Introduction to Xiaobai Fitness is a must-see.

1. What suits you is the best.

Long-term persistence. Fitness is the most suitable for you, and fitness is also a brain-strengthening process.

2. Don't run the training area at first.

Train 15-20 minutes every day. Just stimulate the body, don't be too tired. Newcomers don't want to run training at first, because they need a lot of external conditions (rain, too cold and too hot), and the stimulation to their bodies is not strong enough.

3. Daily15-20mm

Free-hand training is ok, every day 15-20min.

Set target area

Make a little progress every day and have a sense of accomplishment. You can set a goal.

Step 4 stay focused

Turn off external interference, concentrate enough and feel the body.

5. Upper body training area

Upper body training: simulating breaststroke (back), belly rolling, kneeling push-ups (chest) and flat support (core).

6. Lower body motor area

Lower body exercise: semi-squat, squat (hip and leg, pursuit of action quality, not quantity).

7. Cardiopulmonary function exercise area

Stand up for cardio-pulmonary exercises, jump in and out, and lift your legs in place.

8. Sports arrangement area

You can choose 3-4 actions, each action is done in 3 groups, and one group is done 7-8 times. There should be a 30-second interval between actions.

9. Make a summary area after practice.

Fitness should be combined with your own actual situation, and don't pursue the same fitness plan as others. Make a summary after you finish and see if you need to adjust your fitness plan.

10. Pay attention to the amount of exercise m.

Choose moderate exercise at first, increase strength over time, and pay attention to the quality of action rather than speed. It's not that the more you practice, the better.

1 1.5 minute warm-up area

Warm up for 5 minutes and do one or more of the following exercises: lunge, dumbbell straight leg hard pull and side resistance take away, foam shaft rolling, or some dynamic stretching, rectus femoris stretching and leg swing.

12. Free training area can be added.

For a fixed training plan, abdominal muscle training or shoulder training can be added. Remember not to exceed 65,438+00 minutes, which is not conducive to physical recovery and will affect the effect. For the parts to be practiced, it is best to train by self-weight or single joint.

13. Do you need to train every day?

It is best to exercise every day, especially for sedentary people. It is best to train 2-4 times a week, and it is best to train every day. At other times, you can walk and ride a bike.

14. How to arrange the rest between groups?

How to arrange the rest between groups? Light load, two-headed bending, three-headed stretching, side lift is generally 1 minute, medium load, such as rowing and push-ups, is generally 2 minutes, and heavy load, such as squat, hard pull, bench press, pull-ups and hip push, is generally 2-3 minutes.

15. It is very important to practice rhythm.

Weightlifting practice without rhythm will not have good training effect. You can choose 4/ 1/2/0 to descend for 4s, stop at the bottom 1s to rise for 2s, and repeat the practice rhythm twice without interruption! This is very important, choose your favorite rhythm.

16. How do novices train arm muscles M

Beginners are advised to follow experienced coaches first, or to respect themselves first and then step by step.

17. Is it completely in accordance with the fixed number and times of groups?

Not exactly according to the fixed number and the number of groups.

18. Large base/fat reduction period area

Big base/fat reduction period: aerobic is enough, 4-5 times a week, and anaerobic is arranged according to the time intensity.

19. Small radix/forming cycle m

Small foundation/shaping period: aerobic can be adjusted according to time, mainly anaerobic, 4-5 times a week.

Guide to the use of fitness equipment

Aerobic exercise equipment:

Treadmill, spinning bike and ellipse can effectively warm up and reduce fat to achieve the effect of body shaping, and are common aerobic exercise equipment in gymnasiums.

Treadmill: Sisters with large bases can climb mountains with treadmills. The slope is selected as 15. You can experience different running environments on the treadmill, such as flat running, quilt running, hill running, lane changing running and so on.

Spinning bike: Spinning bike has high safety. Cycling consumes more oxygen, which effectively helps the body burn calories: the pressure at the ankle is less than that on the treadmill.

Elliptical machine: Elliptical machine can exercise the coordination of upper and lower limbs, and combine walking, climbing stairs, driving for nothing and skiing. Novices choose 1-2 to warm up 10 minutes on the elliptical machine, and it takes 20 minutes to make a base if they want to lose weight.

Rowing machine: Rowing machine can be used as a warm-up before exercise. Pay attention to adjust the resistance to avoid injury. Rowing machines can be used to exercise hands, feet and body.

No power zone equipment:

Dumbbell non-strength zone instruments:

Dumbbell: Dumbbell can be used for muscle strength training and muscle compound movement training. It is an auxiliary equipment for weightlifting and fitness exercises, smaller than barbell.

Kettle bell: Kettle bell is used to exercise core strength. And the coordination of the body, you can do various exercises such as pushing, lifting, lifting and squatting.

Fitness ball: Fitness ball is generally used to replace dumbbells or barbells, or for throwing training, mainly to exercise core strength and physical coordination.

Free Squat: It can strengthen the stability and balance of many muscles.

Upper body training equipment area

Shoulder trainer: It can improve shoulder width.

High position pull-down: It can exercise the whole back muscles.

Sitting rowing machine: improve the chest and back, make the back thicker and thinner.

Sitting chest pusher: It can exercise abdominal triceps, pectoralis major and deltoid toes.

Butterfly chest clip: mainly used to exercise the depth of pectoralis major sulcus and make pectoralis major look fuller.

Shoulder trainer: It can improve shoulder width.

High position pull-down: It can exercise the whole back muscles.

Hip and leg training equipment area

Inverted pedal machine (leg lift machine): while exercising quadriceps, train hips and legs.

Leg flexion and extension/leg flexion trainer: it can train quadriceps femoris and quadriceps femoris. Tendon muscle

Sitting Leg Abduction/Leg adductor: It can train gluteus minimus of gluteus medius and inner thigh.

A comprehensive Big Mac area

Smith machine: A Smith machine can exercise all muscles from bending, bench pressing to hard pulling, from thigh 2 to thigh 4 and calf. It is a very important safety device for beginners.

Gantry: Gantry is a kind of fitness equipment, which can exercise all parts of the body well, such as biceps brachii, triceps brachii and chest muscles.

! Note: In the process of using strength equipment, you should stabilize your body core, be familiar with the operation method and corresponding posture in advance, and try your best to be standard.

Matters needing attention in equipment use:

1, check before use

Be sure to carefully check the connection parts of each part of the fitness equipment before going to the computer every time to prevent personal injury caused by loose parts, and ensure that the connection parts are firmly in place.

Step by step

The process of anaerobic exercise should be light and gradual to reduce the impact on human joints and damage to the body.

3. Warm-up activities

It takes 5- 10 minutes for your body to fully move. It is best to feel a little sweaty. When muscles are more relaxed, they are easier to control and expand. Doing these exercises will reduce your chances of getting hurt.