Gym training sequence
Warm-up from 1 5 to 15 minutes. Let the body adapt to the state of exercise, the purpose is to stretch joints and bones, and more importantly, let the heart rate slowly increase and protect the heart.
2. Aerobic exercise. Treadmill, elliptical machine, 45 minutes to 1 half an hour. Lung capacity training is the comprehensive quality of physical exercise.
3. Go to the strength area to practice special equipment for chest muscles. Be careful not to practice with dumbbells or barbells if you haven't practiced.
The equipment that specializes in practicing chest muscles is an instrument with a fixed trajectory. Targeted muscle training. And the instrument will protect the design from injury. Dumbbell is a multi-track training equipment, which can train your muscles in many ways. If you practice by yourself without teaching you how to use it correctly, it is easy to get hurt, and the muscles you practice will only be block muscle training, just as many novice trainers often complain that the indiscriminate use of dumbbells will make muscle development uncoordinated.
Find the coach and ask about the number of groups, breathing methods and training time.
4. Pull your exercise muscles. This is something that many people ignore.
To be more specific, such as aerobic training, we often use the treadmill in the gym. If you like others, you can ask the fitness instructor about other ways to use them in the gym.
Treadmill fitness warm-up exercise
Warm-up activities should also be done before going on the treadmill, otherwise it will easily cause muscle strain of thighs and calves. Leg press, squat, stretching muscles, flexion and extension joints can all increase the temperature of muscles and make them softer. When the running time is controlled at 1 hour, the supply of energy substances in the body is from sugar to fat, and then to protein. Jogging for more than half an hour will consume fat, and jogging for more than 1 hour will consume protein. Therefore, the running time should be controlled at 30-60 minutes.
Most women usually choose aerobic fitness equipment for exercise, and some people are mostly men. They have their own needs for muscle exercise. Muscle exercise is accomplished by strength-based fitness equipment. In fact, no matter how you gain muscle and lose fat, you need strength training.
It is correct to choose equipment to exercise the parts you want to exercise in the gym. Don't exercise blindly, or it will backfire.
First, free training equipment:
Including dumbbells, barbells and weight lifting boards, there are various weight models, and instruments with different weights can be selected at different times according to needs. It provides the greatest freedom for all kinds of training, and can train muscles in all parts without limit. It has a high degree of freedom in training. There must be professional on-site guidance, choose the right weight and exercise properly, so as not to cause injury and affect the training effect. Pay attention to safety when changing weight. Its biggest advantage is that limited equipment can change different training movements.
For example, a machine with 12 function can only provide 12 kinds of training, a bench, several dumbbells and barbells, plus some weight plates, and all muscles can be trained.
Second, optional mechanical equipment:
Refers to different choices in function. Divided into three categories:
1. Single-station trainer refers to a strength training machine that can provide training for a muscle or muscle group;
2. Dual-recognition station trainer means that a certain strength training machine can provide training for two muscles or muscle groups;
3. Multi-station trainer means that a certain strength training machine can provide training for multiple muscles or muscle groups. Equipment design has training posture, which can be changed at the same time to create a more free feeling. It usually has a maximum intensity adjustment button, which can choose the intensity according to the actual situation to achieve the ideal training effect. Generally, the equipment has safety protection function, and the equipment is safe and reliable, but it is generally designed according to the general drawing, which is not suitable for obese people. Aerobic training is the first choice for people who are seriously out of shape.
Dynamic stretching before exercise and static stretching after exercise.
There is a stretching sequence. We generally recommend the order of large muscle group first, then small muscle group, first core, then both ends.
Gymnasium stretching: Foam shaft is a common method to help you relax your whole body muscles.
Fitness to create a perfect self, go to fitness, pay attention to powerful fitness equipment, and immediately start the forging journey.