How do fitness beginners exercise their bodies?

In fact, you can also use the exercise method of fitness, but the weight should not be too big, and it is not good to train as a muscular woman.

Warm up for 5 to 10 minutes before each workout, it is recommended to run, and move all parts of the joints to avoid injury.

The first month. Clause.

1 & 2 weeks: Week.

1. Training site: middle pectoral muscle, triceps.

Barbell flat bench press 2 20RM

Dumbbell Flying Bird 2 20

Tension device clamp chest 2 20

Butterfly Chest 2 20

Hammer down 2 20

Dumbbells bend over and extend their arms 2 20

Week. 3. Training parts: latissimus dorsi and biceps.

Hammer seated pulldown 2 20

Seated rowing 2 20

Standing dumbbells leaning over rowing 2 20

Standing barbell curl 2 20

Seated dumbbell curl 2 20

Week. 5. Training parts: deltoid muscles, abdominal muscles.

Barbell seated press 2 20

Dumbbell front flat lift 2 20

Dumbbell side lift 2 20

Dumbbells bend over and raise 2 20 on the side

Sit-ups 1 25

Goat Stand Up 1 25

Week. 6. Training part: legs.

Squats 2 20

Leg Raise 2 20

Seated leg flexion 2 20

Prone leg curl 2 20

Calf 2 20

All of the above actions are "RM" weights, and the number of sets can be switched between 1 and 2 sets, according to their actual situation. Suitable for the first two weeks of training, under normal circumstances, there will be no soreness after two weeks of training, but there will be soreness after each training, and the time is within two days after each training. Eat 1 30 eggs 60 minutes after training, 1 loaf of 50 100k and drink 100 200ml of milk or water.

3 4 weeks to start training 2 3 sets of 12 16rm each.

The exercise of qi, blood, heart and lungs can be exercised --- running.

If you want to build muscle, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

<> forced exercise can be uncomfortable and even offensive to exercise. So, if you're going to keep yourself exercising, the best way to do that is to find a form of chiropractic that you really enjoy. The preferred form of exercise may vary for different people.

Specifically, it includes three aspects: mental workers need to arrange exercise time every day, manual workers also need fitness exercises, and the specific way of fitness exercise must be in line with their actual situation. 1. For mental workers, it is very necessary to exercise every day. In terms of fitness and exercise, mental workers are the most needed.

Mental workers are generally sedentary during work, which can seriously affect the physical health of mental workers, and they are the ones who need to do physical exercise the most. ......Therefore, it is very necessary for mental workers to arrange a certain amount of time for fitness exercises during work. 2. Manual workers also need to exercise, but the method of exercise is completely different.

Many people have the impression that manual workers exercise enough every day that they don't need to exercise. ......Such a perception is inaccurate. ......The reason why I say this is because although manual workers exercise a lot, because of their work, they only exercise in a relatively fixed way, and other parts of the body do not participate in the exercise, so they are not coordinated as a whole, so manual workers also need fitness exercises to make their bodies more coordinated and healthier.

3. The specific way of fitness exercise must be in line with its own actual situation. Different fitness workouts have different exercise effects. Therefore, when carrying out specific fitness exercises, you need to make targeted choices according to your actual situation.

Generally speaking, fitness exercise should make oneself get whole-body relaxation and exercise, so as to achieve the most ideal exercise effect, which is the most beneficial to one's health. Friends ......As a person who works in the workplace, doing aerobics is the most suitable fitness exercise method during work.

There are many daily fitness exercise methods, but only scientific and moderate can achieve the effect of fitness, and its common methods include walking exercises and jogging to prepare for Buchai, etc., as follows

1. Walking exercise: brisk walking is the simplest and most effective aerobic exercise exercise, exercisers must master the intensity according to their own health, physical strength, age and habits.

2. Jogging: Jogging is a relatively healthy aerobic metabolic exercise method, which has a good effect on maintaining good heart function, preventing the decline of heart function, preventing muscle atrophy, and preventing coronary heart disease, hypertension, arteriosclerosis, obesity, etc. The speed of jogging should not be too fast, and the speed should be even.

3. Alternate running and walking: You can walk first and then run, that is, walk for one minute and then run for one minute, alternately. Gradual adjustments increase the amount of exercise, shorten the time it takes to walk, and increase the time it takes to run.

You can also start exercising by walking, and gradually transition to jogging instead of walking as the body's adaptability increases.

4. Swimming: Swimming fitness is a whole-body exercise that uses the buoyancy, resistance, friction of the human body in the water, and the human body is in a weightless state in the water, which is suitable for all kinds of people.

If you are a novice, it is recommended to start running, try not to touch the gym equipment first, it is easy to strain if the use is not standardized, wait until 3 weeks later, you can ask the coach to help teach you how to use the gym equipment, in addition, if you are a girl, you can practice yoga, not only **, but also improve the softness of the body.

For novices, just entering the gym is a little confused, I don't know where to start, don't be too anxious to exercise, you can warm up from the treadmill first, don't run directly, you should do the stretching action first, you can run, otherwise you will strain your muscles. At the beginning, it is recommended to jog to give the body an adaptation period, otherwise it will be easy to have back pain the next day.

It is normal for the body to feel sore, this is because you lack exercise, you can continue to exercise at this time, don't stop exercising because of muscle soreness, then when you work out the next time, your muscles will still feel sore.

After a period of time, you can slowly understand the equipment in the gym, for the equipment, girls can practice their backs first, because most people's backs are not very straight, and practicing your back can improve your temperament, make your figure more upright, if it is a boy, you can start with dumbbells, in addition, when you go to the gym, you should wear loose and comfortable clothes, and you can wear tight pants when practicing yoga, but you must focus on comfort.

Finding a fitness exercise method that suits you is of great significance to improving your health.

Specifically, in the process of insisting on fitness exercise, you should pay attention to the following factors:

1. Choose a targeted fitness method according to the purpose of fitness.

Fitness exercises have the effect of strengthening physical fitness in general.

Specifically, different fitness styles are suitable for different fitness purposes. ......For example, high-intensity fitness exercises are suitable for building muscle;Long-distance running, on the other hand, is more suitable for fat loss. ......Therefore, when we choose different fitness methods, we need to make targeted choices based on our fitness goals, so as to get the best results.

2. The intensity and amount of exercise must be in line with your own physical state.

Different people have different physical conditions, and the amount and intensity of exercise when performing fitness exercises are also different.

Some people are young and fit, so they can do more intense fitness exercises. ......Older people are more suitable for a relatively soothing way of fitness. ......Only by choosing a targeted fitness exercise method based on your actual situation can you get the best results.

Understanding this factor is important for doing a good job.

3. Controlling diet is the key factor for achieving good results in fitness exercise.

A healthy and strong body is made by training, and even more so by eating.

If the one-sided emphasis on fitness exercise and neglect of nutritional supplementation, the body's consumption will not be replenished, and the physical fitness will decline ......This kind of fitness exercise not only does not strengthen the body, but will affect the body's health.

I think beginners should pay attention to the following points.

The first point is to take it step by step. Don't start with too much force. so as not to cause muscle damage.

The second point is to choose a workout program that suits you. Everyone's physical condition is different. You can't blindly follow the example of others, and you should make a fitness plan according to your own physical characteristics.

The third point is that fitness should be accompanied by nutritious meals, so that the effect can be better, and nutritious meals are generally high-protein, low-fat and muscle-growing foods. You can ask a professional dietitian to help you develop a fitness nutrition meal that fits your body's characteristics.

In fact, a reasonable arrangement of the rest of each group of movements can make the muscles more relaxed and the effect of exercise can be better realized.

Many friends who have just started fitness usually go to exercise for 2 hours today, and decide to eat some delicious food to compensate for the hard work of exercise, but the calories consumed by the exercise have changed back because of eating, so don't have this kind of compensation mentality.

Xiaobai, who just entered the gym, looked at the use of various equipment without being proficient, and often wanted to get close to ask for advice and was embarrassed, so that in fact, he couldn't learn the principle of things at all, and he still couldn't make the effect of fitness realize, in fact, as long as you humbly asked for advice, most fitness friends will explain to you patiently.

Don't copy online tutorials, everyone's physical condition and health are different, and some fitness programs that work for others may not be suitable for you. A good fitness plan should take into account multiple diets, such as nutritional supplements after physical training, body joints, physical functions, etc.

At the beginning of fitness, it is best to find a professional personal trainer to develop a special fitness plan, choose a well-equipped gym close to you, and test the basic values of the body according to your resting heart rate, blood pressure, body fat percentage, basal metabolism, BMI, etc., and formulate an accurate fitness plan.

When exercising in general, it is best to specify a phased fitness goal, and the goal is refined to several times a week, how many sets of movements to do, and what parts to train.

Get up 50 push-ups in the morning, start first and take your time. Slowly add up in groups of 10. Squatting is very important, try to squat for 10 minutes a day, it is very useful for early body shaping.

Do more than 50 sit-ups at noon, starting with a group of 25. You can do 50 push-ups before going to bed, and as in the morning, you can take your time. It is better to buy 2 dumbbells and lift them 100 times at home at night, which has a great effect on building arm muscles.

You can do it twice a day, twice in the morning and in the evening, starting with 2 to 3 sets at a time, and slowly increasing the number of sets. But be sure to pay attention to your body, and if you feel unwell, you can rest for a few days before continuing. The grip stick is to train the grip strength, that is, the forearm muscles.

Deltoids, dorsal muscles, biceps, triceps. All upper limb exercises work the deltoid muscles, and if that's not enough, a side press is recommended. The lateral post-raise also works the back muscles.

Anything that is carried with a heavy object can be used to exercise the muscles of the upper limbs. If you have a horizontal bar, how to do pull-ups (front and backhand, back of the head over the bar can exercise different parts, you feel) after exercising for a period of time, you have to check your body type, if necessary, touch it yourself to see **need to strengthen,** is enough. In case the proportions are not good-looking.

Arm muscle grip strength, torsion training. Grip strength – 100 quick empty grabs, the faster the better. Torsion--Find a crossbar, tie a rope to the top, and fall a heavy object below.

When you hold the dry and twist with both hands, the weight rises, slowly descends, and then rises again. Repeat the above two tricks until the forearm is sore, and you can repeat 3-5 sets. The abdomen is the focus of men's bodybuilding workouts.

The abdomen is at the most important part of the body and is particularly noticeable. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles. So, don't neglect bodybuilding exercises for your abdomen.

1.Bending sideways: Upright.

Spread your legs apart, raise your arms flat from side to side, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and your legs and arms must not be bent, inhale, then reduce, and exhale. Change the direction again and repeat again. Do this 8 times in a row.

2.Leg flexion exercises: Supine position.

Keep your arms flat on the ground from side to side, bend your knees and lift them up at the same time after your legs are straight, and inhale so that your thighs are close to your abdomen; Then exhale and slowly restore. Repeat 8 times. 3.

Leg Lift and Abdominal Lift: Mainly to develop the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again.

Once this exercise is done evenly, bend your knees and continue to do the same movement. Repeat 8 times. 4.

Seated flexion: mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean back to keep your body balanced, and then bend your knees and abdomen so that your abs are extremely flexed.

During the exercise, the feet should never touch the ground. 5."Pedal bike" movement:

Supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, moving faster and more flexibly, and having as much flexion and extension as possible. It lasts 20-30 seconds.

6.Waist twisting: Hold the handle with one hand or pull a certain weight of weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.