Warm-up is an essential part of fitness, and it must not be ignored when reducing fat, because warm-up can make the body enter a state of exercise and greatly reduce the probability of injury. If you are injured in sports, it will not only affect the progress, but also cause irreversible damage to your body.

Fitness links are very simple, such as jogging and elliptical machine, which usually lasts about 3-5 minutes, and then you can stretch properly to reduce muscle adhesion.

Step 2: Strength training

The most important thing for beginners to go to the gym is to have a physical examination and be familiar with the equipment. To master which instruments and movements to exercise which parts and how much weight to use.

Generally, the weight is 8- 12 times, which is just used up (girls can set it at 12- 15 times). For friends who are not familiar with mastering the movements, you can master the movements with a lower weight, which can be an empty barbell or the lightest weight.

Strength training is divided into upper and lower limbs, and the movements should be multi-joint compound movements, which can give the body more and more effective stimulation. The following are the detailed training contents:

Upper limb training:

Upper limb training should train all the main muscle groups of upper limbs, including chest muscles, shoulders, back, waist and abdomen. The fat-reducing arm does not need to be trained separately, because it is practiced in the training of chest, shoulders and back. Early upper limb training can follow the following steps:

Step 1, pectoral muscle: barbell bench press 3 groups? Dumbbell bird group 2.

Step 2, Shoulder: 3 sets of equipment or dumbbell push shoulder? Dumbbell side lift 2 groups.

Step three, step back: pull down three sets of instruments? Dumbbell single arm rowing 2 groups.

The fourth step, waist and abdomen: two groups of abdomen? Roman chair, stand up. Group 2.

Chest, shoulders and back 8- 12 times, abdominal muscles 12- 15 times, and rest between groups for 30-60 seconds.

Lower limb training:

Lower limb training is mainly the training of thighs, buttocks and calves. Early lower limb training can be performed according to the following steps:

Barbell squats 4-5 groups? Straight leg hard pull group 2? Leg flexion and extension 2 groups? Leg bending 2 groups? Dumbbell lunge 2? Lift the heel assembly 3.

Each group was given 8- 12 times, and the rest between groups was 30-60 seconds.

The intensity of strength training is not a benchmark, because everyone's physical foundation is different, but it is a good reference for many good friends. Specific operations can be adjusted appropriately, such as action selection and training sequence.