The first thing is to confirm your fitness goals.

Having a good figure is the dream of many people and the most straightforward fitness goal. However, different people have different ways to achieve this goal, because some people are overweight and want to lose fat; Others are thinner and need to gain muscle.

Fat-reducing type: combining strength training with aerobic exercise.

Muscle building type: strength training +HIIT high-intensity intermittent combination.

Therefore, whether it is to gain muscle, make weight bigger, or reduce fat and make weight lower, strength training is necessary. Of course, strength training includes unarmed strength training and various fitness equipment training in the gym. If you are thin, the goal is to gain muscle and weight, then aerobic exercise should be done less or for a short time, no more than 20 minutes at a time. As for the intensity of aerobic exercise, the heart rate should be about 60% of the maximum heart rate.

Whether your goal is to gain muscle or lose fat, in the first month of fitness (that is, the first four weeks), you should focus on adaptive exercise. On the one hand, gradually improve their cardiopulmonary function, on the other hand, master the essentials of action, so that muscles have an adaptation process. The solution we recommend is to do strength training and aerobic training separately (not on the same day). Many novices go to the gym just to lose a few pounds. This concept is wrong. You should cultivate the habit of exercise and form an orderly and planned fitness content.

Strength training adopts the method of whole body muscle training (as shown in the following table "Strength Training"), that is to say, all muscles in the whole body have been exercised on this day, and only moderate and low intensity can be used to avoid muscle soreness and affect the subsequent training. Cardiopulmonary training (here refers to aerobic exercise, see the table below), for people who lose fat, they can do aerobic exercise for 30-40 minutes, and for people who gain muscle and weight, they can do aerobic exercise for 20 minutes. Aerobic training can use treadmill jogging, elliptical jogging, rotating bicycle riding slowly with little resistance. For a beginner, it is more appropriate to do fitness exercises four times a week. Don't worry about how many pounds you will lose a month ago, because it takes a long time to exercise. You need to cultivate an interest and master a scientific exercise mode. This is called sharpening a knife and cutting wood by mistake!

Because the first month is not based on the effect, but on physical adaptation and motor mastery, it is suitable for everyone, and it is * * *. It should be pointed out that this program is not a fixed routine, and different coaches may have different training plans.

Monday strength training

Cardiopulmonary training on Tuesday

Wednesday (aerobic)

Rest on Thursday

Cardiopulmonary training on Friday

Rest on Saturday

Rest on Sunday

Strength training: it is mainly aimed at large muscle groups, but other small muscle groups are also considered, which may have covered the whole body muscles. Although strength training includes fixed equipment training and free weight training, we still recommend that novices focus on free weight. Free weight training is more balanced and controllable than fixed equipment. Although the novice is not strong enough, he can learn free weight training, feel the process of muscle exertion, and cultivate the proprioception of consistency of thinking and action. Fixation equipment can be used as a supplement to free weight: for example, when strength training is over, muscle control and joint stability decline, fixation equipment can be used; When you want to hit a heavy object without peer protection, you can use a fixed instrument.

The specific arrangement of strength training is as follows:

It's just a recommendation. There are other moves to practice.

Jog for 5 minutes before exercise.

1, chest barbell bench press (free weight): 3 groups, each group 10 times, rest between groups 1 minute.

2. Shoulder dumbbell press (free weight): 3 groups, each group 15 times, rest between groups 1 minute.

3. Pull-down of post-pulling equipment (fixed equipment): 3 groups, each group 15 times, rest between groups 1 minute.

4. Hip-leg barbell squat (using Smith squat standing and fixing equipment): 3 groups, each group 10 times, rest between groups 1 minute. (Using Smith Squat Bracket)

5, hip and leg barbell hard pull: 3 groups, each group 10 times, rest between groups 1 minute.

About barbell bench press: Because the standard barbell bar (Olympic bar) is 2.2 meters long and weighs 20 kilograms, many girls are afraid that they can't lift it, so they can choose a shorter and lighter straight bar of 1.2 meters or 1.5 meters. Or use par under the care of a coach. If there is really no optional bench press weight (even the minimum weight can't be pushed up), you can try kneeling push-ups.

About hard pulling: hard pulling is a complex action with high difficulty. How can it be suitable for beginners? Whether you are an expert who has practiced for several years or a novice, both of you can be said to be novices, and there is no difference between the old and the new. Hard pulling is not learned in three years' practice. Beginners should learn early! Novices have poor control and lack of muscles (such as back). If the weight is large, it is definitely not enough. You can practice with a light weight or an empty pole.

About the selected weight: select 50% of the weight of 1RM. For example, for barbell bench press 15 kg, only one can be lifted (called 1RM), so choose 15*50%=7.5 kg when training. If you don't know how much weight 1RM can lift (after all, you can't risk being hit under the barbell to measure the weight), try a smaller weight, which will make you exhausted when doing 15-20, and it is a more suitable weight. This weight is only used by beginners for adaptive training a month ago, and can be used by people who lose fat and gain muscle.

After exercise: stretch the whole body, especially the legs, for 5- 10 minutes.

The only disadvantage of beginners is that they are afraid of the environment and equipment and dare not set foot in the strength training area. However, this is wrong! We must take this step. Many female members, accompanied by coaches, can practice in the strength training area. When there is no coach, they are always ashamed to set foot!

After about a month, you need formal and orderly exercise, and you need to adjust your fitness plan.

Strength training and aerobic training should be arranged on the same day. Aerobic training should be arranged after strength training.

Strength training should be planned reasonably, and muscle training in different parts should be arranged every day: what action training should be taken to do when practicing pectoral muscle+triceps brachii today; Practice back+biceps tomorrow. What sets of training moves are you going to use? The target muscles stimulated by different movements are also different (the same is shoulder training, front cross lift and side cross lift, and the position of shoulder muscles is different. These are all knowledge points that you need to keep learning); Arrange 5 or 6 days of practice every week; Which part is weak and needs to be strengthened; These all need a good coach to guide and plan, or you can take the time to learn from others and make your own plans and arrangements.

Grasp the intensity of aerobic training: according to the effect of reducing fat or increasing muscle, aerobic training and high-intensity interval training should be adjusted; The weight of strength training should also be adjusted; According to the diet and physical condition, how long do you plan to practice today, how long can you keep the remaining calories, etc. A series of questions, everyone is different, and the action and time you choose will not be exactly the same. At this time, the plan needs to be targeted and must be different. You can't use the general training method like a novice for one month.

Ok, that's enough about how beginners adapt to the first month of practice.

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