But when you put on your sportswear and stand in the center of the gym, you don't know what to do. You wander around the gym, fiddling with this equipment, pulling that equipment and then walking away, so you silently walk to the treadmill and start thinking about life. This seems to be something that many bodybuilders have experienced.
Aimlessness is the only way. Basically everyone walks like this. Unless you have someone to guide you, the first thing you should do is to set a goal for yourself.
You should know that strength training is necessary and the first thing to do, whether it is to gain muscle or lose fat, especially for many people who have no training experience. It is difficult for people who are weak to use free equipment, so it is best to choose self-weight training at first.
Of course, you didn't start training after changing clothes in the gym. You need to do a more important thing, that is to warm up. Warm-up is a very important link, which can reduce your risk of injury in training, and at the same time, it will make your body and mind enter the state of exercise in advance and improve your sports performance. This is also the first good habit we should cultivate.
There are many ways to warm up, such as stretching muscles, jogging and leg lifting. Different sports have different ways to warm up, but joint activities are suitable for all sports. The most worrying problem in sports is joint injury, which must be avoided.
Torsion of the thoracic spine is also a warm-up exercise that is often done, such as running, skipping rope or squatting. To open the range of motion of the thoracic spine and avoid strain, this action will also activate our abdominal core muscles, which can make our body more stable in some movements.
After the warm-up, you can start today's training.
For beginners, it is recommended to give priority to self-respect training. The first is to familiarize the body with the stress pattern and motion trajectory. Correct movements are more important than anything else, which can make your training get twice the result with half the effort and reduce the wear and tear on your body.
Secondly, many people need to carry out self-weight training to improve muscle mass and muscle strength, and lay a solid foundation for future training.
Squat with arrow is an action to stretch our leg muscles and activate our lower limb muscles. It can also exercise the strength of our legs and the core strength of our bodies.
When we do this action, we should keep our body stable, take a big step forward, keep our center of gravity vertically downward, and don't press forward, which will increase the pressure on our front legs and knees; Should the front legs, calves and thighs squat down to 90? Try not to touch the ground with the knees of the hind legs, so as to maintain the continuous force throughout.
If you have just entered the gym, you may not even be able to do push-ups. At this time, we suggest that your knees touch the ground and do a kneeling push-up. This is a very elementary action, and it can also be regarded as the enlightenment action of push-ups.
This action not only requires us to land on our knees, but also requires the distance between our hands to be slightly wider than our shoulders and the head to be perpendicular to our back. We shouldn't raise or lower our heads. This action is relatively difficult and suitable for untrained people.
If you want to challenge a more difficult movement at this time and see how your physical fitness is, then squat is a comprehensive movement, which can not only train the whole lower limbs, but also train the core and lower back. In fact, squat is a difficult movement, not as simple as it looks.
First, your legs are separated from your hips by a width, then you have to bend your hips, that is, sit backwards. Imagine that there is a bench behind you to sit on, then bend your knees, which can't be buckled inward, slide towards your toes, and then squat down until your hips are lower than your knees. This is a standard squat.
All actions should be done by breathing, and inhalation and exhalation are very important.
These are the suggestions we want to give to people who are preparing for fitness or just starting fitness. In fact, every fitness star, including all fitness stars, comes from Xiaobai. He is not afraid of poor foundation, and he is afraid that he will not work hard. As long as you train hard, you will get what you want.
Ten years ago, the word fitness might be unfamiliar to most people. At that time, the form of fitness was relatively simple, and the development of the industry was just beginning. Many people don't even know what private education is.
But now, with the popularity of the fitness industry, more and more people have entered the gym. The words personal training, muscle training and weight loss have been gradually integrated into everyone's life, and fitness has gradually diversified, including functional training, pilates, rehabilitation training and so on. It can be said that the current fitness is suitable for everyone, so since you choose fitness, you should treat it well. As long as we practice hard, we can get our dream figure sooner or later.