Going to the gym is a modern fashion. In order to build a good figure, everyone needs to master scientific methods. So? Come and have a look with me.

Gym fitness steps

1, preparation of fitness steps in the gym

The preparations must be done well. The preparation here is not only physical, but also psychological. Carbohydrate supplementation is more important. Eat something 30 minutes in advance, and you will feel more energetic when you exercise. Many girls think that you should not eat to lose weight. But if the energy of fat metabolism is insufficient, the weight loss effect will be greatly affected. Dieters can divide dinner into two parts: before exercise and after exercise.

2. Stretching in the gym fitness steps

The purpose of stretching before exercise is to reduce the viscosity of muscles, increase the blood flow of exercise muscles, improve sports performance and reduce the occurrence of sports injuries.

3. Strength exercises of gym steps

Junior bodybuilders: Strength training should be based on equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will feel more.

General bodybuilders: You can do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour.

Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.

4. Aerobic exercise in gym fitness steps

It should generally be arranged after strength training.

Pay attention to monitoring the heart rate. 60% ~ 70% of the maximum heart rate is the fat reduction interval, and 70% ~ 80% of the maximum heart rate is the cardiopulmonary function training interval.

Common aerobic equipment includes treadmills, elliptical machines, mountain climbers and stationary bicycles.

Common aerobic courses can be divided into static courses and dynamic courses, and can also be divided into two categories: with and without equipment. Different courses also have different emphasis on the exercise effect of five elements: muscle endurance, flexibility, muscle strength, cardiopulmonary function and body composition.

Male bodybuilders: It is recommended to choose boxing, Pilates, barbell, core training and other courses.

Female bodybuilders: Generally, they can choose their favorite items, such as basic courses such as aerobic dance and pedal, or popular courses such as belly dance and Indian dance.

5, the gym fitness steps finishing exercises

Mainly stretching. The method is static stretching, not jumping up and down. Each part can be repeated 2 ~ 3 times, each lasting 15 ~ 30 seconds.

In addition, in the process of equipment training, teams and teams should also stretch the target muscles.

What should I pay attention to when exercising abdominal muscles?

1. Do warm-up exercises first: Whether you do abdominal exercises with your bare hands or abdominal muscle training with instruments, you need to do enough warm-up exercises. Warm-up not only helps to prevent muscle strain, but also makes muscles move faster, enter the state of exercise and make the exercise effect better.

2. Don't just practice one muscle: When exercising abdominal muscles, don't just practice one rectus abdominis or transverse abdominis, but exercise the upper and lower abdominal muscles such as rectus abdominis, oblique abdominis, transverse abdominis, etc., so that the abdominal muscles you exercise will be more beautiful.

3. Appropriate weight increase: When exercising abdominal muscles, when the body adapts to this exercise state, it can appropriately increase the weight, the number of groups, the number of times in each group or shorten the rest time between groups, and carry out weight-bearing abdominal muscle exercise to avoid a breakthrough in the quality of abdominal muscles after adaptation.

4. Don't rest within the specified time: When exercising abdominal muscles with equipment or other methods, don't rest within the specified exercise time. After reaching this number of times, the rest time between the two groups can rest to avoid wasting the * * * degree of abdominal muscles.

Matters needing attention in scientific fitness

1. Adjustment state: When people just wake up from sleep, the nerve center has not started to move, and the muscles of the whole body are very weak. If you engage in strenuous exercise at this time, it is likely that you will have adverse effects on your body because of excessive exertion. Therefore, after waking up, you should spend 10 minutes indoors. Let all joints of the body move freely, and then put into exercise.

2, pay attention to diet: Some people think that eating more meat before exercise is good for enhancing physical strength. Actually, this is a misunderstanding. Eating a lot of meat before exercise, especially pork and beef, is difficult for the body to digest and absorb. The gastrointestinal burden increases during exercise, leading to abdominal pain. It is not advisable to eat gas-producing foods such as leeks, potatoes and beans before exercise, because they will expand the intestines and lead to abdominal pain during exercise. Because a lot of acidic substances are accumulated during exercise, alkaline foods should be included before and after exercise, such as watermelon, cucumber, radish, banana, pear, apple, pumpkin, potato, milk, tofu and kelp.