Warm-up activities are very necessary, which will affect whether you will get injured in training; Strength training is earlier than aerobic exercise, which can consume sugar in the body in advance, and can quickly enter the state of burning fat when doing aerobic exercise.
The first preparation activity of the gym weight loss plan: exercise on aerobic fitness equipment such as treadmill/bicycle/elliptical machine for about 10 minutes, with slight sweat as the best. If you really can't keep up with your physical fitness, or your weight is high, the speed of the treadmill can be set between 6.50 and 7.00 (depending on your height, if you are short and heavy, you will slow down accordingly), which can prevent your knees from being crushed by your own weight. Then run 10 minutes, walk for 5 minutes, and then slowly lengthen the time with the increase of physical fitness.
The second step of the gym weight loss plan: resistance training, also known as resistance training, is a kind of resistance exercise, the main purpose of which is to exercise human muscles. Traditional resistance training includes push-ups, dumbbells and barbells. After each resistance training, you need to do some stretching exercises to relax your muscles. If you exercise too much and don't stretch your muscles properly, it is easy to cause muscle elasticity and tension. After resistance training, moderate stretching exercise will not reduce the elasticity of muscles, but will make them more elastic.
Gym weight loss program basic strength exercise
First of all, the chest
Bench press: mainly practice the thickness of pectoralis major and thoracic groove. Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.
Second, back
Boating with bent arms: mainly practicing latissimus dorsi. Action: Bend your knees slightly, hold dumbbells with both hands and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher. Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
Third, biceps brachii
Alternate lifting: mainly practice biceps brachii and separate biceps brachii. Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
The third step of the gym weight loss plan is aerobic exercise: exercise on aerobic fitness equipment such as treadmill/bicycle/elliptical machine for at least 30 minutes, and the exercise intensity is controlled at about 75% of its own intensity.
The most effective exercise in the gym weight loss plan is long-term continuous exercise (lasting more than half an hour at a time)? Aerobic exercise? , not? Strenuous exercise? . ? Aerobic exercise? Refers to the persistent exercise aimed at enhancing the absorption, transportation and utilization of oxygen by human body. During the whole exercise, the oxygen inhaled by the human body is roughly equal to what is needed.
Walking fast, jogging, cycling, swimming, playing table tennis, etc. In bodybuilding training, rhythmic gymnastics, treadmills, mountaineering machines, rowing machines, skiing machines and other equipment belong to aerobic exercise.