How to exercise in the gym?
Fitness crowd classification
We can divide people who go to the gym into two categories: the first category is to gain weight and the second category is to lose weight. The fitness goals of these two groups of people are different, so the training methods are different.
Exercise methods for people who gain muscle and weight in gym.
1, preheating
Warm up with aerobic fitness equipment for 5 to 10 minutes, such as jogging on a treadmill 10 minutes, or riding a powered bicycle 10 minutes.
2. Strength exercises
Use fixed strength fitness equipment or free strength equipment to train 2 to 3 muscles of the body for 45 minutes.
For example, the practice parts arranged on the same day are chest, arms and abdominal muscles, so the following contents can be arranged:
Chest: barbell chest push, sitting posture apparatus chest push, dumbbell bird.
Arms: barbell bending, dumbbell bending
Abdominal muscles: sit on your back and lift your legs on your back.
Arrange 2-3 exercises for each muscle, with 3-4 groups for each exercise, 8- 12 for each group. Gain weight and exercise.
Step 3 relax
You can choose to do aerobic exercise with aerobic fitness equipment for 5 to 10 minutes, or stretch muscles in all parts of your body.
Exercise method of slimming people in gym
1, preheating
Warm up with aerobic fitness equipment for 5 to 10 minutes, such as jogging on a treadmill 10 minutes, or riding a powered bicycle 10 minutes.
2. Strength exercises
Use fixed strength fitness equipment or free strength equipment to do strength training for 2 ~ 3 muscles or the whole body for about 30 minutes.
For example, the exercise part arranged on the same day is the muscles of the whole body, so the following contents can be arranged:
Exercise 1: Stand up.
Exercise 2: Walk with an arrow.
Exercise 3: Push-ups
Exercise 4: Sit-ups.
Do 1 min for each movement, or do 10, 20, 30 exercises according to your own sports ability. Finish a set of rest 1 to 2 minutes, and then do the same exercise, 2 to 3 groups for each action.
3. Aerobic exercise
After aerobic exercise for at least 30 minutes, you can also choose jogging, brisk walking and cycling. The last aerobic exercise is very important for fitness friends who are slimming down. The longer the aerobic exercise lasts, the better the weight loss effect will be.
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