Don't be obsessed with fitness.
People who exercise for the first time will feel very excited. In order to pursue the fitness effect quickly, they greatly improve the frequency and intensity of fitness. Don't you know that these have exceeded the physical load, leading to overtraining, and finally negative physical growth will affect normal life and work. Don't be obsessed with fitness, learn to make a systematic fitness plan and train in the right way. Novice suggestion 1 Practice three times a week and the next day.
2. Pay attention to breakfast and diet after training.
While training, you need to increase your nutrition. If you don't have enough to eat in the morning, you will feel hungry in the later stage of training. Breakfast in the morning should contain more carbohydrates and some protein. Egg white is a good choice, and low-fat yogurt, milk and cereal are also good choices. Eat within half an hour after training, because your body needs to replenish the consumed energy. Eat carbohydrates, protein, water and, of course, delicious snacks.
3. The combination of aerobic exercise and strength training can make the body function develop in a balanced way.
Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Only by combining aerobic exercise with strength training can we comprehensively improve our physical fitness.
4. Recovery is crucial.
As a beginner, don't do heavy exercise training more than four times a week. Usually, a muscle group should rest for at least 48 hours before the second training. On the same training day, the same muscle tissue should not be intensively trained for many times. If there is pain in the previous exercise, don't force it in the later training.
5. Coordinated development of all parts.
Remember that all muscle groups in the body are interrelated and promote each other. Don't neglect the development of other parts for the personal benefit of one part. Practice shows that in a fitness cycle, the exercise effect of the whole body muscles is the best. For example, chest exercises are actually shoulder muscles from another direction, which is of great help to the improvement of shoulder muscles, especially when the fitness effect is stagnant.
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2. What should I pay attention to when using dumbbells for fitness?
1, the action must be standard.
When exercising, irregular movements can easily cause joint injuries. This is because when practicing with dumbbells, the joint pressure is great, and the movement is slightly deviated, which will cause joint sprain and muscle fiber strain of small muscle groups. 2. Don't be overweight. Overweight dumbbells can easily strain your muscles, but they can't achieve the training effect.
Generally, girls practice dumbbells to lose weight and keep fit. Women choose dumbbells, unlike boys, they choose heavy ones that they can't afford.
Girls should be light and moderate, and the weight of dumbbells should be controlled at around 1 kg. 3. The number of exercises should be relatively fixed, 2-3 times higher than the fixed value.
4. Choose a well-ventilated environment and try to avoid practicing in an environment with turbid air, cold temperature or hot temperature. 5, before the start of the exercise, do a good job of warm-up, and be sure to relax after the exercise.
6. If the purpose of exercise is to gain muscle, you can choose dumbbells with 65%-85% load. For example, the load that can be lifted each time is 10 kg, so the weight should be 6.
5~8。 5 kg dumbbell for exercise.
If the purpose of exercise is to reduce fat, you can choose a slightly lighter dumbbell, such as about 3~5 kg. 7, slowly lift, then slowly put down, the muscles are deeper.
Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
1 Action usually takes 1~2 seconds. 8. Within 30~90 minutes after the training, the demand of protein reached its peak, and the effect of supplementing protein was the best.
But don't eat immediately after training, at least once every 20 minutes. 9. After a local muscle training, you need to rest for 48 to 72 hours before you can carry out the second training.
If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. However, abdominal muscles are an exception. Abdominal muscles are different from other muscle groups and must be trained frequently, at least four times a week, each time about 15 minutes.
Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all of which are exhausted. The time interval between each group should be very short and should not exceed 1 minute.
10, dumbbell fitness should make a detailed plan, don't practice blindly, and the longer you practice, the more often you practice, the better. If you lose about 60 minutes, you need to add aerobic exercise or do small weight many times. 1 1. If you are not used to breathing at first, you will learn after all. It is recommended to exhale when exerting strength and inhale when recovering.
Never hold your breath! 12, you also need to drink water during fitness, otherwise it is easy to lack water. Prepare a cup of warm water before exercise, and drink a sip of water (50ml) after each exercise-the principle of small amount and multiple times.
13. If there is not much abdominal fat, it is not recommended to exercise abdominal muscles every day, and it is better to exercise every other day. If the abdominal muscles are strong, it is recommended to exercise the abdominal muscles with weight. Too many times of exercise will reduce the effect.
3. Dumbbell exercises
Dumbbell exercise is a set of fitness methods completed with dumbbell equipment. It can achieve the goals of lean people gaining muscle, fat people reducing fat and shaping. Different fitness stages and fitness purposes, dumbbell exercise methods are different.
First, exercise methods
1, primary dumbbell exercise methods: gradual overload rule, multi-group exercise rule, confusing and unpredictable rule, isolated exercise rule.
2. Intermediate dumbbell exercise method: priority training rule, pyramid rule, segmentation exercise rule, large-scale congestion rule, super group rule, compound group rule, comprehensive exercise rule, circulation rule and static tension rule.
3. Advanced dumbbell exercise method: "deception" rule, triple rule, giant combination rule, early fatigue rule, rest stop rule and peak contraction rule.
Second, the basic exercise principles
1. Thin people are suitable for dumbbell exercises with heavy weight and few times. Generally, each group of movements is 8- 12RM, which has the best effect.
2. Fat people are suitable for reducing fat with small weight and repeated dumbbell exercises. Generally, the best effect is to move each group more than 50RM.
3. For the purpose of shaping, it is suitable for practicing with dumbbells of medium weight. Generally, the effect of each group of actions is 25-30RM.
RM:[ 1] rm stands for relative weight, and 8rm refers to the maximum weight that you can finish eight times in a row, or the maximum weight that you can finish eight times in a row. The premise is the code of conduct, don't use the topic to play.
Generally speaking, the maximum strength growth is exercised with the weight of 1-5rm, the weight of muscle gain is 6- 12rm, and the weight of fat loss is 15-20rm, and each group is exhausted. (But for freshmen, each group said 8- 12rm, 10 times).
4. How to practice dumbbells
It seems that your knowledge of dumbbell fitness is almost zero.
Be sure to know some dumbbell fitness knowledge and methods before fitness, so that fitness can get twice the result with half the effort. You download it from Baidu, which is the dumbbell fitness area.
Here, I write a framework for your reference, hoping to help you. To gain muscle and weight, each group should do 8- 12 exhaustive exercise.
In the initial stage of fitness, compound training actions are the main ones, and only several large muscle groups participate in compound training actions, mainly including dumbbell bench press, dumbbell squat, hard pull, dumbbell rowing and so on. Exercise intensity, each group does 8- 12 exhaustive exercise.
Exercise 3 times a week, once every other day, 3 movements each time, 3-4 groups for each movement. Pay attention to rest and nutrition after fitness.
Dumbbell fitness knowledge needs to be explored in continuous study and practice, and the most important thing in fitness is persistence. At first, I was mainly familiar with the correct dumbbell movements to make the body transition to fitness.
Mid-term, exercise 5 days a week, and exercise a part every day. Leg-chest-back-shoulder-arm and aerobic exercise.
Each part has 3-4 movements, and each movement has 4 groups of intensity of 8- 12RM. You can do some isolated exercises in the future to strengthen the weak parts.
5. What common sense do fitness novices need to know?
1, practice the target muscles clearly before doing the action.
For example, to do dumbbell bench press, it is necessary to make clear that the training site is the upper part of the pectoral muscle and triceps brachii, and at the same time it has exercise effect on the toes of deltoid muscle. After knowing the muscle group to be trained, it is most important to feel the stress process of the target muscle.
2, action fully understand a certain part of the training action, for beginners, part of 3-4 movements can be, to the advanced stage, part of the training action can be increased to 8. 3. The number of groups refers to the number of groups made by each action. Generally, 2-3 groups are enough for beginners, 4-6 groups for intermediate and 8- 10 groups for advanced.
4. The concept of times in each group is very important. The number of times is the maximum number of times that each group of dumbbells with a certain weight can complete. A group of less than 6 times is used to improve strength; 8- 12 times to increase muscle mass; 15-25 times or more for improving muscle separation and carving muscle lines; Reduce fat for more than 25 times; Eight basic fitness knowledge that must be familiar with.
5. The maximum weight is the weight that can only complete one action. More than 85% of the maximum weight is weight; 65%-80% is medium weight; Weights below 65% are small weights.
Moderate and heavy training can increase strength and muscle circumference. Small and medium weight training can improve the clarity, separation and fineness of muscles and reduce some fat.
6. Time interval between groups This is a very important and easily overlooked concept. The time interval between groups refers to the rest time between the same action groups. Usually, the short interval is about 30-45 seconds, the middle interval is about 1 minute, and the longer interval is more than 1 minute.
7. Speed In fitness training, slow movements are generally adopted, which is suitable for most fitness training. Of course, some fitness methods are not excluded, and the effect can be achieved by improving the movement speed.
8. The frequency of fitness is generally 3 times a week for beginners, 3-4 times a week for middle-level practitioners and even 2 times a day for high-level athletes during the season. Because the experiment shows that after an intense and heavy exercise training, the physical function is in a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it takes 5-8 days to recover excessively! Therefore, many high-level elite athletes only train each muscle group once a week for routine training.