Gym workouts for novices, how fitness beginners should practice when they go to the gym

First of all, whether you're building muscle or **, start your first week with aerobic exercise. For example, running, elliptical, cycling. First of all, you must exercise your physical fitness and cardiopulmonary function.

Supplemented by some simple strength exercises. At first, the strength training in the first month should be done comprehensively, that is, the muscles of the whole body should be trained, but it is not very in-depth training, you ask more people who work out together, and people in the normal gym are still very willing to guide. This month is mainly to correct your movements when you build muscles, and let the muscles get used to it, so as to prevent the muscles from being too adaptable and injuring themselves at the beginning.

Remember, no matter what you're doing, weight isn't the key, movement is.

Normal fitness should be stopped for 3 days, and it is best to practice physical fitness for one day in 3 days.

After a month, after basic adaptation, targeted muscle training begins. The first is the large muscle groups, chest, back and thighs. Other parts, such as the biceps, triceps, deltoid muscles on the arm, etc., are assisted in the initial stage, and are generally practiced after training large muscle groups.

What specific movements to practice what parts, just go to the gym and ask, generally the gym is willing to teach the good ones.

There is a fitness trainer in the gym, you can consult it·· They're more professional

Sportswear, sneakers, towels, drinking glasses (mandatory for cycling), with locks (temporary lockers come with locks).

How should a newbie practice in the gym for the first time?

Develop your own fitness plan, learn more about fitness, the purpose of fitness must be clear at the beginning, if it is not clear, it is blind training, and the understanding of equipment is very important. If you don't even know how to use fitness equipment, then you can't talk about exercise. Before starting to practice, familiarize yourself with the fitness equipment one by one, including how to do the standard movements during the exercise, and how to exert force.

Some fitness supplements that will be needed in the future can be purchased on some overseas shopping platforms. Don't listen to the recommendations of gym trainers, go to the big well-known platforms as much as possible: iHerb in the United States, Windaqln in Germany, Qianquhui in Japan, and Chemist Warehouse in Australia

Fitness should be dynamic and static, and the combination of movement and static; There is rigidity and softness, rigidity and softness; There is practice and nourishment, and yin and yang are balanced.

We Chinese are generally weak, even obese people are weak and cold in the body, even if the body is huge, it is "strong outside and dry in the middle". Fitness exercise should be slightly sweating for the best state, sweating will hurt the blood and damage fluid, before the fitness should be warmed up, stretch the tendons, move the joints, after the fitness should naturally relax the body, stabilize the spirit.

Western Europeans and Americans pursue strong external musculoskeletal fitness, while we in China, especially those who practice martial arts, pay attention to the internal five internal organs, pay attention to stretching tendons and joints, and activate the meridians, that is, "refining the muscles and bones and skin outside, and practicing one breath inside".

Traditional Chinese martial arts not only train the body, but also train the qi, the heart, and the spirit, so that they can be solid, full of energy, and vigorous. Practice your spirit to be as strong and vigorous as the sky, and train your body to be as broad, tenacious and powerful as the earth.

You can create a fitness plan to understand your needs to go to the gym, whether it's fat loss or body contouring. Exercise according to the plan. If you don't understand, you can find a gym coach, and someone will guide you.

Many people who want to exercise will consider the gym, the gym environment is very good, the fitness equipment that can be used inside is abundant, and you can participate in some personal training if you have the conditions.

Novices, without asking for a personal trainer, how should they start in the gym, and what should they do if they don't know how to exert their strength?

First of all, don't ask for a personal trainer.

Not asking for a private tutor is nothing more than two reasons, either the economic conditions can't keep up, or you just feel that the private tutor is a lie.

I'll ask you this question again in a different scenario, and you will be quite clear: "Newbie, play xx games, don't want kryptonite". How, doesn't it sound very familiar, the benefits of playing games Krypton are quite quite a lot.

But can you play without kryptonite? Well, you can play without krypton, can you play with no kryptonite? It's okay, unless you're the Liver Emperor.

After going through all the hardships and hardships, I hope that I can become a great god.

Then, how to get started in the gym.

There are schematic diagrams on the "fixed equipment" in the gym, and you can slowly experience and feel them by following the schematic diagrams. An average commercial gym should have a full set of "head-to-toe" fixtures so that even those who don't have a trainer can play it. It is equivalent to you playing the game and following the game setting, and only doing the main quest and story quest.

This won't make you a god, but it's enough to play a beginner's game in the game.

In the end, I don't know what to do if I don't know how to

First figure out which position each "fixed instrument" is practiced, and then look at the schematic diagram above, adjust the weight to the degree of "neither light nor heavy", and try to do a few to see if the position mentioned in the schematic diagram is exerting force. If yes, then go ahead, if not, then keep groping. This is equivalent to in the game, you want to improve yourself in the game, so that you don't get too vegetable, then go online to see the strategy, watch the battle**, see how the master god plays, try it yourself, and then it's the endless liver, make the liver, maybe there will be a bright day.

Finally, in the process of exploration, due to the lack of professional guidance and assistance, injuries are inevitable, don't be afraid of injury, ordinary injuries will only slow down your progress, in most cases, as long as you don't die, there will be no serious damage. (For example, a novice goes to bench press 100kg, and when he takes it out, he is directly smashed by the barbell and breaks his ribs, and dies directly on the spot.) ）

Don't be afraid of getting hurt, who hasn't had a cold or fever since childhood, it's okay, if you hurt your hand, you will be injured, if you hurt your hand, you will train your legs, if you have injured your legs, you will train your abdominal muscles and psoas muscles, and if you have injured your psoas muscles, you will train your chest and back.

Depending on your physical condition, step by step, remember not to exercise too hard at the beginning, how long it takes, and it is best to have a special coach to guide you.

1. Before exercising, you need to change a set of comfortable, breathable, and convenient clothes for exercise, and then prepare a set of clothes for washing, so that you can exercise more easily.

2. Before starting the formal workout in the gym, it is necessary to fully warm up the target muscle groups to improve the flexibility of the joints, promote the blood circulation of the body, and gradually find the feeling of exercise.

3. The principle of formal fitness is to do strength training first, and then arrange aerobic exercise. Strength training at the peak of your strength can reduce the chance of injury, and strength training can help you burn glycogen so that you can burn fat more efficiently during aerobic exercise.

4. When novices carry out strength training, they can start with free equipment such as dumbbells and barbells, give priority to compound movements, start with small weights, pay attention to the action standards, and then try to increase the weight after being familiar with the movements.

5. When exercising in the gym, you should pay attention to civilized fitness and do not occupy the equipment. Reasonably control the rest time between groups, the equipment is stained with sweat, be sure to dry it in time, and do not affect the next person's exercise.

6. When exercising in the gym, you must concentrate, don't exercise for 10 minutes, take pictures for 1 hour, and don't go to the bathroom to take pictures, it's very rude to take pictures of others.

7. Avoid exercising on an empty stomach. Don't think that exercising on an empty stomach is better, people who exercise on an empty stomach are prone to hypoglycemia, and they are also prone to physical exhaustion when exercising, and their exercise endurance will decrease.

8. When exercising, the body will sweat and lack water, at this time we need to replenish water in time. In the process of fitness exercise, we should take small sips to replenish water, and do not wait until after the workout to fill the water violently, which is not good for the body.

9. When exercising in the gym, pay attention to controlling a reasonable time, each workout duration is 60-90 minutes, do not stay in the gym for half a day, and do not only exercise for half an hour and then go back, so the fitness efficiency will decline.

Full-body fitness equipment is a comprehensive training machine that can be used by multiple people to perform circuit or selective exercises on the same machine at the same time. This kind of fitness equipment is large in size and has more complete functions, which is not expensive.

How do novices go to the gym and exercise? I think if you are a beginner to the gym, you can exercise as much as you want? You can learn from a fitness instructor.

Novices should not think about practicing heavy equipment in the early stage, they should do aerobic exercise first. Generally, fat loss in the early stage and muscle gain in the later stage, step by step.

First of all, you can run on the treadmill for 30 minutes of aerobic exercise every day, but the effect can't catch up with outdoor running, after all, the treadmill is jumping in place, and there is no outside resistance, and it consumes less calories. Therefore, it is best to exercise aerobic exercise outdoors to be healthy and comfortable.

Secondly, pay attention to the diet, light green, so that the combination of diet and running is no problem to lose seven or eight pounds a month, this kind of will not **, I have personally experienced. Run in the morning and evening, and combine your diet.

The next step is to start the gym equipment workout, choose the right weight step by step, generally based on the cycle.

Here's how to start practicing for gym novices:

1. Change into clothes suitable for sports. After entering the gym, we most need to change into clothes suitable for sports. Because when we are exercising normally, the clothes we wear are definitely not allowed to restrain our limbs.

And there is no good sweat absorption effect of good god lead, so we need to change into clothes suitable for sports and wear well-fitting sports shoes. When the preparation is complete, we can go to the sports and fitness.

2. Do an appropriate amount of warm-up exercises. We need the right amount of warm-up exercises to provide to the body so that we can have a better state of preparation. When we have a good state of preparation, we will definitely be able to exercise like a fish in water and achieve good results.

Since there are so many benefits to warming up, we definitely need to get into the habit of warming up before working out. Partial warm-up, sufficient warm-up time, but do not need to do too much warm-up exercise (to prevent early physical exertion from affecting fitness exercise. before you can do warm-up exercises.

3. Anaerobic exercise in groups. We need to pay attention to anaerobic exercise in groups. When we exercise, we need to do it in groups, because anaerobic exercise in groups has these three benefits:

It can help us to exercise regularly, increase the intensity of exercise, and have rest time between groups, so it can bring our body a combination of work and rest.

If you want to make your fitness more scientific and rigorous, you have to start anaerobic exercise in groups, and you will find that all fitness veterans divide their fitness plans into groups.

4. Try strength training. We need to try weight training, because if we want to build muscle, if we want to challenge ourselves, if we want to get a more comprehensive and scientific fitness strategy, we must try those strength trainings. We need strength training to get the muscles you want and help the body get better and better.

1. Be specific about the purpose of your exercise in the gym, what you want to do, and what you want to do. Only by fully understanding the purpose of fitness will you not be overwhelmed in the gym.

2. Understand the fitness equipment and choose the items that need to be done. There are many kinds of fitness equipment, for example, if you want to train your chest muscles, you can choose barbell bench press, dumbbell bench press, dumbbell bird, push-up, parallel bar arm flexion and extension, etc.; The back can choose pull-ups, one-arm dumbbell rows, seated pulldowns, leg bend deadlifts, etc.; The shoulder arm has dumbbell side raise, pitch dumbbell side raise, single-arm dumbbell front raise, dumbbell press, shrug dumbbell lift, bicehead curl, chair front arm flexion and extension, etc.; The hip leg is a weight-bearing squat, lunge squat, straight-leg deadlift, inverted kick machine leg press, etc.; The abdomen is crunch, plank, supine leg press, etc.

3. Control the intensity of exercise and insist on exercising in the right way. Sports such as stair climbing machines, rowing machines, elliptical machines, space machines, in-situ bikes, and big rope games require a large amount of exercise, which needs to be determined according to their own conditions. If you want to, you can choose aerobics, yoga, combat exercises, etc., all of which have a good fat loss effect.

It is necessary to insist on fitness and exercise, but also in the right way to avoid muscle strain and physical discomfort.

Newcomers in the gym, through 3 steps to enhance physical fitness and strength, no need to ask a coach to practice 1Physical training Newcomers generally have the problem of lack of physical fitness, which not only refers to cardiopulmonary ability, but also basic strength, including upper limb strength, leg strength, abdominal strength and so on. At this time, if you come up and start to do equipment training, the whole training process will be very difficult and easy to get injured.

At this time, two training exercises should be intensified: . .

2.Fixed Equipment Training After 2 months of physical training, you can further strengthen your muscles. You need to start with the fixation device, its movement trajectory is fixed, and the overall control is easier.

Try to choose some compound machine movements, mainly for the four parts of the pectoral muscles, back, legs and shoulders. .

3.Free Equipment Training After 2 months of fixed equipment training, the next step is to learn free equipment movements. The first is the barbell movement, which mainly includes 5 movements: "barbell squat, barbell bench press, barbell row, barbell deadlift and barbell curl".

Among them, the barbell bench press and barbell curl are relatively simple, followed by the barbell squat, the most error-prone are the barbell row and the barbell deadlift, and the less flexible ones are easy to bow over. .

Thank you!!