First of all, we can divide people who go to the gym to exercise into two categories: the first category is to gain muscle and weight, and the second category is to lose weight. The fitness goals of these two groups of people are different, so the training methods are different.

One is to gain muscle and gain weight;

1, chest muscle training (chest muscles, abdominal muscles, shoulders, triceps).

Adjust the dumbbell chair to a 30-degree angle, keep your hands shoulder-width or put them on both sides of your chest, then try to lift the dumbbell as far away from your face as possible, then pull it back to its original position and repeat the action. Exercise every other day 1 time, 4 groups each time, from 10 to 15 times in each group, and rest for 60 seconds between groups.

2, upper back muscle training (back muscles, auxiliary exercise abdominal muscles, forearms, biceps).

Find a railing below the waist, with your back facing the ground and your feet flat on the ground, then hold the railing with both hands (if you are not strong enough, you might as well hook the railing with your arms), and use the strength of your chest to make the railing close to your shoulder blades for 2 seconds, and repeat the action. It is recommended to cycle 8 times a week, 2 to 3 times each time, with an interval of 60 seconds.

3, shoulder training (shoulder, auxiliary exercise abdominal muscles).

Hold your chest high, hold the long pole shoulder-width with both hands, then straighten your arms to the highest position, and then press the long pole down as far as possible below your chest and repeat the action. Exercise every other day 1 time, 4 groups each time, from 10 to 15 times in each group, and rest for 45 seconds between groups.

4, leg training (quadriceps femoris, auxiliary exercise abdominal muscles, thighs, hips, calves).

Sit in a sitting position, lean your knees on your chest as much as possible, so that your thighs make a 90-degree angle with the ground, and then straighten your feet. Remember that straightening your knees without bending is a complete step, and repeat the action. Exercise every other day 1 time, 3 groups each time, each group 15 times, and rest between groups for 45 seconds.

The second category is the exercise method of slimming:

1, warm up, warm up with aerobic fitness equipment for 5 to 10 minutes, such as jogging on a treadmill 10 minutes, or riding on a powered bicycle 10 minutes.

2, strength training, with fixed strength fitness equipment or free strength equipment for 2 ~ 3 muscles or the whole body strength training for about 30 minutes.

For example, the exercise part arranged on the same day is the muscles of the whole body, so the following contents can be arranged:

Exercise 1: Stand up.

Exercise 2: Walk with an arrow.

Exercise 3: Push-ups

Exercise 4: Sit-ups.

Do 1 min for each movement, or do 10, 20, 30 exercises according to your own sports ability. Finish a set of rest 1 to 2 minutes, and then do the same exercise, 2 to 3 groups for each action.

3, aerobic exercise, and then at least 30 minutes of aerobic exercise, you can also choose jogging, brisk walking, cycling and so on. The last aerobic exercise is very important for fitness friends who are slimming down. The longer the aerobic exercise lasts, the better the weight loss effect will be.

The above content is the content that people who build muscle, gain weight and lose weight go to the gym = scientific exercise. Welcome to reference study.