1. Clear fitness goals
Setting an expected value plays an inestimable role in the implementation of the whole fitness plan. Challenges and evaluability can help you stick to your plan, and the expected good results will always motivate you not to give up easily. Make a plan and keep it in mind when you exercise, and you will be more motivated.
2. Master the correct fitness movements
Fitness movements are generally divided into five action modes: pushing, pulling, squatting, unilateral action and rotating action. All human movements are completed by the combination of these five basic movements. For ordinary bodybuilders, no matter what kind of fitness equipment, content and movements they choose, the most important thing is to master the correct fitness movements. Pay attention to the instructions on the equipment, or consult a professional fitness instructor.
3. Use the equipment according to your ability.
For fitness enthusiasts who use fitness equipment for the first time. Adjust the resistance of the equipment to the lowest state to avoid falling behind others during the fitness process. The premise of using musical instruments must be to master the correct movements, and then gradually adjust them according to their own abilities. As for the specific amount of training, it is also measured according to whether you can complete the correct movements. If you can't complete the correct movements, you should stop training.
Step by step strength training
In strength training, the first stage is self-weight training, such as push-ups, knee push-ups, self-weight squats, etc. The second stage is the training of fixed instruments. The movement track of the fixed instrument is fixed, with low risk and certain protective facilities. The third stage is free weight training, such as barbells and bench press equipment.
5. Pay attention to diet and rest
Fitness is not only a simple consumption process, but also a replenishment process. Zhu Jian 'an suggested that for the general fitness crowd with the goal of strengthening the body, it can be supplemented by a daily balanced diet, and don't rely too much on muscle tonic products such as protein powder. Choose nutritional supplements according to your own needs. It is suggested to refer to the dietary pagoda introduced by China Nutrition Association.
Extended data:
Matters needing attention in physical exercise
1. Self-feeling
Under normal circumstances, you should be full of energy, energetic and interested in sports before each exercise, and you can quickly eliminate fatigue after exercise. If you feel poor physical strength before exercise, lack of energy, lack of exercise desire, fatigue, sweating, dizziness and other feelings during exercise, and you can't recover after exercise for a long time, you should adjust the exercise load in time.
2. appetite
People who exercise regularly have a good appetite. Sometimes, due to excessive exercise load or sweating, excessive water and salt loss will reduce appetite. It's best to eat about half an hour after exercise, so that your body can return to a quiet state and your appetite will be good.
sleep
People who exercise regularly will fall asleep quickly, sleep soundly, rarely dream, and wake up refreshed. If there is insomnia, repeated waking up, dreaminess, and poor spirits after getting up, if there is no other reason, it is necessary to check whether the exercise mode and exercise load are appropriate.
References:
People's Network-Open Gym, Correct Fitness Mode