Related reading? General knowledge of fitness in gym

Suggestion 1: a gym? Software? Higher than hardware

In addition to the environment and equipment, the choice of gym depends on the level of trainers. You know, in the face of cold fitness equipment, people are very easy to get bored, but a hot and dynamic group class can instantly ignite your fitness enthusiasm.

In addition, a competent coach not only guides your teacher, but also supports your friends. At the same time, he is also a supervisor and plays a vital role in your fitness process.

I chose the wrong road.

Choose a rough visit to the gym. Only pay attention to the size, air circulation, cleanliness and comprehensive fitness equipment of the gym.

The right way to choose

In addition to investigating the above items, it is more important to carefully check the coach information of the fitness club, find your favorite items, and observe the experience at least once.

Recommendation 2: Choose a fitness card with a similar fund.

If you choose the right fitness card, it will help you like a fund? Appreciation? Oh! Beauty and health appreciation, of course. For those who enter the gym for the first time, remember not to rush to apply for the annual card. It is best to choose the secondary card first.

There is a simple reason. If you have a year to do something, you will unconsciously put it off. So, the card is lying quietly in the corner of your wallet, rarely? Appear? Opportunity.

I chose the wrong road.

After carefully studying the price list of the gym, I found that the annual card is the most economical, and I love petty gain, so I decided to pay for the annual card with a fool's mind.

The right way to choose

? Saving is wasting? Price is not the first, and choosing the way that suits you is the most important.

Advice 3: Fitness, you have to pass the test.

Before you do fitness, you must pass the physical fitness test, so that you can choose fitness programs according to our body flexibility, fat ratio, endurance, muscle strength and cardiopulmonary ability, so that the success rate of fitness and fat reduction is higher.

For example, those with poor physical flexibility need pilates or yoga training; If the fat content is high, it is necessary to carry out equipment fat reduction exercise.

I chose the wrong road.

I don't know my physical condition at all, and I blindly choose fitness programs based on my first impression.

The right way to choose

Conduct a comprehensive physical fitness test accompanied by the coach. Find out the problem and solve it quickly.

Advice 4: Take an injection. Exercise is not everything.

Many people come to the gym with the confidence of fitness and fat reduction, and regard exercise as their only hope of fitness and fat reduction. But the truth is, you will still face the threat of calories in your daily food. So fitness is not the only thing you need to do, and it is also important to adjust unscientific eating habits.

Take the wrong road

If you think you have started exercising, you can relax your vigilance on diet. Exercise can be consumed anyway.

The right way to choose

We should keep scientific and regular eating habits. It's best to ask a personal trainer to help you make a diet plan that matches your fitness plan. The effect of healthy slimming will be better.

Advice 5: At the beginning of health, give yourself a peaceful mind.

Healthy slimming must give yourself a peaceful mind. Note that this is not a struggle in the shopping mall, nor is it the survival of the fittest in professional competition. All you have to do is relax and exercise as easily as entertainment.

I chose the wrong road.

Have the mentality of quick success and instant benefit for fitness, but the body is difficult to achieve in actual operation, leading to? Lofty and humble? Worry, slowly lose confidence in fitness.

The right way to choose

Remember not to rush for success, just keep the fitness frequency 3 ~ 4 times a week. In terms of exercise intensity, we should listen to the guidance of the coach and find the fitness intensity that suits us best, step by step.

Advice 6: Step by step.

Many people slowly slacken off and even lose confidence in fitness because they can't see the obvious slimming effect in a short period of exercise. In fact, this is unnecessary. You have to understand that Rome was not built in a day, and your fat needs to be removed a little bit.

Matters needing attention in gym fitness

1, necessary warm-up activities

You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed the muscles are, the more embarrassed they are to control and expand. Doing these exercises will reduce your chances of getting hurt.

So it's best to spend 5- 10 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.

2. Extremely necessary stretching exercise

There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, so as to prevent muscle soreness the next day.

It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20 ~ 30 seconds, which helps you relax your muscles and get more meaningful stretching exercise.

3. Overloading weightlifting

When you see more than 30 candles on the birthday cake, you can't help thinking how time flies, but this is not the reason why you rushed into the gym to grab the dumbbell you first saw, nor is it an excuse for you to make a fitness plan beyond your ability on a whim.

You need to start slowly and increase your exercise step by step. The fitness instructor will tell you that taking your time is the key to exercise. Because you may not imagine what kind of pain you will have within 24-48 hours after exercise, you need to be careful from the beginning.

In addition, if you blindly try to lift more than your body load, it may lead to muscle strain, sprain and even back injury.

From this point of view, it is more appropriate to choose a weight of 3-6 kg. Repeat the action at ordinary times 15 ~ 20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat it 8 ~ 12 times.

Remember not to rush for success, only by completing exercises in moderation can you achieve good results.

The benefits of gym exercise

1, reduce fat

This is the purpose of most people walking into the gym. Doing aerobic exercise for a long time can easily achieve this goal.

There are all kinds of aerobic equipment in the health club. You can choose to feel the joy of losing weight on the treadmill and experience indoor skiing on the elliptical machine. Aerobic cycling allows you not to worry about the route of cycling, and of course there are many options such as mountaineering machines, rowing machines and fitness equipment.

In addition, various fitness courses in the gym will make you not blindly use equipment to exercise, such as bodyjam, bodypump, bodycombat, Aerobics, Latin Dance, Belly Dance, Street Dance, Yoga, Towel Exercise, etc., which will bring you more fitness fun.

Step 2 grow muscles

The strength equipment in the gym is an excellent weapon for muscle strength training. You can exercise the weak parts according to your own needs.

If you don't know how to use all kinds of fitness equipment, you should consult the coach of the club, because wrong use is often the main cause of injury. Generally speaking, under the condition of reasonable nutrition supply, muscles will grow rapidly under strong training.

3. Strong physique

If you want to improve your strength, then I suggest you hire a professional personal trainer.

With their help, you can finish the seemingly impossible limit weight again and again, which will obviously help your physical strength and make your daily work easier.

Step 4 strengthen bones

If you are not satisfied with your bone density, you also need strength training. After half a year's strength training, the mineral density in the spine of practitioners with insufficient bone density can be increased by 65,438 03%, thus effectively preventing and treating the symptoms of osteoporosis.

5. Reduce the risk of diabetes.

After four months of systematic strength training, the utilization rate of blood sugar can be improved by about 23%, which plays an important role in preventing diabetes.

In the cold season, if you don't want to do outdoor sports, it is also a good choice to choose an indoor gym, but you can't blindly choose a gym. The above has introduced the matters needing attention in the gym and other common sense of fitness, hoping to help you exercise better, and I wish you good health!