Current location - Health Preservation Learning Network - Slimming men and women - A fitness instructor or someone with weight loss experience comes in.
A fitness instructor or someone with weight loss experience comes in.
Let me introduce myself first. I graduated from Xi Institute of Physical Education and am a part-time fitness instructor.

Fitness methods for science majors are still needed, but private classes are not necessary. As you said, this kind of health club is wrong. I suggest you change it. Anyone who has a travel coach will give some simple action instructions. Now answer three questions from the landlord:

1, private education is unnecessary, but it should be decided according to your own training plan. I'll give you a rough idea. According to your assessment, your heart and lung function is not very good, so you should practice jogging first. Pay attention to breathing in three or four steps when running, about 3 meters per second. Running posture: arms naturally swing back and forth, legs naturally move forward, from heel to toe, and then lift legs forward. Soft soled shoes are recommended.

People who enter the gym for the first time will encounter sports injuries more or less within 45 days. Because large musical instruments require high flexibility and balance of the body, balance, stability and flexibility should be exercised for at least one month before practice. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.

Strength exercises begin with dumbbells.

Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. The strength training equipment such as chest pusher and barbell is not very suitable for beginners to practice. Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.

40 minutes is the best exercise time.

Many people go to the gym, stay for a few hours and practice all the equipment, but they still feel dissatisfied. This is easy to make people tired and lead to muscle aches. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.

Wear jogging shoes and thick socks to keep healthy.

Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are relatively thin, and the foot muscles of novices are in a relaxed state, which is easy to cramp or sprain. So people who want to exercise for the first time had better choose jogging shoes, training shoes or thick socks.

Exercise muscles and supplement food within one hour after fitness.

Diet is also very important for beginners with different fitness purposes. For example, people who exercise muscles should eat something with more carbohydrates within one hour after exercise, and rice is a good choice. For people who want to lose weight, it is best not to supplement food within one hour after exercise.

3. Attach a training plan after a period of over-adaptation.

The simplest and most effective scheme, 3 days a week, or 6 days a week, 3 days ×2 cycles, that is, one day to do the chest, back and legs, two heads to do the chest, back and three arms. On the day of leg training, all four legs were trained, but not the abdomen and shoulders. Abdomen can be practiced 3 ~ 4 times a week, and 4 ~ 8 groups or 4 × 2 ~ groups can be added after each training. On the day of shoulder push, you can push a few groups of chest less, add three groups of chest push and three groups of chest push, and then practice shoulder, arm 2 and arm 3 alone at the advanced stage, which is another three days, exactly six days.

The three-day plan has many advantages. If you practice for six days, you can do two cycles. If you practice for 4 days, practice your key points and main contradictions for the extra day. If you practice for 5 days, you will give up your relative best part or wait for other parts for the day when you practice less. Hehe, in a word, the weakest point, the place that needs to be improved most, and the main contradiction that needs to be strengthened most.

If you want to lose weight quickly, please insist on aerobic training at least 3 ~ 4 times a week. You can run on an empty stomach for 30-60 minutes after each equipment training, or arrange an aerobic day to have fun. Pay attention to control the calories in the diet.

Plan:

Day 1 Chest and back

Warm-up in bench press 1 ~ 2 groups

Dumbbell bench press 20RM×3

Dumbbell bird 20RM×3

Butterfly machine (or horizontal chest pliers) 20RM×3

Roman Chair Upright (or Hard Pulled) 20RM×3

Barbell rowing 30 m× 3

Rowing in a sitting position (or rowing with dumbbells raised by one arm) 20RM×3

Key points: When practicing all chest movements, remember to hold out your chest and learn to use your chest muscles instead of arching your back. When practicing back movements, your mind is on your back. You should know how to use the strength of your back, not your arms.

The next day, legs, buttocks, aerobic

Squat 30 times to warm up without weight

Squat 30RM×3

Lunge 25m× 3

Lift the heel 20RM×3.

Two-strand bending is 25RM×3.

Rear swing leg 25RM×3

Run for 30 to 40 minutes.

Key point: don't use heavy weight, don't use explosive force. After squatting, the mind exerts force on the buttocks, and after standing up, the buttocks should also be tightened (boys use quadriceps to exercise their legs). Keep the waist, back, legs and hips tense, and move slowly to prevent injury. Pay attention to stretching exercises between groups and after training, and pull the line apart.

On the third day, the abdomen was aerobic.

warm up

Leg-bending sit-ups (or legs on a stool) 30RM×3

Support leg lift (or sitting leg lift) 25RM×3

Support leg lifting swivel (or sitting leg lifting swivel) 25RM×6 (3 groups left and right)

Bearing rotary joint 50RM×3

Run for 30 to 40 minutes.

Key points: move as slowly as possible, use abdominal muscles to exert strength (group), and don't borrow. Don't rest too long between groups, and do relaxation and stretching exercises after training.

On the fourth day, chest and arms

Warm-up in bench press 1 ~ 2 groups

Upward inclined bench press 20RM×3

Upward inclined bird 20RM×3

Butterfly machine (or horizontal chest pliers) 20RM×3

Push shoulder 25RM×3

Double-ended bending 25RM×3

The flexion and extension of the back arm of the single arm neck is 20RM×3.

Key points: After training, do more stretching of arm muscles to prevent lumps.

Day 5 Legs, Hips, Aerobic

the same

On the sixth day, the abdomen was aerobic.

the same

Rest on the seventh day, or do aerobics, swim, climb mountains, play badminton, etc.

Conclusion: Don't use too light weight. For example, if you can bench press 25 times with a barbell of 15 kg and push it 25 times with a barbell of 10 kg, it won't do any exercise at all. Doing the last few times in a group of 25 times will be very laborious. You can't do it 25 times with a heavy object that can do it 35 times. Don't be too heavy, so that the action is deformed, the whole body borrows and so on. Girls in particular are not strength or figure, but lines. If it is laborious, such as lunge, you can hold a few kilograms of dumbbells with your bare hands or hands. The rest time between groups should not be too long, just 45 ~ 60 seconds, remember. Experience more action, slow is better than fast. Do more stretching, learn yoga and pilates, and the lines will look good. Don't use explosive force, don't pursue weight, hehe.