Getting started in fitness must see the novice gym raiders to arrange a wave for everyone.
Training sequence: warm-up-anaerobic exercise-aerobic exercise-stretching massage
Before exercise: especially before strength fitness, you must massage and stretch after exercise. V: Massage and stretching helps to relax muscles, accelerate the elimination of lactic acid and relieve exercise soreness! (really don't forget to stretch! ! Very important)
How many times a week do beginners exercise?
If there is a great demand for fat reduction, you can practice 4-5 times a week.
If there is a great demand for shaping, you can practice it 3-4 times a week.
If there is a great demand for muscle gain, you can practice 3-4 times a week.
It is not recommended to train every day, and the total length of training every day should be controlled within 2 hours. 5. Suggestions on training arrangements.
It is suggested to practice large muscle groups and small muscle groups, and unify muscle groups instead of practicing every day, which is not conducive to gaining muscle and reducing fat. Beginners can increase the training times for the muscle parts with poor sense of strength once a week.
Main muscle groups: back/chest/buttocks
Small muscle groups: abdomen/shoulders/hands
What to eat before and after training:
30-60 minutes before exercise, low-carbon water and appropriate amount of protein can be supplemented, which is helpful to improve the efficiency of burning fat during exercise and help to burn fat.
. Within 20 minutes after exercise, one or more complex carbohydrates and a large amount of protein can be supplemented, which is helpful to quickly restore energy, supplement the consumption after exercise and improve the metabolic level.
Recommended low-carbon water foods: brown rice, whole wheat bread, oats, sweet potatoes, etc.
Protein food recommendation: eggs, milk, protein sticks, etc.
Recommended foods with high carbon water: white rice, steamed bread, etc.
Protein food recommendation: eggs, milk, protein powder, protein sticks, etc.
What should I pay attention to in training?
Five most common misunderstandings in fitness