed movements * 12 times.

It is recommended to practice 1 movement every day. Need to repeatedly study the details of the action and feel the strength of the target muscle.

Increase barbell action

The front fixed equipment and dumbbell training movements are laying the foundation, and the key part behind is barbell movements. Because the barbell action can use more weight, the muscle mass can be improved faster and the explosive force can be stronger, so that the overall training effect can be seen.

The movements you need to focus on are: barbell squat, barbell hard pull, barbell bench press, barbell rowing, barbell push, barbell bending and supine barbell arm flexion and extension.

Methods and Steps of Fitness 3 0 1 Correct Fitness Steps

First of all, you should know what your fitness goal is, whether to lose weight, gain muscle or keep fit. In this way, we will no longer be confused by fitness and make a fitness plan for ourselves. Everyone is suitable for different training intensities. Choose the exercise that suits you according to your actual situation, and don't blindly compare and imitate.

The second step is to know how to arrange fitness training, such as fitness time, content, frequency and so on. Under normal circumstances, the fitness time is generally controlled at 1-2 hours, and beginners can spend one hour. Exercise 3-5 times a week to keep your body changing.

Scientific fitness steps are: warm-up resistance training, aerobic exercise, relaxation and stretching. Suitable for any fitness purpose. Muscle exercisers should pay attention to strength training, while dieters should pay attention to aerobic exercise, with different emphasis. Aerobic exercise includes brisk walking, square dancing, jogging, cycling, playing ball, swimming, skipping rope, climbing, rock climbing and jumping. Weight training such as dumbbells and barbells is the main content of strength training. Squat, push-ups, pull-ups, flat support, lunge squat and other actions have good results.

The third step is to learn to eat. Only by combining diet with exercise can your fitness effect be doubled. The principle of healthy meals is to stay away from all kinds of flavors and excessive processing, and give priority to light processing. Don't forget to have dinner or meat. Take a balanced intake of carbohydrates, protein and fat, keep a diversified diet, choose appropriate ingredients, keep low-oil and low-salt cooking methods, supplement high-quality protein, and make your body work more efficiently.

The fourth step, exercise, don't overwork. Too much exercise is not desirable, and lack of sleep will also affect the fitness effect. Often working late at night, the body will overdraw, leading to disorder of growth hormone secretion, but it will also affect the speed of muscle repair and fat decomposition. As long as you keep a normal routine every day, you can effectively repair your body function and be more efficient the next day.

What should I pay attention to in the process of muscle gain?

1, slowly increase your weight.

At the beginning of resistance training, it is mainly to learn the action norms and not to blindly pursue weight. As long as you master the action norms and then carry out weight-bearing training, you can reduce the chance of injury. To increase muscle size, we should choose the weight of 8- 15RM, that is, the weight of 8- 15 exhaustion, which can effectively stimulate muscle fibers and cultivate muscle lines.

2. Comprehensive exercises are more important than individual exercises.

To do resistance training, you should learn how to choose movements. Generally speaking, the combined action is better than the single action. In single point exercise, the muscle group is relatively single, and compound exercise can drive two or more groups of muscle groups at one time, thus improving the efficiency of muscle gain. While belly rolling, leg lifting on your back, push-ups, pull-ups and rowing are all compound movements, while belly rolling, leg lifting on your back and bending are all isolated movements.

3. Increase calorie intake and maintain a healthy diet.

Besides making a scientific training plan, we should also pay attention to nutritional supplement. Bodybuilding can increase the calories needed by the body, while muscle growth needs more calories. Therefore, the daily calorie intake of muscle enhancers is more than usual 10%- 15%, which makes muscles grow stronger. Eating too many calories doesn't mean you can eat and drink. Exercise should adhere to a healthy diet, supplement enough protein, avoid excessive intake of oil and carbohydrates, and avoid fat accumulation.