There are a lot of equipment in the gym, so it is recommended to exercise comprehensively, but first of all, you should choose the equipment standard that suits you, practice a little, and gradually increase the training volume.
Recommend some exercise methods and projects:
One: Give yourself some challenges every time you exercise. If the goal of exercise is to gain muscle, then every exercise should not make you feel relaxed. In fact, lifting weights for 30 minutes to 1 hour, lifting and recommending should make you feel extremely tired and uncomfortable. If not, it can only prove that you are not putting enough pressure on your muscles. Challenge yourself to reach the limit every time you exercise, so that after a period of time, you can achieve the best results.
Two: add more weight after a while. Once your body is used to a certain weight, you need to add more weight to challenge yourself again. After a period of exercise, when everything becomes simple, or you can successfully complete several groups of training without making mistakes, you need to add more weight. You can choose to gain an extra 5 pounds, or add 5 rounds of training to challenge yourself and exercise your muscles.
Three: Don't spend too much time on aerobic training. Aerobic training, such as running, swimming or cycling, helps to enhance endurance and keep heart and lung healthy. However, if your goal is to gain muscle, then they can't help you very well. Weight training needs to consume a lot of energy. If you spend all your energy on long-distance running or cycling, you won't have enough strength to lift weights. Control aerobic training to 1-2 times a week to save energy and spend energy on muscle training.
Four: Exercise each muscle group. Some people just want to make their upper arms strong, but they don't care about their lower abdomen. Some people only care about their legs or hips, but don't care about their legs. However, it is much better to exercise all muscle groups in a balanced way than to concentrate on some muscle groups. Having a strong core muscle group helps the arm lift more weight, and a strong arm also helps the leg shape. Muscle groups in all parts of the body work together and should be given equal attention and training.
Five: Make sure you have enough rest after each training. If you want to become strong quickly, you may have to exercise every day. However, the body needs enough rest to rebuild the muscle tissue destroyed during exercise. If you exercise every day, you can't give your muscles enough opportunities to grow stronger. Plan to train 3-4 times a week, and remember to train different muscle groups in turn.