Many people love this sport, such as gym entry fitness program and fitness. Regular physical exercise can make us more energetic. What follows is that many novices don't know how to choose blindly in the gym. Let's share the gym entry fitness plan.
The gym starts with the fitness plan 1 1, and warms up first.
Whether doing aerobic exercise or anaerobic exercise, you should warm up before exercise to warm up your body and avoid some unexpected situations such as strain during exercise. You can use running to keep fit, you can also use elliptical machine to keep fit, and of course you can also use some stretching exercises to warm up. The specific choice of warm-up exercise depends on personal preferences and needs.
2. Conduct strength training.
Many fitness textbooks use treadmills or elliptical machines as soon as they arrive at the gym. If it's to lose fat, it's okay to do so, but if you want to have a muscular body, it's not appropriate to do so. Long-term aerobic exercise will cause muscle loss, which is not conducive to muscle gain. Strength training is the best way to exercise muscles and shape the body, so on weekdays, strength training should be given priority to, supplemented by aerobic exercise.
If you are not familiar with fitness movements, or don't know how to use fitness equipment, find a tutorial first, slowly dig the movements more accurately, and then gradually increase the load. You can exercise one or two parts every day. Don't exercise one part for several days. Each muscle group should cross-exercise.
3. Do aerobic exercise.
When doing strength training, people's physical strength is the most vigorous. After strength training, they will do aerobic exercise. Aerobic exercise can exercise people's physical fitness and make people's physical fitness better.
If you are obese, you can do aerobic exercise more often and for a longer time, which is beneficial to reducing fat. If you are thin, you should do aerobic exercise for a shorter time and less frequently. Aerobic exercise can choose your favorite way, step by step, first do low-intensity projects, and then do high-intensity projects.
4. Do stretching exercises.
After aerobic exercise, you should do stretching exercise, which is the last set of fitness. Stretching can relieve muscle congestion, avoid lactic acid production and avoid muscle pain after exercise. Every part should be stretched in place, especially the muscle groups that you exercise today, and you should focus on stretching. If you feel that stretching exercise can't achieve good results, you can use foam shaft to relax muscles at a deeper level and relieve muscle soreness and swelling.
5. rest.
After stretching, the whole fitness process is over. However, what I want to say here is that it is good for your health not to take a bath immediately after fitness, but to take a bath after half an hour. And don't eat immediately after fitness. Take a rest before eating, no matter how hungry you are.
The first step of gym entry fitness plan 2 is to warm up.
Warm-up before fitness is a very important step. You need to move your joints, improve blood circulation, gradually find the feeling of exercise, and then carry out regular training, so that the training effect will be more efficient and the chance of injury will be reduced.
We can exercise the key parts of the body to improve lubrication first, then jog on the treadmill for 10- 15 minutes to improve our body temperature, and then enter the next training.
The second step is weight training.
People who gain muscle mainly focus on strength training, which lasts about 40-60 minutes each time, and those who lose fat can be supplemented by strength training, which lasts about half an hour each time.
Beginners should pay attention to mastering the standard of action when carrying out weight training, rather than deliberately pursuing heavy weight. Only when your movements are standardized and you gain weight can you go further on the road of fitness. Weight training needs to be divided into muscle groups, not to abuse the whole body muscle groups every day.
Large muscle groups need to rest for 72 hours after training, and small muscle groups need to rest for 48 hours before entering the next round of training, giving muscles enough time to repair.
Novices can be divided into upper body muscle group training and lower body muscle group training. Exercise the upper body one day, exercise the lower body one day, rest one day, and train twice a week to gain muscle.
We can start with dumbbells or barbells, and start with compound movements such as squats, split legs squats, paddling, pushing, hard pulling, pull-ups, and parallel bars arm flexion and extension to improve fitness efficiency.
With the improvement of fitness cycle, we will subdivide muscle group training according to the situation, such as arranging 2-3 muscle group training for each training and arranging rest time reasonably.
During each training, it is suggested that each muscle group should arrange 4-6 movements for stimulation, and each movement should maintain the training frequency of 4-6 groups, and the interval between each group should be within 60 seconds. For example, you can arrange hip push, lunge squat, squat, equipment leg lift, prone leg flexion and so on for training.
The third step is aerobic exercise.
Do strength training when you are in the best health, and then do aerobic exercise to brush fat. For people with high body fat rate, it is necessary to maintain aerobic exercise 4-5 times a week for about 40 minutes each time. People who gain muscle can do aerobic exercise three times a week for about 30 minutes each time.
People who have just started aerobic exercise can start with low-intensity exercise (brisk walking, jogging, cycling and aerobic exercise), gradually strengthen their physical endurance, and then improve their exercise intensity, and choose sports with high calorie consumption (skipping rope, boxing, opening and closing jumping, HIIT interval training, etc.). ).
Step four, stretch and relax.
This is also an essential step, which can relieve muscle congestion, promote muscle repair, reduce the occurrence of soreness and improve muscle elasticity.
Introduction to the gym fitness program 3 1. What suitable sports shoes do you need to prepare to go to the gym?
To go to the gym, you must first choose a pair of comfortable sports shoes. If you want to run, you should choose running shoes with good shock absorption performance, which can reduce the impact damage to knees, ankles and other parts during running. If you only wear it indoors, choose a pair of shoes with soft soles and good anti-slip performance.
For girls, yoga and various dance classes in the gym are also very popular choices. You don't need shoes for yoga. You can choose modern shoes for dancing. There are special weightlifting shoes for strength training, and beginners can start wearing canvas shoes.
2. What kind of cups do I need to prepare to go to the gym?
It's important to bring a water cup. When you exercise, you sweat. Be sure to replenish water when sweating, so be sure to bring enough water to the gym. Because the water you need to replenish before and after exercise is much higher than you expected. So you need to bring a sports cup, which has a metering type, which is more suitable for calculating how much water you drink and whether you need to replenish water.
3. What kind of weight belt should I prepare to go to the gym?
Heavy-weight strength training, such as weight-bearing squat, hard pull, bench press, rowing, etc., is unprotected, and once it is wrong or injured, the consequences are very serious. For advanced trainers, wearing a weight-bearing belt in weight-bearing training can not only protect the lumbar spine, but also promote the development of core strength.
The research shows that after wearing the weight belt, the exerciser's abdominal muscle activity increased by 10%, while the erector spinae activity increased by 23% during squatting! An advanced trainer who impacts heavy weights must have a load-bearing belt.
4. What knee pads do I need to prepare to go to the gym?
Wearing elastic knee pads can give your knee joint some support and help you squat more heavily. Just remember not to tie it too tightly. It will be better to choose thick and long knee pads when choosing. You'd better wear knee pads to exercise your injured knee.
What should I pay attention to when going to the gym?
1, warm-up before training, warm-up after training and warm-up before stretching training are important guarantees to get the best training effect, but they are often ignored. Aerobic exercise should be carried out for 5- 10 minutes before training, in order to improve heart rate and body temperature and prepare for the upcoming hard training. After the warm-up, 1 group 10-20 light weight exercises will be conducted for the target parts on the training day.
Proper stretching is necessary when muscles are tired after training. The flexibility of the body will be improved after training, which is conducive to stretching. Don't forget to train for the final relaxation exercise, usually a few minutes of low-intensity aerobic exercise.
2, normal breathing Normal breathing can effectively prevent high blood pressure. The basic principle is to inhale when lowering the weight, hold your breath when lifting, and exhale when lifting.
3. The relationship between muscle size and the amount of exercise. How much exercise a muscle should use is closely related to the size of the muscle itself. Chest, back, legs and other large muscle groups, exercise is relatively large. Small muscle groups such as arms and shoulders should choose less exercise.
The benefits of going to the gym
1, the most important thing in exercise is to reduce fat, keep your body tight and increase your muscle strength. Only by insisting on proper strength exercise can you keep your body tight. As long as it is appropriate, you will not lose your shape because of muscle tension.
2. Exercise can increase muscles and also achieve the effect of losing weight. Proper exercise can increase the burning of fat, at the same time, it can also enhance metabolism and maintain the vitality of the body.
Exercise in the gym can not only increase people's vitality, but also enhance people's physique and spirit, so people can stay energetic.
Exercising in the gym can also strengthen people's communication skills. People who go to the gym to exercise are like-minded people, so there are more topics to become good friends and make their lives more colorful.
Generally speaking, going to the gym to exercise is an important means to keep a person healthy now. The gym has professional coaches and equipment to better achieve the effect of exercise, but going to the gym to exercise should follow a certain exercise order. The correct order of going to the gym for exercise is the basis of ensuring the exercise effect and protecting yourself from injury during exercise.