Most people don't have a systematic understanding of fitness. Today, we will talk about how to enter the gym from scratch as a novice. ?

0x00 Clear Target

This is always the most important point I emphasize to you. You have to understand what you exercise for! Let me summarize the following goals.

1) Increase strength (hope that strength will increase)

This goal can be subdivided into increasing explosive power, for example, you want to jump higher and farther; Increase the maximum strength, for example, when you push, squat and pull, others will look shocked when they see your weight; Increase muscle endurance, go shopping with your girlfriend, not tired at all!

2) Improve your body shape (how long do you want to gain muscle and less fat)

Personally, I think this should be the most common goal. But it is precisely because of the universality of this goal that sometimes people are easily misled and form such a view: "Schwarzenegger can practice like this, and I must be right to use his training plan!" . However, the facts show that you can't practice like that at all, and you haven't even seen progress yet. ?

Because this goal is too general, how much do you want to increase? What part of muscle do you want to grow? Less fat, how much less is good? It means that your goal is too granular, so be specific. For example, if you say that I want to gain 2kg of muscle, the body fat rate will drop to 15%. This kind of similar goal is convenient for you to check whether you have made progress or not, and it also helps you to make a reasonable plan.

3) The essence of entertainment (purely for entertainment)

This is also very common. Many people just feel a little bored and don't know what to do. As soon as they see that online fitness is good, they rush into the gym, pick up dumbbells and start practicing biceps, or simply engage in abdominal muscles. ?

I didn't mean to laugh at these people at all. I mean, if that's your goal, then you really don't need to know anything about fitness, because of your nature of playing tickets, you can play casually. It's good for the elderly to keep fit and make themselves happy. ?

0x00 1 Make a plan

This is what I said before. I recommend you to watch How to Make a Fitness Training Plan again.

The most important thing is to know how many days you can practice a week. According to my personal guess, you should be able to spare three days a week. It would be great if you could have four days a week.

Next I assume that your training goal is to improve your body shape. I recommend a training plan for you:

Two days a week

Three days a week

Four days a week

schoolchild

Push-pull differential

Tridifferentiation

Push-pull differential is repeated twice

girl student

Distinction between upper and lower limbs

Tridifferentiation

The distinction between upper and lower limbs is repeated twice.

I am very careful. If you still go to the gym, I can't help it. ?

0x02 specific operation

Because the movements are ever-changing, too many. Here are a few commonly used basic movements that novices can learn and experience slowly.