The schedule of work and rest in the novice gym and fitness exercise have been paid attention to by everyone now. In our daily life, the topic of fitness is also concerned by everyone, and fitness is also a thing that needs to be adhered to. The following novice gym schedule.

Work and rest schedule of novice gym 1 1, the first point: height, weight, blood pressure, heart rate, body fat rate, work and rest time, when you are free and when you can't come. Make these tables and learn about your physical condition from all aspects.

2. The second point: your own goals. Different people have different goals to enter the gym. Some people want to strengthen heart and lung function. Some people want to have a good figure; Some people want to reduce fat and lose weight; Some people want to increase strength, toughness, endurance and explosiveness; There are even people who just want to take pictures, meet people who like fitness or recruit employees they want.

3, the third point: if you want to gain muscle, pay attention to the recovery period of muscle is two to three days, if you continue to exercise muscles to adapt, it will be shortened. But it must be remembered that when the muscles are not fully recovered, it is useless to continue to exercise muscles, and even the opposite may happen. Generally speaking, the fitness plan is written in weeks, and novices can follow the following plan as a reference.

Monday: chest, three heads, abdominal muscles.

Tuesday: rest.

Wednesday: Back, head and abdominal muscles.

Thursday: rest.

Friday: Legs, shoulders and abdominal muscles.

Saturday and Sunday: Choose one day, lightly exercise your shoulders, or do aerobic exercise, running and swimming.

Beginners exercise like this, because abdominal muscles are very hard muscles, and they can recover after a day's rest. Some people can take a week's rest because they are afraid of beginners' excessive exercise, and the time or times per week can be increased compared with the last breakthrough.

Fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, rhythmic gymnastics, and all kinds of self-resistance movements. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week. The fitness plan is not static, and it needs to change with the constant change of your physical fitness ... I hope the above suggestions will help you.

Gym novice plan 2 gym novice fitness plan.

Warm up for 5 ~ 10 minutes before each training. It is recommended to use a treadmill to exercise all joints in all parts to avoid injury.

First month

The first week and the second week:

On Monday, the training site: the middle of pectoral muscle and triceps brachii.

Horizontal push of barbell 2×20RM

Dumbbell bird 2×20

Stretcher clamp box 2×20

Butterfly brooch 2×20

Press the heavy hammer 2×20.

Dumbbell bending arm flexion and extension 2×20

Wednesday, training place: latissimus dorsi and biceps brachii.

Weight loss in sitting position is 2×20.

Rowing in a sitting position 2×20

Standing dumbbells bend over and row 2×20.

Standing barbell bending 2×20

Sitting dumbbell bending 2×20

Friday, training site: deltoid and abdominal muscles.

Press 2×20 for barbell sitting position.

Dumbbell lift before 2×20.

Dumbbell side lift 2×20

Dumbbells bend over and lift 2×20 horizontally.

Sit-ups 1×25

Goats stand up 1×25

Saturday, training place: legs.

Squat 2×20

Leg lift 2×20

Leg flexion and extension 2×20 when sitting.

Prone leg bending 2×20

Lift the heel 2×20.

The above actions are all "RM" weights, and the number of groups can be changed between 1 ~ 2 groups, depending on your actual situation. Suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, it will not hurt as much as it did when you first trained, but you will feel sore after each training, and the time is within two days after each training. Eat 1 ~ 2 eggs, 1 50 ~ 100 k bread and drink 100 ~ 200 ml milk or water 30 ~ 60min after training. Some actions that can't be done independently can be done with the help of peers. (dfbzjyq Studio) Reprinted to indicate the source of the article

After 3 ~ 4 weeks, train 2 ~ 3 groups, each group 12 ~ 16rm.

In the second month, the training intensity increased to 3 ~ 4 groups, each group was 8 ~ 12rm.

In the third month, increase individual movements, adjust the intensity appropriately, and adjust 8 ~ 12 RM and 6 ~ 10 RM relatively. Pyramid training can be used when necessary to stimulate muscles to a greater extent. This plan is suitable for beginners' training, and then a more comprehensive intermediate training plan is needed.

Gym novice schedule 3 gym training plan

1, do warm-up exercises first. Whether doing aerobic exercise or anaerobic exercise, you should warm up before exercise to warm up your body and avoid some unexpected situations such as strain during exercise. You can use running to keep fit, you can also use elliptical machine to keep fit, and of course you can also use some stretching exercises to warm up. The specific choice of warm-up exercise depends on personal preferences and needs.

2. Conduct strength training. Many fitness textbooks use treadmills or elliptical machines as soon as they arrive at the gym. If it's to lose fat, it's okay to do so, but if you want to have a muscular body, it's not appropriate to do so.

Long-term aerobic exercise will cause muscle loss, which is not conducive to muscle gain. Strength training is the best way to exercise muscles and shape the body, so on weekdays, strength training should be given priority to, supplemented by aerobic exercise.

If you are not familiar with fitness movements, or don't know how to use fitness equipment, find a tutorial first, slowly dig the movements more accurately, and then gradually increase the load. You can exercise one or two parts every day. Don't exercise one part for several days. Each muscle group should cross-exercise.

3. Do aerobic exercise. When doing strength training, people's physical strength is the most vigorous. After strength training, they will do aerobic exercise. Aerobic exercise can exercise people's physical fitness and make people's physical fitness better.

If you are obese, you can do aerobic exercise more often and for a longer time, which is beneficial to reducing fat. If you are thin, you should do aerobic exercise for a shorter time and less frequently. Aerobic exercise can choose your favorite way, step by step, first do low-intensity projects, and then do high-intensity projects.

4. Do stretching exercises. After aerobic exercise, you should do stretching exercise, which is the last set of fitness. Stretching can relieve muscle congestion, avoid lactic acid production and avoid muscle pain after exercise.

Every part should be stretched in place, especially the muscle groups that you exercise today, and you should focus on stretching. If you feel that stretching exercise can't achieve good results, you can use foam shaft to relax muscles at a deeper level and relieve muscle soreness and swelling.

5. rest. After stretching, the whole fitness process is over. However, what I want to say here is that it is good for your health not to take a bath immediately after fitness, but to take a bath after half an hour. And don't eat immediately after fitness. Take a rest before eating, no matter how hungry you are.