What is the best way for beginners to start practicing?
1, warm up first, then run on the treadmill.
Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats.
Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.
2. Measure the balance before practicing large musical instruments.
People who walk into the gym for the first time will encounter sports injuries more or less within 45 days. Because large musical instruments require high flexibility and balance of the body, balance, stability and flexibility should be exercised for at least one month before practice.
If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.
3. Strength exercises start with dumbbells.
Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. The strength training equipment such as chest pusher and barbell is not very suitable for beginners to practice.
Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.
4 or 40 minutes is the best exercise time.
Many people will stay in the gym for a few hours and reconnect all the equipment, but they still feel dissatisfied, which is easy to make people tired and lead to muscle aches. If they are not careful, they will cause sports injuries.
40 minutes is enough for beginners. You can jog 15-20 minutes, exercise strength 10 minutes and do some flexibility training.
5. Wear jogging shoes and thick socks to the gym.
Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are relatively thin, and the foot muscles of novices are in a relaxed state, which is easy to cramp or sprain. So people who want to exercise for the first time had better choose jogging shoes, training shoes or thick socks.
6. Exercise muscles and supplement food within one hour after fitness.
Diet is also very important for beginners with different fitness purposes. For example, people who exercise muscles should eat something with more carbohydrates within one hour after exercise, and rice is a good choice. For people who want to lose weight, it is best not to supplement food within one hour after exercise.
Common wrong actions of fitness novices
1. hard graph
Elbows should be vertical.
Don't bend too much
The calf is perpendicular to the ground.
Knees should not be tilted inward.
2. Hip bridge
Stand up straight behind your hips
The body and calf are on a broken line, and the waist and buttocks are on a line. Don't bow too much or just lift your hips.
3. Barbell bench press
Running track of barbell
It moves vertically just above the chest.
Arms are perpendicular to the ground.
Don't hug your knees too much or stretch the barbell too much. The barbell should be placed at the bottom of the palm, and the back of the hand and forearm should not be angled.
squat
Just like bench press.
Don't bend your wrist backwards until your thighs are parallel to the ground.
Step 5 squat down with your bare hands
Keep your upper body straight, your waist tight and your heels on the ground.
push-up
Don't deliberately raise your head to cause compression on the cervical spine.
7. dumbbell side lift
The height of the side lift is arm level, don't lift it too high.
8. Flexion and extension of parallel bars arm
Extend your elbows to the back of your body and don't evert.
9. supine arm flexion and extension
The forearm is at 90 degrees to the arm.
10. Plate bracket
Don't bend over, don't cock your ass.
1 1. Stand.
Don't bend over.
What are the benefits of fitness?
1. Stay young
Exercise accelerates blood circulation, and nutrients and moisture in blood can be effectively transferred to skin cells, so the whole person naturally looks young and radiant.
Even if you start exercising very late, exercise can reverse skin aging. In other words, no matter how old you are, it is never too late to exercise, and everyone still has a chance to get old! !
Improve intelligence
People often use "simple mind and developed limbs" to describe those who exercise and keep fit. In fact, their minds are not simple at all.
Studies have confirmed that serotonin and norepinephrine secreted during exercise can stimulate brain cells, enhance thinking ability and improve memory. When you are faced with a new job or need new ideas, exercise can also improve your thinking level and inspire you.
release the pressure (on)
Life will always be overwhelmed by a lot of pressure, which will lead you to be swallowed up by negative emotions gradually, and exercise is the best way to relieve stress.
Because exercise can promote the brain to secrete amino acids with sedative effect, reduce the secretion of stress hormones and stabilize negative emotions. Choose the exercise that suits you and persevere, and your life will no longer feel nervous and stressful.
Enhance self-confidence
Keeping fitness habits for a long time will not only create a perfect muscle curve, but also make people more energetic and sunny. When exercise brings you a better appearance, it will naturally enhance your self-confidence.
With self-confidence, this positive attitude will penetrate into all aspects of life, and then exude a strong gas field, making you look only "handsome"!
Step 5 increase interest in sex
People who exercise regularly are full of energy, and physical strength is the basic guarantee of sexual life, which can increase the durability of body sexual organs and the flexibility of joints, thus making sexual life full of interest.
Most sexy love needs the muscles of the back, waist and abdomen and limbs to play a role, so it is very important to do moderate strength training for the muscles of the waist and abdomen and limbs. Studies have found that swimming, running and other sports can increase the muscle strength of the human back and pelvis and make sexual life longer.
6. Improve insomnia
For people with poor sleep quality or long-term insomnia, moderate exercise can also improve sleep problems.
Because exercise can activate muscles and achieve a state of physical and mental relaxation, which in turn helps to shorten the time of falling asleep or slow down mild sleep disorders.
The reason why you can't insist on going to the gym
Everyone has different reasons to start fitness. However, there are various reasons for not keeping fit or not keeping fit. In the final analysis, it is the weakness of human nature, the unsustainable laziness and the cowardice of not taking the first step. Today, let's take a look at those who have said a thousand reasons and dare not take a step.
1, I feel that fitness is a point of no return.
Some people have heard people say, "The muscles trained by fitness will become fat and ugly if they stop training!" ""and it's really ugly for girls to practice muscles! "I don't want to be like Schwarzenegger! You really think too much! They think that fitness is a road of no return. Once they get there, they must keep practicing. No way back, I don't know how much sweat and effort those people put in to get such a proud figure. And they don't have such courage, fearing that they are not as good as others after hard exercise. Or they don't have the courage to be sure that they can keep practicing, so it becomes their excuse.
Solution:
When you look back on your life when you are old, you feel that there is one thing you have been insisting on, and this thing is something that makes you proud all your life!
2, fitness is too bitter and too tired, why bother?
This should be the primary reason why many people can't persist. After all, fitness is a process in which the body does work and consumes energy. It takes effort and sweat to see the effect. Inappropriately speaking, fitness is a coolie in the gym. It is normal for people who are afraid of hardship and involvement to persist!
Solution:
Think about the saying "you have to suffer to be a master". Sticking to fitness can not only be a master but also have a master's figure. Why not? It takes sweat and hard work to become the brightest self-confidence in the crowd, and nothing can be rewarded without paying.
3. I feel that I have not made progress, and I am very depressed and don't want to practice.
They feel that no matter how much they pay, they will get nothing. They think that they are not suitable for fitness at all, or that fitness is simply a scam. Even if they pay, they will get nothing. With this idea, they will vent their anger on the original fitness and give up.
Solution:
I want to ask you a question. How many years have you lost weight? How many years have you been fat? Do you think it is possible to change your figure that has existed for more than ten years or even decades in a certain day, week or month? How do you get fat bit by bit? You should accompany yourself with sweat bit by bit. Success belongs to the persevering.
4. There is too little time.
This can sum up the thoughts of a large part of people who can't persist. I have to be busy with work every day, socialize every day, earn money to support my family and raise my wife and children every day. How can I have time to exercise myself? Even if I have time, I will lie on the sofa watching TV or playing games. How comfortable is it? Why do I have to go to the gym in my already tense daily life?
Solution:
If you can get up an hour early in the morning, you will find that there seems to be extra time all day. It is not difficult to take an hour out of these time to exercise. Forming a good habit will benefit you for life! Why not do it?
Finally, I want to say that fitness is really a good thing. If you really have any shortcomings, you may be called uncle by your child when you are 50 or 60 years old, which is a bit embarrassing, that's all.