What should beginners practice in the gym? Nowadays, in order to keep fit and achieve a goal of self-discipline, many people go to the gym, but many people are confused when they first enter the gym. So what should beginners practice in the gym?

What should beginners practice in the gym 1? First warm up on the treadmill for ten minutes, then do a self-stretching and stretch all the parts that can be stretched.

Second, formal training. Focus on muscle gain, pay more attention to weight and less times (6-8 times in each group). Mainly reduce fat, with less weight and more times (12- 15 times/group). According to the body consumption system, strength training will consume glycogen in the body first, and then aerobic will consume fat, and the order must not be chaotic.

Third, people who mainly gain muscle can add some high-quality protein or carbohydrates after exercise. You need twice as much protein as your weight and kilograms to gain muscle every day. If you can't ensure adequate intake through diet, you can drink some protein powder.

People who mainly reduce fat can drink 10 ml levorotatory before exercise. After strength training, they must do aerobic exercise for 30-45 minutes. Treadmill climbing or elliptical machine running is recommended. If you can train five or six times a week, people who gain muscle will do 1-2 aerobic exercise, and people who lose fat will do 3-5 aerobic exercise.

Fourth, you must stretch after exercise. The better you stretch, the better it is for muscle growth.

The above is a process of training in the gym, and the training plan is as follows.

First of all, the chest

Dumbbell bench press 4× 12

Sitting chest push 4× 12

Push the chest 4× 12 obliquely in sitting position.

Butterfly sitting on the chest 6× 12

Second, back

Dumbbell bow, row 4× 12.

Bend over the barbell and stroke 4× 12.

Boating 4× 12

High pull-down 6× 12

Three, three heads

Flexion and extension of posterior cervical arm 6× 12

Rope pulling down 6× 12

6× 12 under the straight bar

Single-arm rope pull-down 6× 12

Fourth, legs

Bow and arrow squat 4 zu

Squat 4× 12

Wide hard drawing 6× 15

Narrow distance hard drawing 6× 15

Verb (short for verb) shoulder

6× 15 in front horizontal lift.

Side lift 6× 15

Inclined bird 6× 15

This scheme is the most basic and suitable for beginners. You can refer to this plan for 1-2 months of training, and then make an upgrade training plan when you can do it perfectly.

Personally, I think it is very necessary for Xiao Bai, who has just come into contact with the gym, to hire a coach. He can learn fastest without any muscle memory. If he practices irregular movements for months, it will be difficult to change them.

What should beginners practice in the gym? 2 normal process

Aerobic exercise, warm-up of muscles, joints and ligaments-aerobic exercise (running, skipping, cycling, elliptical cycling, mountain climbing and cycling)-static relaxation of muscle stretching.

Anaerobic operation, warm-up target muscle-compound action+isolation action-rest between groups-aerobic exercise-static muscle relaxation.

Make a scientific fitness plan;

People who have just started to go to the gym will suffer more or less sports injuries within 45 days. Because large musical instruments require high flexibility and balance, you must do exercise for at least one month before practice to maintain balance and flexibility. If you keep your upper body upright but can't squat, or you can't keep your balance after closing your eyes, don't touch the fitness equipment.

Many beginners have just arrived at the gym and can't wait to practice all the equipment. Aerobic training equipment, such as a treadmill, will generally not cause sports injuries if it is warmed up properly. But, just like breasts. Strength training equipment such as pedal and barbell is not suitable for beginners. Beginners who want to practice strength can choose 3-5 kg dumbbells, put their hands on their chests, and do it in 2-3 groups 12- 15 push.

In the process of exercise, if there is no training plan, the exercise will lack a sense of goal and direction, and the effect will not be improved. When making a plan, it is necessary to ensure the reasonable collocation and coordination of exercise intensity and diet in order to achieve good results.

* * * Enjoy science training courses.

The first 1 month, the main task is to improve the cardiopulmonary function and keep the intensity of primary training unchanged this month. Don't exceed 1h in specific performance and one training, and don't touch heavy weights easily in strength training. At the beginning, we should start with basic self-weight exercises, such as push-ups, abdominal tummy-ups, and elastic belt shoulder exercises. To ensure that the muscles in each group are not excessively tired, it is recommended to rest for 30 seconds to 65438+.

In the second month and this month, we will focus on strength training, mainly squat, hard pull and bench press, but we should try our best to bear the burden. Exercise time is 30-40 seconds, rest between groups is 1-2 minutes, aerobic exercise time is appropriately prolonged, protein content intake is appropriately increased, carbohydrate is mainly crude fiber, so you can eat less and eat more meals.

Three, after more than two months of exercise, beginners' ability has reached a high level, and they can exercise with the help of equipment. However, in the process of exercise, we should pay attention to slowing down, reducing the interval time and grasping the details of each exercise. Aerobic is still the same as before, but the amount of exercise should be appropriately larger and so on. In terms of diet, we need scientific methods, less oil and less salt, to ensure good sleep quality, to try dangerous equipment, and to have companions.

Increase the intensity of training to adapt it to its own ability.

People often go into the misunderstanding of muscle gain, thinking that as long as they are heavy, muscles can grow longer. Actually, it's not. If it is too heavy, it will cause premature muscle fatigue, affect the smooth progress of exercise, and is not conducive to muscle growth. Therefore, to improve the training intensity, we must follow the principle of step by step, and don't eat a fat man in one bite.

Fourth, we should start with the basic movements.

Many novices are envious of the movements of old hands, so they imitate the movements like cats and tigers, which can neither guarantee the correctness of the movements nor reduce the sports effect. Therefore, it is most important to lay a good foundation to make progress.

What should beginners practice in the gym? 3 1, prepare fitness clothes.

Put on comfortable and loose clothes or fitness clothes, and then prepare a change of clothes, so that your body stinks after fitness training, you can take a bath and put on clean clothes, and your body will feel particularly comfortable.

Step 2 prepare a pair of headphones

When you exercise in the gym, you can also prepare a pair of headphones, which is convenient for you to listen to music during training, which can distract your fatigue and make you persist unconsciously.

3. Prepare a pot of water.

In the process of fitness, the body will sweat, resulting in water shortage. 300ml of water should be added before fitness, and water should be added in time during fitness to avoid dehydration.

4, clear the specific fitness process, to avoid blind exercise.

You must be clear about the scientific fitness process before fitness, and you can't practice blindly. Scientific fitness process can make your exercise clearer and improve your fitness efficiency.

Warm up before fitness, exercise joints and promote blood circulation. When exercising, you should arrange strength training first, and then do aerobic exercise. Don't miss the training in the equipment area. We should learn the training methods of various instruments. This is an important way to shape muscle contours and graceful curves. People who lose weight or gain muscle need to do more weight training.

Pay attention not to play with mobile phones during fitness, concentrate on exercise, and grasp the rest time between groups during strength training to avoid congestion reduction and affect the fitness effect.

5. Rest for half an hour before taking a bath.

Don't take a shower immediately after fitness. At this time, the pores expand, and bathing is easy for bacteria to invade, but the immunity will decline. After fitness, you sweat profusely and your body temperature rises, so it is not appropriate to blow air conditioning directly.

I suggest you do a set of stretching exercises to relax your muscles and wait until your body temperature returns to normal before taking a bath to avoid catching a cold and getting sick.

6. Beware of some taboos before and after fitness.

Don't eat too much before fitness, and don't exercise on an empty stomach, which will affect the exertion of fitness. Eating too much supports the body's oxygen supply to the stomach, which is easy to cause stomach upset during exercise, and fasting exercise is easy to cause hypoglycemia, which will reduce the expressive force.

Don't eat and drink after fitness, keep a healthy diet and improve fitness efficiency. People who gain muscle can add meals half an hour after training to provide energy support for muscle growth. People who lose fat should keep their mouths shut and avoid taking too many calories.