I believe that everyone will have this experience in the training plan of going to the gym. They just want to keep fit and be self-disciplined, so they go to the gym. In fact, many beginners have no plans when they first enter the gym. Here is the training plan for going to the gym.

The training plan for going to the gym 1 training also includes: cardiopulmonary training, strength training and flexibility training.

Give a hint before starting training, especially for beginners. At the beginning of strength training, it is strongly required to use light weight to find the feeling of muscle contraction. Find the feeling before formal training. The following strength training is the same for every muscle part.

Ok, let's start our training plan. Each training session lasts about one hour.

Then our training plan should start with 10- 15 minutes of aerobic warm-up, and finally stretch and relax with 10 minutes, with 40-50 minutes of strength training in the middle.

Aerobic warm-up: 15 minutes

First, you have to warm up. Aerobic warm-up can help you improve your cardiopulmonary ability and warm up for training. Warm-up is an important link to avoid injury.

The first day of chest+shoulder training:

Pectoral muscles:

The horizontal barbell is pressed by 4 groups of x 10- 12 times.

Four groups of supine dumbbell birds x 10- 12 times.

The chest pliers of the tension machine were made into 4 groups, and the time was x 10- 12.

Shoulder:

The sitting dumbbell is pushed for 4 groups of x 10- 12 times.

Standing dumbbell side lift 4 groups x 10- 12 times.

Upright rowing: 4 groups of x 10- 12 times.

The second day leg+abdominal training

Legs:

Smith squats 4 groups x 10- 12 times.

Leg lifting in sitting position for 4 groups x 10- 12 times.

The barbell lifts the heel group 4 times x 10- 12 times.

Abdominal muscles:

X 15-20 sit-ups four groups of abdominal roll-ups.

Four groups of supine waist twisting and abdomen rolling x 15-20 times (practicing abdominal oblique muscle movements)

Lift the legs for 4 groups x 15-20 times.

The third day back training+arm training

hard-working

Line up in four groups x 10- 12 times in a sitting position.

Leg bending and hard pulling for 4 groups x 10- 10 times.

Roman chair standing with one mouth: 4 groups of x 10- 12 times.

Double-headed and triple-headed training

Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.

The barbell was bent for 4 groups of x 10- 12 times.

4 groups of parallel bars arm flexion and extension x 10- 12 times.

One-arm dumbbell neck and back arm flexion and extension 4 groups

Training remarks: fully practice for three days and then rest for one day, each time is about 1 hour, each time is two parts, and the actions in brackets are reserved. One action is 4 groups, each group is 8- 12 times, with an interval of 2 minutes and an interval of 30-60 seconds between groups. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly.

It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing.

Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.

Training plan for going to the gym 2 1. Do warm-up exercises first. Whether doing aerobic exercise or anaerobic exercise, you should warm up before exercise to warm up your body and avoid some unexpected situations such as strain during exercise. You can use running to keep fit, you can also use elliptical machine to keep fit, and of course you can also use some stretching exercises to warm up. The specific choice of warm-up exercise depends on personal preferences and needs.

2. Conduct strength training. Many fitness textbooks use treadmills or elliptical machines as soon as they arrive at the gym. If you want to lose fat, it's okay to do so, but if you want to have a muscular body, it's not appropriate to do so. Long-term aerobic exercise will cause muscle loss, which is not conducive to muscle gain. Strength training is the best way to exercise muscles and shape the body, so on weekdays, strength training should be given priority to, supplemented by aerobic exercise.

If you are not familiar with fitness movements, or don't know how to use fitness equipment, find a tutorial first, slowly dig the movements more accurately, and then gradually increase the load. You can exercise one or two parts every day. Don't exercise one part for several days. Each muscle group should cross-exercise.

3. Do aerobic exercise. When doing strength training, people's physical strength is the most vigorous. After strength training, they will do aerobic exercise. Aerobic exercise can exercise people's physical fitness and make people's physical fitness better. If you are obese, you can do aerobic exercise more often and for a longer time, which is beneficial to reducing fat. If you are thin, you should do aerobic exercise for a shorter time and less frequently.

Aerobic exercise can choose your favorite way, step by step, first do low-intensity projects, and then do high-intensity projects.

4. Do stretching exercises. After aerobic exercise, you should do stretching exercise, which is the last set of fitness. Stretching can relieve muscle congestion, avoid lactic acid production and avoid muscle pain after exercise. Every part should be stretched in place, especially the muscle groups that you exercise today, and you should focus on stretching. If you feel that stretching exercise can't achieve good results, you can use foam shaft to relax muscles at a deeper level and relieve muscle soreness and swelling.

5. rest. After stretching, the whole fitness process is over. However, what I want to say here is that it is good for your health not to take a bath immediately after fitness, but to take a bath after half an hour. And don't eat immediately after fitness. Take a rest before eating, no matter how hungry you are.

Training plan for going to the gym 3 First of all, when we get to the gym, we will start the treadmill, adjust the speed of the treadmill to the seventh gear, jog for about 5 minutes to achieve full warm-up effect, and take a break after the warm-up.

Action 1, sitting posture chest push

First of all, let's sit on the chest push equipment, don't open our legs too wide, hold the handrail with both hands, and be careful not to hold it too tightly, as long as it can achieve the effect of pushing forward. Pay attention to the chest force when pushing forward, exhale forward and inhale backward, 15 times as a group, and do four groups.

Action two, kneel down and push up.

We choose to finish this action before sit-ups. We knelt in front of the sit-up stool, (pay attention to the towel at the knee), and held our hands shoulder-width apart on the stool. When doing this, keep your back straight and don't bend back. 15 times is a group, do four groups.

Action 3, dumbbell squat

Choose a dumbbell with moderate weight, hold the dumbbell with both hands and lift it to chin level, and the dumbbell is about 20 cm away from the chest. Spread your legs, shoulder width or slightly wider than your shoulders. Inhale when squatting, and exhale when getting up. Keep your back straight at all times. 15 times as a group, do four groups.

Action four, high and low.

We sat under our arms, our backs straight, and our hands holding the pull rod. If your girlfriend can't pull the outside, you can choose to pull the inside pull rod and feel the force on your back while pulling. Pull it down quickly, and put it down slowly. Pay attention to keep the rhythm. 15 times as a group, do four groups.