Are there any issues that need to be paid attention to when you first start getting into fitness?

It's normal for beginners to make mistakes all the time, but going to the gym with the right understanding will make your training plan faster and more effective, so I'm going to give you some effective advice for beginners. <>

One, correct posture is important.

When you just learn a new movement, you should try to use a small weight to make this action a standard, find the feeling of muscle force, don't use a large weight to practice as soon as you come up, this will not work, and it may also lead to muscle strain, you must experience the essentials of the action.

Or you can ask experienced people to point out mistakes in your actions and correct them. Because if the movements learned at the beginning are wrong, then it will be difficult to correct the habits formed at a later stage.

Second, fixed equipment training.

Many people will choose fixed equipment when they just start fitness, which is a good start, because fixed equipment is a better way to exercise, it has a fixed track, which can help beginners train the target muscles more conveniently, and help to form a good force mode, so that the muscles form independent memory, which will make the future workout more feeling. In addition, once you are familiar with the immobilization equipment, you can focus on training with free equipment.

Third, focus on exercising large muscle groups.

Before doing muscle training, you need to train large muscle groups first. Because this kind of training can mobilize other small muscle groups connected, promote blood circulation, and enhance the coordination of movements, so that the target muscle force can be better controlled during muscle training, so as not to find the force point. Things like bench presses, squats, etc. can all play a role.

Recommended for 8 to 12 reps per set, with two sets to take a break, 8 to 12 reps will allow you to significantly improve your strength, muscle size, and muscle tone in a lighter weight range. Stick with this, and once you become a familiar strength trainer, you can lower the range of reps appropriately.

Fourth, rest is also important.

In general, large muscle groups require 72 hours of recovery time. For small muscle groups, it takes 48 hours. Some people are always in a hurry, which is not good, it is best to ensure a day of rest between trainings, which can effectively make the muscle soreness disappear or reduce.

Fifth, be sure to stretch after exercising.

Many people don't have the habit of stretching after a workout, and they tend to finish the workout, which is wrong. Proper stretching can increase the range of motion of your joints and reduce post-workout soreness, which can be more beneficial in your next strength training session.

After each workout, stretch for about 10 minutes, mainly stretching large muscle groups. Of course, if you have time, you can stretch your whole body for a longer period of time, which is a great help to reduce muscle soreness. Finally, I hope that the appeal method will make the newcomer no longer embarrassed in the gym, no longer overwhelmed and not know what to practice.

How should I get started with fitness?

When you are new to fitness, you should pay attention to the following problems: 1Pay attention to the amount of exercise, fitness is not the more the better, but there is a certain limit; 2.Pay attention to the intensity of fitness, when you are new to fitness, it is inevitable that you will not be able to figure out the intensity that suits you, which will often lead to injury.

The first point that should be paid attention to is that you must do warm-up exercises before exercising, and you must master the skills of warm-up, and the second point is that you should pay attention to the ways and means of fitness, and you should know how to get fit and how to get fit.

The first point that needs to be paid attention to is that you must pay attention to the warm-up action to be very standard, so that you can start fitness, so as to avoid straining muscles, and the second point is that you should pay attention to the most basic stretching skills when stretching, so that fitness can keep you from getting injured.

Hello, I haven't exercised for a long time, you must warm up before exercising, do stretching, warm up your body, you can't start strenuous exercise all of a sudden, and then you have to take it step by step, time and intensity slowly increase, thank you.

When we don't go to the gym for a long time and start working out again, we make mistakes unconsciously.

Due to a long period of rest, the body may not be able to withstand the load of the previous workout, do not rush, give the body a certain amount of recovery time, a little bit of aggravation and increment, step by step, so as not to cause injury.

In both sets of training, it is better to rest standing and not sitting. Sitting down will make the body too relaxed, which will affect the effect of the workout later.

Most importantly, be sure to wash your hands after a workout, not only during the pandemic, but also in our daily personal hygiene. Only by persevering can you develop a strong body.

I haven't exercised for a long time, when I step into the gym, I personally recommend not to do it at one time, lonely, exercise gradually, for example, the first time do some simple exercises, let the body first enter a pre-exercise state, the second time, and then slowly increase the amount of exercise, so that slowly let the body let the body, your rhythm, if more than one time, it will lead to some strains, or particularly tired, so that your body can not adapt. Many people may also give up exercising, but it is possible, so take it gradually.

I haven't exercised for a long time, and when I step into the gym, there are these fitness precautions: make preparations before fitness, move your body first, then exercise, trim after exercise, and drink water and lie down immediately after exercising, which is not good for your health; In the process of exercising, you should do an appropriate amount of exercise according to your actual situation, and do not overdo it.

I haven't been to exercise for a long time, what are the precautions for fitness when stepping into the gym? When you re-enter the workout, be sure to set up a reasonable workout program for yourself. For example, don't do those strenuous exercises at the beginning, first of all, gradually do some stretching, all kinds of traction.

Exercise to open up your body, keep yourself in a good state, and do it gradually. Exercise to avoid straining your muscles.

When we use sports equipment, we need to disinfect the equipment with alcohol. Because these sports equipment are used by a large number of people every day, there is no guarantee that everyone will be healthy. Therefore, disinfection and sterilization are very important.

When exercising, keep an eye out for people around you who are in close proximity to you. In this way, you can exercise better and with more confidence. At the end of the campaign, we also have to disinfect the machinery responsibly.

Nowadays, many regular gyms will provide disinfectant products seriously and responsibly, which provides life protection for those of us who love sports. No matter what you go to ** now, what your hands touch, you must carefully sterilize and disinfect your hands after it is over. Because we will definitely use our hands in exercise.

Although the gym is disinfected, we still have to develop a good habit of washing our hands for peace of mind. It can help us kill germs and protect our health. Since childhood, we have known that washing our hands can prevent many diseases and prevent many viruses.

Many people take off their masks when they feel that they can't breathe well or sweat too much when they exercise. Because the gym is a sealed environment, our basic workout is also aerobic. This phenomenon is very scary, without ventilation, it will lead to cross-infection and the risk of virus transmission.

Therefore, it is still necessary to wear a mask in the gym to avoid causing panic. The epidemic situation has improved, and everyone no longer has any restrained movement.

If you haven't exercised for a long time, then when you step into the gym, you must do a good job of stretching and warm-up exercises, otherwise, if you use too much force, it is easy to strain the body and damage the muscles.

First of all, you should pay attention to the intensity of exercise, do not train too hard, do not train for too long, you should train slowly and gradually to prevent muscle strain.

If you haven't exercised in a long time, when you step into the gym. First of all, you should be prepared, and you should not be too rushed. Take your time.

Increase the amount of exercise, increase the amount and intensity of training. You can't get into the state of training with a lot of exercise all at once.

First of all, you must pay attention to the gradual amount of exercise, because you have not exercised for a long time, so when you start exercising, you must not exercise as before, you must reduce it relatively speaking, and then wait until a week later, your muscles have almost been trained back, and then you go to increase your exercise or something. When you exercise again, you must set up your own reasonable exercise items, such as don't do that kind of strenuous exercise at the beginning, such as spinning bike or treadmill, you must first gradually do some stretching, various traction exercises, open your body, let you maintain a good state, and then go to practice yoga and other good condition, and then practice this large-scale exercise.

When you haven't exercised for a long time, when you enter the gym again, the first thing to pay attention to in fitness is to do a good warm-up exercise, that is, to stretch the muscles first. In this way, there will be no damage when doing fitness, and then the second thing to pay attention to is that when you first enter the gym, the amount of exercise should not be too large. Gradually get used to it, and after a while, increase the amount of exercise.

I haven't exercised for a long time, so if you step into the gym to get fit, you must pay attention to it step by step. Don't do too much exercise to avoid muscle strain, start with some jogging and other movements.

When you haven't exercised for a long time, then you must pay attention to exercising again. The intensity of the workout, at the beginning should not be too strong, so as not to strain the muscles.

Stretching exercises, deep breathing, balanced nutrition, going to bed early and waking up early, and sticking to good work and rest habits are effective ways to restore physical fitness. Usually or develop the habit of exercising regularly, life lies in exercise, insisting on exercise can not only quickly restore physical fitness, but also enhance one's own immunity, is the simplest and most effective way, do deep breathing can also help restore physical fitness.

If you don't exercise for a long time, try not to do strenuous exercise, but to focus on soothing aerobic exercise, step by step, and slowly increase the intensity of exercise. If you don't exercise for a long time, your physical fitness will drop significantly, and you may experience palpitations, breathlessness, and even dizziness if you exercise a little.

Therefore, each exercise time should not be too long, otherwise it is easy to strain muscles, and it is not conducive to physical recovery.

If you don't exercise for a long time, all the functions of the body will decline, especially the muscle strength will be weakened, and the cardiopulmonary function will also deteriorate. This is the best way to get the best results.

When you re-exercise, you must set up your own reasonable exercise items, such as don't do that kind of strenuous exercise at the beginning, such as spinning or treadmill, you must first gradually do some stretching, various traction exercises, open your body, let you maintain a good state, and then go to practice yoga and other good condition, and then practice this large-scale exercise.

1. Necessary warm-up activities; 2. Extremely necessary stretching exercises; 3. Don't exercise excessively; 4. Pay attention to water supplementation; 5. Gradually increase the intensity of exercise; 6. Relax properly after exercise.

I haven't exercised in a long time. When stepping into the gym again, be sure to do anaerobic exercise first, slowly. Rely. If you just started doing those strenuous aerobic exercises, your whole body will be very painful and you won't be able to rest for a few days.

Now many people have begun to pay attention to the knowledge of fitness sports, and have begun to devote themselves to exercise, and what we bring to you today is about the novice to start fitness and easy to enter"Myths"。

Friends who are fitness and fat loss generally pay special attention to calorie intake, and in order to avoid gaining weight, they will choose to eat only low-calorie foods, which is the first thing that is easy to step into when working out"Myths"。Generally speaking, low-calorie foods are healthy, and will not bring too much fat to people, and can also alleviate the aging of the heart and prevent heart disease, but you must know that fitness generally involves strenuous exercise, and after these strenuous exercises, our body will need some fat very much, and only eating low-calorie foods will make us unable to get enough fat and energy, and it will affect our fitness effect for a long time, so in order to obtain the necessary fat and other things in the body, We can eat more salmon and avocados, which have enough fat and are all healthy and harmless.

The second mistake is that some people only eat low-calorie food, and of course some people will eat more, indeed, some people will have a sense of accomplishment after a good exercise, and they will feel great, and then they will go to eat a good meal to treat themselves. However, if you want to maintain weight or even lose weight, you have to eat right and avoid empty calories, such as burgers or pizza, which are delicious but non-nutritious.

So what are you going to choose? Good junk food or a pretty body? A momentary snack or a healthy diet?

I believe that everyone will choose the right answer, so when working out, we can't just eat low-calorie food or too much nutritious high-calorie food, we must know that a reasonable diet plays a very big role in our fitness.

The third mistake I believe many people have fallen into, that is, the problem of sleep and rest time during fitness, many people stay up late while exercising, which has a very significant impact on fitness. If you sleep too late or for too little time, it will make your body function worse, and your own recovery will become slow.

If you feel that you are very tired today and in a bad state, then don't go to the gym, doing sports in such a bad state is just for show, and at the same time you are deceiving yourself, only after enough rest to maintain abundant energy can make our fitness twice as effective with half the effort.

I don't know if you have made a few sports mistakes today? Hurry up and correct it, and let's get it right together.