How to make a fitness plan in the gym? With the improvement of people's living standards, fitness has become a fashion. More and more people like to integrate fitness into their lives. There are many ways to do it. Let's learn how to make a fitness plan in the gym.
How to make a fitness plan 1 1 in the gym and a weekly fitness plan in the gym?
Monday: running+equipment exercise
This is the most routine way to lose weight in the gym. Running is to make fat burn and fundamentally achieve the goal of losing weight. Generally speaking, it is best to control the running time between 45 and 60 minutes. The equipment movement is aimed at a certain part of the body to lose weight, such as thin thighs.
Tuesday: Aerobic+Equipment Exercise
Aerobics also belongs to aerobic exercise, and its exercise intensity and fat burning effect are no less than running. If you think running is too boring, you can use aerobics instead. Aerobics generally refers to mass sports such as boxing, barbell and aerobics in the gym, which is suitable for practice at all ages.
Wednesday and Saturday: rest
The rest mentioned here does not mean that you can sleep at home and not exercise at all, but that you can do some less strenuous sports in parks and other places, such as brisk walking, race walking and other leisure and entertainment activities. You can also do some simple yoga exercises at home or in the gym to help relax your muscles, rest your body and prepare for the fitness plan in the next few days.
Thursday: Spinning bike
Spinning is one of the aerobic exercises that consume intense calories, and its main feature is active atmosphere. With dynamic music, people will get excited unconsciously in the process of fitness and increase the burning rate of fat. This is one of the most popular weight-loss exercises.
Friday: Hot Yoga+Jogging
Hot yoga is very popular with ladies, but it has some limitations and moderate exercise intensity. After a high-temperature yoga, maybe your exercise didn't achieve the effect of losing weight. At this time, it is best to do some jogging on the treadmill to speed up the body's fat burning.
Sunday: Go quickly.
Walking slowly cannot achieve the effect of losing weight. The fitness instructor suggested that walking fast on the treadmill is a very suitable way for girls to lose weight. Not only will it not cause too much burden on cardiopulmonary function, but it can also get soft lines. Exercise for 40 minutes, and the effect of fat decomposition will be better.
2. The choice of fitness coach
1, he will evaluate the health status and goals of personality according to your situation.
Before you start training, the coach will make some assessment and positioning of your situation in a subtle way. This may include your physical condition, your expected training goals, hopes, dreams, and even the figure of which star you want to be; After a long talk, judge your next training. This process is so important that only 30% of personal trainers can think of it at work.
He will make a balanced training plan.
Unless you have special requirements, your training should include three parts: cardiopulmonary function training, strength training and flexibility training. Some coaches like to make you do a lot of cardio training. In this way, you will lose a lot of weight in a short time, but without muscle support, you will rebound if you don't buy his class. In addition, many coaches will omit stretching and finishing exercises, which is a big taboo.
Pay close attention to your training.
On the one hand, a good coach will pay attention to your state and give guidance throughout the training process; On the other hand, you don't want the coach to chatter. At the same time, he should always pay attention to you-in other words, a good coach can look at you like a maid, but he will silently help you hold the weightlifting barbell when you need help.
4. Re-evaluate your training objectives and progress.
A good personal trainer will reevaluate you after training for a period of time. If you can stick to it, evaluate it every two to three months. A serious and responsible coach will evaluate your goals very frequently and keep your morale high.
5. Accept your suggestion
If you think there is something wrong with an exercise, your coach should find out the reason and explain it to you, and be sure to recommend another way to practice the same part. There is no exercise you have to do. Once you tell him that he feels depressed, overtraining or not challenging, he will change your training plan in time.
He should teach you how to train independently.
Interestingly, a good coach often loses his job when he teaches you how to take care of everything. After several months of tutoring, you can set your own weight, debug the machine, master the method, and modify the plan as needed. So a good coach will have the courage to give everything to his students, which is one of the reasons why they are so popular in health clubs.
7. He never speaks jargon
Some coaches will say: Patella swelling is an important factor limiting the increase of vital capacity. Don't run too fast if your knee hurts. If you don't understand what the coach said, change it quickly. Don't waste extra energy trying to figure out what this person really wants you to do.
A coach who speaks jargon is unreliable. However, occasionally in some chats, it is also a good supplement for you to bring some terms. A good coach should know how to adjust this ratio. He will teach you some knowledge, such as where the triceps muscle is, but it will not be too obscure to the degree of medical anatomy.
How does the gym make a fitness plan? Details of the gym training plan.
1, first determine the parts you want to exercise.
We mainly focus on strength training for both boys and girls. Before doing exercise, everyone should warm up for ten minutes before formal training. After the training, you should also remember to lift your body. Basically, everyone's body can be divided into six major muscles, namely shoulders, chest, back, arms, abdomen, buttocks and legs.
If you can make a detailed fitness plan, know where you want to exercise, and then carry out targeted training, then after a week of cyclic training, we can also exercise well, basically arranging two parts every day. This can exercise some muscles of the whole body in a week, which is when many novices just learn to make plans.
2. First confirm the endurance of your body.
Everyone should know that different people make different plans, because different people's physical endurance is limited, and everyone can adapt to different sports. Some people have no problem exercising for five hours a day, and some people exercise for two hours a day to the extreme, so this is the gap between people. Before you exercise, you should first know your physical fitness and what kind of exercise intensity you can bear. Don't try some exercise intensity that you can't bear, which will strain your muscles.
Step 3 take a proper rest
You should know that we should also add rest to our plan. If there is no rest, we will exercise slowly during the exercise. In fact, if I want to exercise my muscles, I will tear them constantly in the process. At this time, if there is no proper rest and the muscles can't recover, they will always be in a state of tearing. This situation is not conducive to fitness and muscle formation.
How does the gym make a fitness plan? What are the fitness plans for men's gyms?
Day 1: chest training sequence: 1. Bench press (load, four groups, 8- 12 times in each group, if you try your best to do it less than 8 times, it means that the load is too heavy and the description is too light, which needs to be adjusted, so I won't go into details later)-> 2。 One week: upward oblique push (load, four groups); Biweekly: parallel bars arm flexion and extension (can be aggravated, four groups)-> 3。 One week: Sleeping birds (four groups); Biweekly: chest clips (four groups).
The next day: back training plan: 1. One week: neck pull-ups (can be aggravated, four groups); Biweekly: pull-ups in front of the neck (can be aggravated, four groups)-> 2。 One week: rowing in a standing position (load, four groups); Biweekly: hard painting (heavy, four groups)-> 3。 One week: chest tension (four groups); Biweekly: Shrugging (four groups).
Day 3: Leg training plan: 1. Squat (more than twice overweight, four groups)-> 2。 Prone leg bending (not less than 1/2 weight, four groups)-> 3。 Stand up (group four).
Day 4: Triceps brachii training plan: 1. Narrow bench press (heavy, four groups)-> 2。 One week: standing and pressing elbows (four groups); Biweekly: supine arm flexion and extension (four groups)-> 3。 Prone arm flexion and extension (four groups).
Day 5: biceps brachii training plan: 1. Vertical arm bending (load, four groups)-> 2。 One week: one arm bending (four groups); Biweekly: single-arm bending (four groups)-> 3。 One week: paste (four groups); Biweekly: Pastor chairs with bent arms (four groups)
Day 6: Shoulder Training Plan: 1. Cervical pushing forward (four groups)-> 2。 Posterior cervical pushing and pressing (four groups)->; 3。 Standing birds (four groups)-> 4。 Tilting birds (four groups).
Day 7: fat reduction training plan: 1. Sit-ups (six groups)-> 2。 Supine leg lifts (six groups)-> 3。 Jogging (30 minutes without slowing down at medium speed) Monday to Saturday, and then spend 20 minutes jogging after training. The second scheme requires a lot of training, which requires the perseverance and endurance of friends.
If a man wants to go to the gym to lose weight, let him make these plans. The plan is to make yourself better able to lose weight, make yourself work hard and stick to it. Fitness and weight loss in the gym is disciplined, so I think it's not just me, but many people working together to make me more passionate.