Does going to the gym work?
1. Is going to the gym effective?
Going to the gym is effective, although many people think it is enough to exercise at home without going to the gym. But the gym can provide you with a different environment. To sum up, it has several advantages.
1. 1. There are special coaches in the fitness room.
Under the guidance of professional fitness coaches, you can get twice the result with half the effort. The coach can use his professional knowledge to tell you how to exercise most effectively. He can help you customize your own fitness plan, and he can give you professional advice on fitness and nutrition supplement, which you can't do by yourself, or you are not good enough as a coach. After all, he is experienced!
1.2, the fitness room has professional equipment.
The professional equipment in the fitness room can meet your needs of exercising your whole body muscles! Although there are actually many facilities around us that can be used to exercise, the equipment specially designed for human fitness is definitely better!
2. When is the best fitness effect?
The indexes of human body are different in different time periods, such as body temperature and blood pressure, which are constantly changing. Therefore, the muscle strength and hormone levels at different times are definitely different, which determines the different effects of fitness training at different times.
According to experts' appraisal, it is generally believed that 4 pm to 6 pm is the best time for fitness training. Because during this period, the human body is in the best functional state, with the lowest injury rate and the greatest muscle strength during exercise. , and can get the biggest benefit from fitness.
3. How to arrange warm-up before fitness?
? Sweating? This should be the result of a series of warm-ups. Our main purpose is not to sweat, so we don't need to deliberately find exercises that will make us sweat as a warm-up. Focus on some actions that can make your main training more efficient, and at the same time let yourself gradually enter the main training by the difficulty of the action. For warm-up, I still hope to have positive actions and don't relax most of the time. I'm not saying that relaxation is ineffective, but if you spend more than half an hour relaxing every day, I think you need to think about whether you haven't found the source of the problem.
How to exercise in the gym?
1, chest muscle training
The key is to exercise chest muscles, which can help to exercise abdominal muscles, shoulders and triceps. Adjust the dumbbell chair to an angle of 30 degrees, keep your hands shoulder width or put them on both sides of your chest, then lift the dumbbell as far away from your face as possible, then pull it back to its original position and repeat the action. Exercise every other day 1 time, 4 groups each time, from 10 to 15 times in each group, and rest for 60 seconds between groups.
2. Upper back muscle training
The key is to train the back muscles and assist in exercising the abdominal muscles, forearms and biceps. Find a railing below the waist, with your back facing the ground and your feet flat on the ground, then hold the railing with both hands (if you are not strong enough, you might as well hook the railing with your arms), and use the strength of your chest to make the railing close to your shoulder blades for 2 seconds, and repeat the action. It is recommended to cycle 8 times a week, 2 to 3 times each time, with an interval of 60 seconds.
Step 3: Shoulder training
The key is to exercise your shoulders and help you exercise your abdominal muscles. Hold your chest high, hold the long pole shoulder-width with both hands, then straighten your arms to the highest position, and then press the long pole down as far as possible below your chest and repeat the action. Exercise every other day 1 time, 4 groups each time, from 10 to 15 times in each group, and rest for 45 seconds between groups.
Matters needing attention in going to the gym for exercise
1, overload weightlifting
You need to start slowly and increase your exercise step by step. The fitness instructor will warn you that taking your time is the key to exercise. Because you may not imagine what kind of pain you will have within 24-48 hours after exercise, you need to be careful from the beginning.
2, the necessary supplement of water
Remember, when you are exercising, your body will lose water quickly because of sweating, and these liquids must be replenished in time, so don't forget to replenish water to your body from beginning to end. Generally speaking, the human body needs 8 breasts of water every day, and needs more when it starts to exercise.
3, the action frequency is too urgent