Beginners go to the gym and say that health is the capital of revolution. Only a healthy body can guarantee normal work and study, so physical health is very important to us, and of course mental health is the same. Let's share beginners going to the gym.

Beginners going to the gym 1 Precautions for novices going to the gym:

1, warm up first, and then get on the treadmill:

Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press or do several squats first.

Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.

2. Measure the balance before practicing large musical instruments:

According to statistics from institutions in the United States, people who enter the gym for the first time will encounter sports injuries more or less within 45 days. Ruben, the American bodybuilding champion, reminded everyone that because large-scale equipment requires high flexibility and balance of the body, it is necessary to exercise balance, stability and flexibility for at least one month before practicing.

If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.

3. Strength exercises start with dumbbells:

Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. However, strength training equipment such as chest pusher and barbell are not very suitable for beginners to practice.

Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.

4, 40 minutes is the best exercise time:

Many people will stay in the gym for a few hours and reconnect all the equipment, but they still feel dissatisfied, which is easy to make people tired and lead to muscle aches. If they are not careful, they will cause sports injuries.

40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.

Exercise sequence in beginners' gym

Principle 1: High energy consumption first, then low energy consumption.

The first point of the correct order of fitness exercise is "high energy consumption first, then low energy consumption", which means putting high energy consumption exercise in front of low energy consumption exercise first.

For example, some exercises to train large muscle groups, such as chest muscles, back muscles and leg muscles, should be started after the warm-up exercise is completed. Because the training of large muscle groups will consume a lot of energy, and at the same time, there will be more cooperative muscles to participate in the training, so you need more physical strength when doing this kind of training, so that you can make your movements more standard and training more in place.

In addition, some low-energy training, such as the training of small muscle groups such as triceps and abdominal muscles, will be completed after the training of large muscle groups, because the energy required for training small muscle groups is lower than that for training large muscle groups, which is very important for some people who train two parts in one day. If the training of small muscle groups is completed first and then the training of large muscle groups is completed under the condition of insufficient physical strength, the training effect of large muscle groups may be greatly reduced.

Principle 2: Big muscle group first, then small muscle group.

The second principle is to practice big muscles first, and then practice small muscles.

Don't mix them casually in the process of fitness. You can get good results by practicing every movement once. The training action of large muscle group will drive the training of a certain other muscle group. The training action of large muscle group will drive the training of a certain other muscle group. For example, when you flatten, you will use the triceps.

If the small muscle group is trained first, and the strength of the small muscle group is insufficient, and then the large muscle group is trained, then the auxiliary muscle can not fully participate in the training, and the training effect of the large muscle group will become worse.

Principle 3: weak parts first, then strong parts.

The third principle to be observed is to practice the weak parts first and then the strong ones.

First of all, we need to find out what is the purpose of our fitness. Is it necessary to practice a part beyond ordinary people? Or should we develop in an all-round and coordinated way? I believe that the purpose of most people is the latter. Therefore, we should understand that there is a short board effect in the process of fitness, and a weak point may affect your long-term training effect.

Beginners going to the gym 2 Common misunderstandings of novices entering the gym

Myth 1: If you don't practice casually, you will become a strong man.

Many novices just don't want to practice very hard, thinking that a short period of practice can make them bigger, which is even more impossible than Tom Cruise's impossible to become a macho man in just three months. It is basically impossible to change from a novice to a madman in three months with black magic. However, during this period, you can learn more about the basic knowledge of fitness, make correct efforts, and there will be more benefits in the future fitness days.

Myth 2: training is not focused, just punching in.

Going to the gym is really a kind of fitness training. Of course, if you practice well and have a good figure, you can take photos and punch in, but you don't have to put all kinds of photos at once. Several friends are chatting there with a bunch of equipment. Then when others want to practice, they say that they still have several groups.

Myth 3: Don't warm up before practice, and don't stretch after practice.

If you don't fully warm up before training, get your muscles moving first, and then start bombing all kinds of equipment, which is actually very easy to get hurt. Because blood circulation can play a protective role, in the same way, you should stretch, massage and relax after training.

Myth 4: Fight for weight with others.

Beginners often see how heavy others are doing and add weight to themselves. Many times, other people's weight is not suitable at all, even if you haven't practiced for a long time, you should add a little. You can't gain a lot of weight at once, and you are very vulnerable.

What do beginners need to prepare for going to the gym?

1. What suitable sports shoes should I prepare for going to the gym?

To go to the gym, you must first choose a pair of comfortable sports shoes. If you want to run, you should choose running shoes with good shock absorption performance, which can reduce the impact damage to knees, ankles and other parts during running. If you only wear it indoors, choose a pair of shoes with soft soles and good anti-slip performance. For girls, yoga and various dance classes in the gym are also very popular choices. You don't need shoes for yoga. You can choose modern shoes for dancing. There are special weightlifting shoes for strength training, and novices can start wearing canvas shoes.

2. What kind of cups do I need to prepare to go to the gym?

It's important to bring a water cup. When you exercise, you sweat. Be sure to replenish water when sweating, so be sure to bring enough water to the gym. Because the water you need to replenish before and after exercise is much higher than you expected. So you need to bring a sports cup, which has a metering type, which is more suitable for calculating how much water you drink and whether you need to replenish water.

3. What kind of weight belt should I prepare to go to the gym?

Heavy-weight strength training, such as weight-bearing squat, hard pull, bench press, rowing, etc., is unprotected, and once it is wrong or injured, the consequences are very serious. For advanced trainers, wearing a weight-bearing belt in weight-bearing training can not only protect the lumbar spine, but also promote the development of core strength.

The research shows that after wearing the weight belt, the exerciser's abdominal muscle activity increased by 10%, while the erector spinae activity increased by 23% during squatting! An advanced trainer who impacts heavy weights must have a load-bearing belt.

4. What knee pads do I need to prepare to go to the gym?

Wearing elastic knee pads can give your knee joint some support and help you squat more heavily. Just remember not to tie it too tightly. It will be better to choose thick and long knee pads when choosing. You'd better wear knee pads to exercise your injured knee.

What should I pay attention to when going to the gym?

1, warm-up before training, warm-up after training and warm-up before stretching training are important guarantees to get the best training effect, but they are often ignored. Aerobic exercise should be carried out for 5- 10 minutes before training, in order to improve heart rate and body temperature and prepare for the upcoming hard training.

After the warm-up, 1 group 10-20 light weight exercises will be conducted for the target parts on the training day. Proper stretching is necessary when muscles are tired after training. The flexibility of the body will be improved after training, which is conducive to stretching. Don't forget to train for the final relaxation exercise, usually a few minutes of low-intensity aerobic exercise.

2, normal breathing Normal breathing can effectively prevent high blood pressure. The basic principle is to inhale when lowering the weight, hold your breath when lifting, and exhale when lifting.

3. The relationship between muscle size and the amount of exercise. How much exercise a muscle should use is closely related to the size of the muscle itself. Chest, back, legs and other large muscle groups, exercise is relatively large. Small muscle groups such as arms and shoulders should choose less exercise.

The benefits of going to the gym

1, the most important thing in exercise is to reduce fat, keep your body tight and increase your muscle strength. Only by insisting on proper strength exercise can you keep your body tight. As long as it is appropriate, you will not lose your shape because of muscle tension.

2. Exercise can increase muscles and also achieve the effect of losing weight. Proper exercise can increase the burning of fat, at the same time, it can also enhance metabolism and maintain the vitality of the body.

Exercise in the gym can not only increase people's vitality, but also enhance people's physique and spirit, so people can stay energetic.

Exercising in the gym can also strengthen people's communication skills. People who go to the gym to exercise are like-minded people, so there are more topics to become good friends and make their lives more colorful.

Generally speaking, going to the gym to exercise is an important means to keep a person healthy now. The gym has professional coaches and equipment to better achieve the effect of exercise, but going to the gym to exercise should follow a certain exercise order. The correct order of going to the gym for exercise is the basis of ensuring the exercise effect and protecting yourself from injury during exercise.