? Because the unit has a gym, I always practice by myself. Usually watch some online tutorials, pay attention to the official WeChat account of fitness classes or practice with Keep. The equipment in the unit gym is definitely not as good as that in the outside gym, and there are few types, only ordinary bench presses, pull-ups, dumbbells and so on. At first, I mainly practiced the brachialis dorsalis, plus the abdominal muscles, training three times a week, one part a day.
? The goal of the first month is to gain muscle, so the number of runs is relatively small, 3 km, 5 km per week, 10 km. A month later, the body changed obviously and the muscle circumference increased.
? The next month, I made a timetable for myself and increased the training volume to five times a week. Although there are not many facilities in the gym and I can do few movements, I try my best to ensure that each movement has a large torque, slow movements and many groups. In April, I insisted on running every day to lose fat. After this month, my body fat is low and many small muscle groups are prominent.
? In the first two months, the effect was the most obvious. In the third month, I encountered a bottleneck period. Because I am thin, my muscle circumference has not increased obviously, and I may be a little tired, which leads to a decrease in the amount of exercise every week, which is not as stable as before, but I still try to run about 20 kilometers every week. Therefore, the training in May and June is mainly to maintain the state, and there is not much improvement. This is a rather depressing thing.
? After four months of fitness, my biggest feeling is that as long as you insist on doing anything, there will always be some gains and results. In the process, I found that there are two kinds of people in the gym. One is to devote yourself to your own training and persevere, and the other is to play with your mobile phone after practicing twice. As a result, those who persist will get better gradually. In addition, ways and means are very important. Rushing for success often hurts yourself. I sometimes insist on completing the next movement when I am exhausted in training, which is not only out of shape but also easy to get hurt. Many people will pursue various kinds of fitness exercises. In fact, many classic traditional fitness movements have the best effect. If these things are standardized, done well and done enough, they can get twice the result with half the effort, such as push-ups, push-ups. I think it's better to finish the effect than to practice with equipment. I have a good friend who spends money on fitness in the gym and hired a coach, but from the photos he took, the effect of some parts is not as good as that of my own practice.
? Fitness is not only to change your body shape, but also a life attitude like running, in order to meet a better self. So, I want to stick to fitness to the end. What I said above is just some feelings of my own fitness, and I can't professionally guide others. I hope that the basin friends who love fitness will move together.