I just learned how to arrange a training plan for fitness, and now fitness has attracted everyone's attention. In our daily life, the topic of fitness is also concerned by everyone, and fitness is also a thing that needs to be adhered to. I just learned how to arrange a training plan for fitness.

Just learned how to arrange a fitness training plan 1 For most people, the purpose of fitness can usually be divided into four categories:

Increase muscle, reduce fat, strengthen strength and keep healthy.

No matter what the training purpose is, beginners should start training from the primary fitness program, so as to get good training effect and avoid injury.

For beginners, the body and joints are in an adaptive state during the first contact training, so the core goal in the early stage is to ensure that the body does not suffer sports injuries.

At the same time, whether we are pursuing muscle gain, weight loss or strength, we must learn some basic fitness movements, such as push-ups, squats, hard pulling and rowing, which are the fitness foundations that we must lay from the beginning.

So to sum up, for people who want to get in touch with fitness or just get in touch with fitness, three points should be considered when making plans:

1 How to learn the basic movements well and standardize them?

2 How to improve the physical quality of beginners in an all-round way

How to form good fitness habits from the beginning

As long as you can make a fitness plan based on these three points, you can basically avoid most of the problems that beginners encounter.

How to determine the training ability and intensity

We don't need to set too high a goal and too strong a training intensity from the beginning. Too much strength and capacity can easily lead to the deformation of beginners when completing the action, so establishing the wrong action mode will do great harm to the body in the long run.

Moreover, once the action is wrong or irregular, the fitness efficiency will definitely be discounted, which will inevitably affect our mentality and is naturally not conducive to the formation of fitness habits.

Therefore, the principle of "improving physical fitness, learning fitness movements and forming exercise habits" should be maintained in making fitness plans.

After talking about the idea of making a fitness plan for beginners, let's talk about how to arrange the steps in detail.

0 1, confirm the training frequency and mode.

This part is mainly determined by two factors: our own fitness potential; The training time we can afford;

Fitness potential is actually our physical condition, because some people are naturally strong, so the corresponding training volume and intensity will increase slightly, and the training time should not be less than 2-3 times a week. Too much training may lead to insufficient recovery, and too little training will have no effect, which is not conducive to the formation of fitness habits.

02. Confirm the training action

The choice of action is based on your training space. If it is home fitness, then squat, squat, push-ups, bobby jump and other actions should be preferred.

On the contrary, if you are already familiar with the equipment or training in the gym, you can give priority to hard pull, bench press, pull-up, barbell and other related actions.

03, single training capacity

At the beginning stage, if the physical fitness is poor, you can arrange two movements of the upper limbs, the lower limbs 1 movement and the core 1 movement, and each movement can be completed for more than 30 times. Can be divided into three groups, each group 10 actions, completed in stages.

04. Training intensity and rest between groups. Start training from the lightest weight you can control, and ensure that the action standard is the first, and the lighter is better than the virtual one.

The rest between groups is generally within 30-60 seconds. Too long a break will make you feel bored, and too short a break will lead to greater training pressure, which is also not conducive to mastering movements. My recommended method is to set a rest time of 30 seconds directly, which is more conducive to the formation of habits, and then avoid being distracted by paying attention to rest time.

05. Finally, the advanced strategy of the plan. The advanced strategy of beginner's plan should be as simple as possible, mainly from three aspects: increasing training capacity, increasing training intensity and shortening rest between groups.

The following is a training template made according to the above ideas and steps of the fitness plan.

Squat ×3 groups (each group 10 times)

Push-ups × 3 groups (each group 10 times)

Boating with braces ×3 groups (each group 10 times)

Abdominal roller or flat plate support (exhaust stops)

The above four movements are 1 group, 3 groups at a time, and the rest between groups is 30-60 seconds.

For beginners, the intensity of this training template can last for 2-4 weeks. If it is not difficult to persist, you can carry out advanced training. If you still feel a little tired, you can continue to insist on it for more than a week, no problem at all.

Just learned how to arrange a training plan for fitness II. First, the primary training plan

As a novice, it is important to stimulate more muscles in a short time, so at this time, we choose dichotomy training.

The so-called dichotomy training means that the upper body is trained for one day and the lower body is trained for one day.

Day 1 day: pectoral muscle, latissimus dorsi muscle, biceps brachii muscle, triceps brachii muscle and abdominal muscle.

The second day: quadriceps femoris+biceps femoris+gluteus maximus+triceps femoris.

Regarding the choice of movements, large muscle groups such as pectoral muscle and latissimus dorsi choose two movements, while small muscle groups such as biceps brachii, triceps brachii and abdominal muscles choose one movement.

The training times and times are 4-6 groups for each movement, each group is 12- 18 times, and the intensity is 40-60%RM. The training time is 1-2 days cycle rest.

This training mode needs to last 1~2 months. When your muscles are fully activated, each muscle can be well controlled in the process of exertion, and you can enter the introductory training.

Second, the introduction of training programs

About introductory training, it is to train the muscles of the whole body in three stages, with three days as a cycle. Three kinds of differentiation training can be arranged as follows.

Day 65438 +0: pectoral muscle+triceps brachii+abdominal muscle

Day 2: latissimus dorsi+biceps brachii+shoulder muscles

Day 3: quadriceps femoris+biceps femoris+gluteus maximus

Action selection: in triple differentiation training, 3~4 actions are selected for each part for training.

The number of training groups is 4 groups per movement, each group 12~ 16 times, the training intensity is 60%-70%RM, and the training rest time after one cycle is 1-2 days. When the training of each muscle is fully mastered and the muscle stimulation is strong, you can enter advanced training. After at least 6-8 months.

Third, the purchase price plan

In the process of advanced training, it is mainly to implement some training rules. If you can do this, then your training foundation has been completely mastered. Just learn the following training rules, such as Wade training.

1, priority training rule: for the weakest or key parts of the body, arrange them at the front of the training class, and complete the training with sufficient energy and physical strength to ensure the training quality.

2. Supergroup rule is to measure and train muscles with opposite functions, such as chest and back, biceps brachii and triceps brachii.

3. Rules for practicing in different parts: divide the body into two upper and lower surfaces or three parts, and practice in different sports days with multiple movements and groups in each part. To increase the overall intensity of exercise.

4, a large number of congestion rules: stimulate the same muscle with several different actions to increase blood flow and concentrate stimulation.

6, the rule of compound group: two exercises of the same muscle part are carried out one after another, called compound group.

7. Comprehensive exercise law: In order to enlarge the whole muscle cell, it is necessary to stimulate the red muscle and the white muscle respectively. That is to increase endurance and load tolerance.

8. Cycle law: In a certain period of exercise throughout the year, adopting the same training law will help to rest, avoid excessive fatigue and keep steady progress.

9. Static tension law: When you are doing an action posture, you can finally stay still and maintain the maximum tension for 3-6 seconds, regardless of whether you use weight or not. This will help to strengthen the control of nerves on muscles.

I just learned how to arrange a training plan for Fitness 3. Gym training program.

1, do warm-up exercises first. Whether doing aerobic exercise or anaerobic exercise, you should warm up before exercise to warm up your body and avoid some unexpected situations such as strain during exercise. You can use running to keep fit, you can also use elliptical machine to keep fit, and of course you can also use some stretching exercises to warm up. The specific choice of warm-up exercise depends on personal preferences and needs.

2. Conduct strength training. Many fitness textbooks use treadmills or elliptical machines as soon as they arrive at the gym. If it's to lose fat, it's okay to do so, but if you want to have a muscular body, it's not appropriate to do so.

Long-term aerobic exercise will cause muscle loss, which is not conducive to muscle gain. Strength training is the best way to exercise muscles and shape the body, so on weekdays, strength training should be given priority to, supplemented by aerobic exercise. If you are not familiar with fitness movements, or don't know how to use fitness equipment, find a tutorial first, slowly dig the movements more accurately, and then gradually increase the load. You can exercise one or two parts every day. Don't exercise one part for several days. Each muscle group should cross-exercise.

3. Do aerobic exercise. When doing strength training, people's physical strength is the most vigorous. After strength training, they will do aerobic exercise. Aerobic exercise can exercise people's physical fitness and make people's physical fitness better. If you are obese, you can do aerobic exercise more often and for a longer time, which is beneficial to reducing fat. If you are thin, you should do aerobic exercise for a shorter time and less frequently. Aerobic exercise can choose your favorite way, step by step, first do low-intensity projects, and then do high-intensity projects.

4. Do stretching exercises. After aerobic exercise, you should do stretching exercise, which is the last set of fitness. Stretching can relieve muscle congestion, avoid lactic acid production and avoid muscle pain after exercise. Every part should be stretched in place, especially the muscle groups that you exercise today, and you should focus on stretching. If you feel that stretching exercise can't achieve good results, you can use foam shaft to relax muscles at a deeper level and relieve muscle soreness and swelling.

5. rest. After stretching, the whole fitness process is over. However, what I want to say here is that it is good for your health not to take a bath immediately after fitness, but to take a bath after half an hour. And don't eat immediately after fitness. Take a rest before eating, no matter how hungry you are.