What should I practice for the first time in the gym? Many people like sports like fitness. Regular physical exercise can make us more energetic. What follows is that many novices don't know how to choose blindly in the gym. Let's share what we should practice when we go to the gym for the first time.

What should I practice for the first time in the gym? The first step is to warm up.

Warm-up before fitness is a very important step. You need to move your joints, improve blood circulation, gradually find the feeling of exercise, and then carry out regular training, so that the training effect will be more efficient and the chance of injury will be reduced.

We can exercise the key parts of the body to improve lubrication first, then jog on the treadmill for 10- 15 minutes to improve our body temperature, and then enter the next training.

The second step is weight training.

People who gain muscle mainly focus on strength training, which lasts about 40-60 minutes each time, and those who lose fat can be supplemented by strength training, which lasts about half an hour each time.

Beginners should pay attention to mastering the standard of action when carrying out weight training, rather than deliberately pursuing heavy weight. Only when your movements are standardized and you gain weight can you go further on the road of fitness. Weight training needs to be divided into muscle groups, not to abuse the whole body muscle groups every day.

Large muscle groups need to rest for 72 hours after training, and small muscle groups need to rest for 48 hours before entering the next round of training, giving muscles enough time to repair.

Novices can be divided into upper body muscle group training and lower body muscle group training. Exercise the upper body one day, exercise the lower body one day, rest one day, and train twice a week to gain muscle.

We can start with dumbbells or barbells, and start with compound movements such as squats, split legs squats, paddling, pushing, hard pulling, pull-ups, and parallel bars arm flexion and extension to improve fitness efficiency.

With the improvement of fitness cycle, we will subdivide muscle group training according to the situation, such as arranging 2-3 muscle group training for each training and arranging rest time reasonably.

During each training, it is suggested that each muscle group should arrange 4-6 movements for stimulation, and each movement should maintain the training frequency of 4-6 groups, and the interval between each group should be within 60 seconds. For example, you can arrange hip push, lunge squat, squat, equipment leg lift, prone leg flexion and so on for training.

The third step is aerobic exercise.

Do strength training when you are in the best health, and then do aerobic exercise to brush fat. For people with high body fat rate, it is necessary to maintain aerobic exercise 4-5 times a week for about 40 minutes each time. People who gain muscle can do aerobic exercise three times a week for about 30 minutes each time.

People who have just started aerobic exercise can start with low-intensity exercise (brisk walking, jogging, cycling and aerobic exercise), gradually strengthen their physical endurance, and then improve their exercise intensity, and choose sports with high calorie consumption (skipping rope, boxing, opening and closing jumping, HIIT interval training, etc.). ).

Step four, stretch and relax.

This is also an essential step, which can relieve muscle congestion, promote muscle repair, reduce the occurrence of soreness and improve muscle elasticity.

What should I practice for the first time in the gym? 2 1, squat.

If you can only practice one movement, many cows will choose squat, which shows the necessity of squat training. Squat is known as the king of strength training. Of course, we should do what we can, and gradually increase the load from bare hands.

Main points of squat: stand upright, feet shoulder width apart, toes forward or slightly outward, tighten the core, tighten the waist, bend your knees and squat down, and hold your head up and chest out all the time. Sit down on your hips and squat down until your thighs are parallel to the ground. If you continue to squat, your knees will exceed your toes, so you'd better wear a belt. The most important thing in this process is your waist. The lower you squat, the more you can bend your waist. Never bend over.

Step 2 pull hard

The comprehensive training of hard pull is second only to squat, which is a very classic comprehensive strength training action.

Hard-pulling essentials: Like squats, the most important thing to control is the waist, keeping the back bow, at least not the waist. You can choose forehand and backhand when the weight is heavy, which is more stable.

3, bench press

Bench press is the strongest upper limb training action, which increases circumference and strength. Bench press performance is also the most important reference for strength level.

Key points of bench press: the angle between the arm and the body is about 40 degrees. Don't get too close to your body and don't open it. Put the barbell under the palm of your hand to avoid crushing your wrist. If the shoulder feels uncomfortable obviously during the bench press, it must be the wrong posture. Adjust the thick waist immediately, or you will get hurt.

4, dumbbell press

The best training action of shoulder can not only train deltoid muscle, but also train trapezius muscle and upper thoracic muscle.

Recommended essentials: It's best to choose a dumbbell stool with a backrest, stick your back on the stool, spread your feet apart to stabilize your body, keep your upper limbs upright, hold your head up and chest out, tighten your core, spread your arms to your sides, and push the dumbbell up. The displacement of dumbbell is not a straight line upward, but an arc inward. When the elbow reaches 90 degrees, you can continue to push up.

5.barbell rowing

It is recognized as one of the best latissimus dorsi exercises for back training.

Key points of rowing: keep your feet shoulder-width apart, keep your body stable, pull the barbell parallel to your thighs, squeeze your shoulder blades hard when you contract centripetally, and look forward with your chest out.

What should I practice when I first go to the gym? 3 1. What suitable sports shoes should I prepare for going to the gym?

To go to the gym, you must first choose a pair of comfortable sports shoes. If you want to run, you should choose running shoes with good shock absorption performance, which can reduce the impact damage to knees, ankles and other parts during running. If you only wear it indoors, choose a pair of shoes with soft soles and good anti-slip performance.

For girls, yoga and various dance classes in the gym are also very popular choices. You don't need shoes for yoga. You can choose modern shoes for dancing. There are special weightlifting shoes for strength training, and beginners can start wearing canvas shoes.

2. What kind of cups do I need to prepare to go to the gym?

It's important to bring a water cup. When you exercise, you sweat. Be sure to replenish water when sweating, so be sure to bring enough water to the gym. Because the water you need to replenish before and after exercise is much higher than you expected. So you need to bring a sports cup, which has a metering type, which is more suitable for calculating how much water you drink and whether you need to replenish water.

3. What kind of weight belt should I prepare to go to the gym?

Heavy-weight strength training, such as weight-bearing squat, hard pull, bench press, rowing, etc., is unprotected, and once it is wrong or injured, the consequences are very serious. For advanced trainers, wearing a weight-bearing belt in weight-bearing training can not only protect the lumbar spine, but also promote the development of core strength.

The research shows that after wearing the weight belt, the exerciser's abdominal muscle activity increased by 10%, while the erector spinae activity increased by 23% during squatting! An advanced trainer who impacts heavy weights must have a load-bearing belt.

4. What knee pads do I need to prepare to go to the gym?

Wearing elastic knee pads can give your knee joint some support and help you squat more heavily. Just remember not to tie it too tightly. It will be better to choose thick and long knee pads when choosing. You'd better wear knee pads to exercise your injured knee.

What should I pay attention to when going to the gym?

1, warm-up before training, warm-up after training and warm-up before stretching training are important guarantees to get the best training effect, but they are often ignored. Aerobic exercise should be carried out for 5- 10 minutes before training, in order to improve heart rate and body temperature and prepare for the upcoming hard training. After the warm-up, 1 group 10-20 light weight exercises will be conducted for the target parts on the training day.

Proper stretching is necessary when muscles are tired after training. The flexibility of the body will be improved after training, which is conducive to stretching. Don't forget to train for the final relaxation exercise, usually a few minutes of low-intensity aerobic exercise.

2, normal breathing Normal breathing can effectively prevent high blood pressure. The basic principle is to inhale when lowering the weight, hold your breath when lifting, and exhale when lifting.

3. The relationship between muscle size and the amount of exercise. How much exercise a muscle should use is closely related to the size of the muscle itself. Chest, back, legs and other large muscle groups, exercise is relatively large. Small muscle groups such as arms and shoulders should choose less exercise.

The benefits of going to the gym

1, the most important thing in exercise is to reduce fat, keep your body tight and increase your muscle strength. Only by insisting on proper strength exercise can you keep your body tight. As long as it is appropriate, you will not lose your shape because of muscle tension.

2. Exercise can increase muscles and also achieve the effect of losing weight. Proper exercise can increase the burning of fat, at the same time, it can also enhance metabolism and maintain the vitality of the body.

Exercise in the gym can not only increase people's vitality, but also enhance people's physique and spirit, so people can stay energetic.

Exercising in the gym can also strengthen people's communication skills. People who go to the gym to exercise are like-minded people, so there are more topics to become good friends and make their lives more colorful.

Generally speaking, going to the gym to exercise is an important means to keep a person healthy now. The gym has professional coaches and equipment to better achieve the effect of exercise, but going to the gym to exercise should follow a certain exercise order. The correct order of going to the gym for exercise is the basis of ensuring the exercise effect and protecting yourself from injury during exercise.