Method 1: Set Target
1, start from the weakest part of the body. Strengthen the place where the muscles are insufficient, so that the muscles of the whole body can reach balance. Go to the gym and ask your personal trainer to test your physical fitness. If you don't know where you are weak, they can measure your aerobic index and strength index and give you some advice.
2. Set goals for strength and aerobic training. In this way, you can train regularly and achieve the goal of body shape change at each stage. For example, your aerobic training goal is to run 3200m in fifteen minutes. Interval training, sprinting and middle-speed running can help you achieve your goal, and practice three or four times a week.
For example, your strength training goal can be to do ten push-ups in two months.
In most cases, men and women set different goals. Men want big muscle blocks, and women want thin muscle blocks. You realized this difference when you were lifting weights.
If necessary, you can also have a weight loss goal. You can have strong muscles and lose weight at the same time. Weightlifting can speed up metabolism, while doing aerobic training can burn off excess fat.
3. Write down your goals. Divide the goals into four or five small goals so that you can check the progress.
4. Make a fitness plan. You can lift weights three or four times a day, do 30-minute aerobic exercise three times a week and do strength training three or four times a week. Do stretching exercises after training every day. Have a rest time. If you feel particularly tired from practicing too much, take a day off to regain your strength. Weightlifting and aerobic training can alternate for most of the week. You should take good care of your health and have a good rest. After the body recovers, the muscles will become stronger.
Method 2: Self-weight training
1, learn the basic self-weight training method and practice multiple muscle groups at a time. You can squat, squat with one leg, board, square board, heel lift, push-ups and pull-ups. Sign up for aerobic fitness classes, core training classes, boot camps or TRX hanging fitness classes. Learn how to practice these movements correctly. You should be able to train independently after class and practice at home or in the gym.
If you feel that your lower back is struggling, don't practice lifting your heels. Consult your personal trainer and replace it with something else.
2. Weight strength training is practiced three or four times a week, which can be practiced together with other aerobic training and weightlifting training.
3. Cycle self-weight training and rest for 30 seconds between each activity. A short rest can make the aerobic effect of strength training better.
4. Ten to fifteen times in each group, two to three groups. Do it slowly, lift it to the lowest or highest place and stop, which can stimulate different muscles.
5, increase the difficulty of training, increase strength, or increase dumbbells during training. Keep training and increase the difficulty every two to three weeks.
Method 3: Weightlifting
1, starting with the weightlifter. If you haven't used weightlifting before, start by learning how to use simple equipment correctly. Choose a weight that allows you to lift each group ten times to practice the two groups. If you want to lose weight, you can choose three groups with 15 times the weight each.
2. Practice short muscle fibers and long muscle fibers. After practicing the full range of repetitive movements, come back and do a set of semi-range movements and finish them quickly. This is to train fast muscles and long fiber muscles.
3. Practice different muscle groups at different times. For example, arm and shoulder exercises on Monday, leg and abdominal muscles on Tuesday, and chest and back muscles on Wednesday. Don't practice the same muscle for two days in a row.
4, practice to exhaustion. When the amount of training is completed, the muscles should be tired. This will make you grow strong muscles faster.
5. gain weight every three weeks. Each increment is 2.2 to 4.5 kilograms.
6. After knowing how to practice, you can begin to practice the weight-bearing equipment. You can't swing when practicing. Weightlifting without any equipment can make muscles grow faster, and you can also practice with a weightlifting machine.
Method 4: Aerobic training
1, add aerobic training three or four times a week for 20 to 30 minutes each time. A little younger and fatter will look more stylish. Strength training alone cannot achieve the effect of losing weight.
2. Interval training. First, a one-to-two-minute sprint, plus four to five minutes of moderate-intensity training. Intermittent training can improve metabolic rate and burn more fat. When interval training is used, 20-30 minutes of moderate intensity training is better than 45 minutes to an hour.
3. Use various aerobic training equipment and exercise. Running, swimming, cycling, brisk walking, elliptical machine, rowing, different muscles can be exercised, but overtraining should be avoided.
After aerobic training, you should have time to relax and stretch.