We will take you step by step into the door of scientific training in three parts.
Part one? What should we get from fitness?
When it comes to fitness, do you think of these pictures?
Or it is like this. . .
Or it is like this. . .
When ordinary people hear about fitness, the first image they think of may be a beautiful girl, or a macho man naked or wearing tight underwear. They put on various shapes in the spotlight, showed their angular muscles, and gave them lovely names, such as shark tattoos, Christmas trees, vest lines, peach hips, etc., which surprised, admired and envied the viewers.
The major traditional gyms on the market do advertise in this way. They printed European, American or local bodybuilders on leaflets, which shocked your vision and stimulated your inner inferiority. Almost everyone will associate fitness with muscle building.
Such a market situation makes the public misunderstand fitness, but in fact fitness is a niche market. For the public, the goal of fitness is only joint health, fat reduction and shaping, rather than carving large muscles to participate in the competition. If you set unclear or even wrong goals from the beginning and train with competitive ideas, the result will be detours, ineffectiveness, abandonment and even injury.
Because the domestic fitness market does not have its own training system, most of the cognitive concepts and training methods about fitness come from the bodybuilding systems in Europe and America. Fitness equipment is built around this training method, and coaches who graduated from various fitness colleges also accept this training knowledge. As a result, newcomers enter the gym, get in touch with equipment and learn sports skills. Most of them are bodybuilding training methods that isolate muscles, which makes new fitness enthusiasts generally confused. They vaguely feel that this is not the training system they really need, but they have no better choice, and the result may be to give up fitness.
We divide the starting point of fitness into the following items:
1. People who are interested in bodybuilding system and want to develop bodybuilding/bodybuilding. (ethnic minorities)
Doctors let people who have been injured or just had surgery take part in rehabilitation training. (ethnic minorities)
3. The main goal is to reduce fat and shape, and the aesthetic is biased towards the streamlined figure of the orientals. (Volkswagen)
4. People who want to release stress through fitness, improve their health level and improve their overall physical fitness. (Volkswagen)
If your starting point is the third and fourth public needs, what kind of training system should you choose?
Part two? Why use the physical training system?
Four-color fitness adopts physical training system in training, which is unfamiliar to the general public and unheard of by many people. Let's unveil its mystery today. . .
Physical training has a history of more than 20 years in Europe and America, but it originated from the 2008 Olympic Games in China. Due to the importance attached to the 2008 Olympic Games, China national team began to pay attention to various international advanced training systems. In the process of communication with foreign sports teams, it is found that many national teams in Europe and America are equipped with a physical trainer position in each event, and the training and rehabilitation concept behind this position is worth learning. After the introduction of international professional physical fitness trainers for a period of time, although the sports performance did not improve significantly, I was pleasantly surprised to find that the injury rate of the participating seed players decreased significantly. From then on, the physical training system began to take root in China. Every national team and even provincial sports teams began to be equipped with physical trainers, and gradually explored a localized physical training system.
With the popularization of physical training in national sports teams, physical training has also been applied to young athletes to train and select excellent athletes. More coaches began to learn physical training, and advanced foreign coaches' physical training institutions got the opportunity to develop in China, such as National Physical Fitness Association Certification (NSCA).
With the accumulation of talents, commercial organizations that carry out physical exercise among the masses began to appear. Four-color fitness is one of the earliest institutions in China to commercialize the physical training system. We take the physical training pyramid as the guiding ideology, and the bottom of the pyramid is to restore joint health, learn six basic movements without the risk of sports injury, restore basic strength, and build five physical qualities of strength/endurance/flexibility/agility/speed on the basis of basic strength, and finally achieve the goal of reducing fat and shaping.
You may have a question here: "I'm just reducing fat and shaping." Not enough consumption? " Why do you need systematic training? "
First of all, a scientific training system will prolong your sports career and fundamentally improve your health; The reason why the training technology of competitive system is not introduced, but the physical training system famous for reducing injuries is adopted, because for most ordinary people, sports performance is not the first, and the improvement of joint health and the extension of sports career are always the first; Drink chicken soup to encourage you to run first.
Secondly, the scientific training system will develop comprehensive physical fitness in an all-round way, which is different from the bodybuilding competitive training system which focuses on muscle hypertrophy and stage presentation. The physical training system follows the objective development law of the human body and pays attention to the functionality and coordination of joints and muscles. On this basis, developing the basic strength that the human body can really use not only increases the strength level, but also comprehensively develops five physical qualities with strength as the core, including strength, endurance, speed, agility and flexibility, so that training can return to serving.
Finally, a scientific training system can make fat reduction and shaping more efficient. Different from the fat-reducing mode of aerobic training, aerobic fat-reducing requires a lot of training time and is easy to lose muscles; The fat-reducing strategy of the physical training system is to build a lean figure through free strength equipment and high-intensity interval training, with only 1 hour each time and 2-3 hours per week. The figure shaped by physical training looks lighter and more streamlined, which conforms to the aesthetic concept of Asians and achieves the effect of dressing thin and undressing fleshy.
map-matching
Part three? Introduction of four-color fitness course system
The four-color fitness course is a small class for private education, with the goal of reducing fat and shaping. Let's introduce the physical training pyramid system of four-color fitness. Our overall training idea first pays attention to the joint health of the public, then reduces the risk of injury in daily life by establishing correct action patterns, develops five physical qualities in an all-round way with strength as the core, and finally naturally realizes the goal of reducing fat and shaping.
The first level of the pyramid: joint function evaluation and core evaluation.
The first step for many newcomers to get in touch with fitness is physical examination. In the basic course of 4CF, physical examination is not some simple data of weight, body mass index and body fat rate, but some actions to test your core strength and the health of each joint.
Take running knees as an example. When many people talk about losing weight, they just eat less and exercise more. They exercise a lot, that is, they run first and then their knees come out. Is running knee caused by irregular running movements? In fact, it is more likely that your gluteal weakness leads to instability of the hip joint, compensation of the inner thigh muscles and squeezing of the meniscus of the knee. In this case, it is useless for you to learn running skills. The key is to restore the strength of gluteal muscles first.
Joint function evaluation and core evaluation are to evaluate your weakness and sports injury risk through a series of action tests, and make corresponding recovery plans.
The second level of the pyramid: basic movements and basic forces
Our bodies can make all kinds of complex movements, and their similarities far exceed their differences, so these complex movements can be disassembled into simple basic movements. We can classify it into six basic exercise modes, namely hip flexion, squat with two legs, squat with one leg, upper limb push, upper limb pull and rotation. These movements will run through all our training and become the basic elements of training.
Why are there these actions? How can learning these basic movements help our real life?
Take hip flexion as an example. In our daily life, we often bend over to pick up things, do housework and work. Long-term bending causes gravity to be borne by the waist, which causes lumbar strain and serious disc herniation over time.
Hip flexion is to change the posture of bending in daily life, from bending to hip flexion, and gravity will share the main weight along the normal lumbar curvature, thus reducing the risk of injury in daily life.
Take rotation as an example. Many people think that the rotation of the body is the rotation of the waist. In fact, the structure of the lumbar spine is only suitable for flexion and extension. Always rotating the lumbar spine will only hurt the waist. The rotation of the body mainly depends on the rotation of the thoracic vertebrae. When the thoracic spine is not flexible enough, compensating the rotation angle with the lumbar spine will increase the risk of lumbar injury, and compensating the rotation angle with the arm will cause tennis elbow, golf elbow and other injuries. Therefore, to do a good job of rotation, we must first strengthen the flexibility of the thoracic spine.
We will learn the above six basic movements through two basic courses.
The third level of the pyramid: five comprehensive physical abilities
How are the training courses of 4CF arranged? We only have one hour, but we must efficiently integrate five comprehensive physical fitness items: strength, flexibility, endurance, speed and agility. How did we do it?
We use the FEF principle to design each lesson.
Warm-up session: We will use 8- 10 minutes to activate the target muscle group with dynamic traction technology and use various sensitive games to improve training concentration.
Strength link: This is the most important training link in each class, which takes about 20 minutes. It is mainly to improve the basic strength of multi-joints and large muscle groups through free equipment, and develop comprehensive physical fitness on this basis.
Functional link: each class will have about 10 minutes for functional training, with the goal of improving the stability of deep muscle groups, strengthening joints, improving shoulder, neck and waist strain in daily life and improving sports performance.
Endurance: We use high-intensity interval training techniques. In the atmosphere of group cooperation or competition, we will go all out unconsciously, and we can consume a lot of energy in about 10 minutes to improve the level of cardiopulmonary endurance.
Stretching: At the end of each class, we will let students master various self-stretching skills to improve muscle flexibility and joint flexibility.
Course arrangement video
The fourth layer of the pyramid: reducing fat and shaping
4CF How to design a training plan? Through scientific arrangement, newcomers only need to choose 2-3 classes a week to keep continuous progress.
Monday? Lower limb squat? (To reduce fat, you need to go out of the vest line, not to roll your abdomen, but to squat down your lower limbs). Seven optional courses are available.
Tuesday? Upper limb pull (to improve posture and temperament, male gods and goddesses must choose upper limb pull), seven optional courses.
Wednesday? Cardiopulmonary core (abuse and burning, fear and love, not much to say, it's time to grab classes), and you can choose courses in seven periods.
Thursday? Lower limb stretching (shaping peach buttocks, improving waist and back, shaping good classes), seven optional courses.
Friday? Upper limb massage (a functional course for office workers to improve shoulder and neck discomfort) can be selected in seven stages.
Saturday and Sunday? Make up lessons in cycles? * * * 6-8 courses are optional. For the detailed schedule, please enter the word "schedule" in the official account of WeChat.
Lower limb squat course video upper limb lifting course video cardiopulmonary course video lower limb lifting course video upper limb pushing course video
Since 4CF provides services to its members in the form of small classes taught by private teachers, 1 students also start classes, with a maximum of 6 students, ensuring that each student can get personalized guidance; Because it is a small class model, you can accomplish your training goals unconsciously in a happy and explosive atmosphere through cooperation or competition with friends. Moreover, many innovations have been made in training arrangements, and the functionality and interest of training have been continuously combined to enhance the training experience of students. If you want to lose weight, welcome to 4-ColorFit. Let's experience the charm of physical training together.