Before going to the gym, you must first know your fitness status. If you have a history of asthma, hypertension, diabetes, heart disease or sports injury, you must consult your doctor first and listen to his opinion.
If the fitness coach doesn't know your health condition in advance, he will start to guide the fitness course, which shows that the coach lacks professional quality. You'd better change coaches or simply change gyms.
Do an individual ability test.
In order to be effective and not waste time and money, it is best for bodybuilders to test their physical abilities such as cardiopulmonary function, joint mobility, muscle strength and endurance. As for obese people, we should also measure body mass index, fat ratio, waist circumference and hip circumference ratio. Doing a physical fitness test first will not only help you plan a fitness course that suits you, but also monitor your progress at any time.
Don't forget to do warm-up exercises.
Do warm-up exercises such as jogging, brisk walking, cycling or boating for 5- 10 minutes before fitness to make your body sweat slightly. The purpose of warm-up is to prepare the bones and myocardium of the body in advance. Can gradually adapt to sudden exercise load.
Choose an appropriate sport.
We should choose suitable exercise according to our physical characteristics. If you choose the wrong exercise methods and equipment, it will not only fail to play a role in fitness, but will make the proportion of your body more imperfect. For example, people with full breasts, upper arms and abdomen should use exercise bikes or treadmills to strengthen the curve of their hips. On the contrary, people with full hips should use less exercise bikes or treadmills to avoid thickening hip muscles.
Muscle movement should be balanced.
In fitness, you must exercise your whole body and muscles in a balanced way. If we blindly emphasize the muscles in front of the body, such as biceps brachii, pectoral muscles and abdominal muscles, while ignoring the muscles behind the body, it will not only make the whole body curve lose its aesthetic feeling, but also cause sports injuries because of the imbalance of muscle strength before and after. Therefore, you should know which part of your muscles you are exercising, and try to "take care of the overall situation".
Pay attention to the correct posture
When exercising, the wrong posture is easy to cause sports injuries, so beginners must ask the coach to give supervision and correct the wrong posture at any time. Remember a principle: when you want to lift or put down the dumbbell, the body bends at the knee joint, not at the waist, otherwise it is easy to get hurt.