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Anonymous users2024-02-08Every time I meet friends I haven't seen in a while, they are amazed at my body condition. It's not that I'm in good shape, it's that I'm completely different from the middle-aged fat man they remember. By middle age, most of my friends have been frightened by at least one medical check-up.
Everyone has made some plans for themselves, such as quitting smoking and drinking, and reducing oil and meat in recipes, which can still be done. The hardest part is still exercising - making up my mind n times, and in the end, it's just an occasional walk after eating.
Actually, I didn't spend too much time on my workouts, but I did do it for a few years. At the moment, I go to the gym 2-3 times a week for just over an hour each time, and I think most people can find that time. I didn't get to the point of being amazing – I lost 12 kilograms in just over 3 years, and I estimate that my muscle gain is about 10 kilograms, so I lost more than 40 pounds in total.
I got 4 new holes in my belt and my waist was reduced from 2'9 to under 2'4. It's not very inspirational, but it's real.
Theoretically, as long as you exercise, everyone has their own suitable exercise method, and as long as they can stick to it, it is all good. I don't disagree with this, but on a practical level, I don't think most people can find the so-called "right for themselves" workout method at all. I have only one piece of advice for my friends:
Gym. The benefits of gym workouts, I summarize the following:
1.Highest efficiency - a high-intensity workout can be completed in just over an hour. You walk 100 steps after dinner, 1,000 steps, even if you walk 10,000 steps, it's not as good as a fitness exercise.
2.Measurable - You have a rough idea of the goals and results of each workout that you can refer to. For example, what part of the muscles I trained this time and how many calories I burned (500 each time is very good).
Don't underestimate this statistic, as it will soon become an anchor in your life. For example, if you open a bottle of cold beer for 270 kcal each, you will immediately calculate: drink two bottles of last night in vain.
3.The most comprehensive - cardiorespiratory fitness, muscle mass, body building, these can be exercised in the gym.
4.Most rewarding - looking at the muscles in the mirror and the more you look, the more narcissistic you become.
5.The easiest way to plan - for example, I divide my body into 4 main parts, one part of it at a time, and make sure every muscle in my body is exercised in 4 cycles. <
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Anonymous users2024-02-07At the beginning of this semester, my roommate and I got a gym card in the gym, and when we planned to go to the gym every day, we found that we couldn't stick to it at all, and then at first we went five or six days a week, then it became three or four days, and gradually, we didn't go much for a week.
But I found that the students who applied for the fitness card with us were all persistent every day, so we must have a correct fitness strategy in the gym to stick to it.
When we first went to the gym, the fitness coach told us that it was recommended that we hire a coach, because the coach will make a more scientific and reasonable fitness plan for us, so that we can see the effect in the short term, so that we will also be more interested in fitness, so it is recommended that if you are financially allowed, it is better to hire a coach.
For students like us, it is impossible to hire a coach, because we don't have so much money to hire our own personal trainer, so we made some plans ourselves, than we have some fitness software from the Internet, first of all, we first understand how these gym equipment is used! Where are some of the equipment being practiced? Then we made a specific plan, that is, to run on the treadmill for half an hour, and then choose specific fitness equipment exercises according to the specific part we want to exercise, but a certain part.
Running in the gym is very important, you have to run first, get your body moving, and then work on the equipment, so that you can achieve more effective results. If you don't run, just go straight to the equipment, you will feel very heavy, you can't control the equipment, and the body will be stiff after the exercise.
Another important point is that you must do stretching after the workout, if you don't stretch, you will feel special pain in your body the next day, and not stretching, it is not conducive to the growth of muscles in your body. Stretching after exercise must be very important, and you can do some simple stretching on the software according to the movements taught on those software. The action must be standard, if it is not standard, it is equivalent to doing it in vain.
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Anonymous users2024-02-06Five factors to determine whether it is the gym you need! 1.Brand 2Position 3Environment 4Service 5Personal Training.
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Anonymous users2024-02-05The first time I went to the gym, the beginner's guidebook wide raiders edge brigade.
It's not difficult to get started, it's hard to take the first step!
For those who are about to start working out in the gym or have just worked out, summarize a beginner's fitness introduction strategy.
1. Novice gym equipment.
2. The entry direction of novice silver stool fitness.
3. Novice training content.
4. Go to the strength zone for training.
5. How to avoid being sold by personal trainers.
Everyone came from newbies and concentrated on their work when they got to the gym.
It's all about exercising and improving yourself, so there's no need to care about other people's eyes!
You can say hello to your little companion who often trains at the same time period, do a fitness partner, and you don't have to be afraid of social to fit in with others, wear headphones and concentrate on training, all you can feel is the sense of muscle strength and the time to breathe between groups!
Run in the morning and yoga in the evening.
Be sure to get active and warm up so that you can get fit and avoid unnecessary muscle damage. In the future, every time you go to the gym, you have to move and then exercise the equipment You can run with a treadmill or jump rope for 8-10 minutes and it's OK Then you can do this Monday pectoralis major muscle training 1 plank bench press 4 sets of 8-10 per group 2 upper incline bench press 4 sets of 8-10 per set 3 tension machine chest clamp 4 sets of 8-10 per group 4 dumbbell birds 4 sets of 8-10 per set Monday Back training Horizontal bar pull back 4 sets of 8-10 per set 2t pulldown 4 sets of 8-10 per set 3 seated rows 4 sets of 8-10 per set 4 dumbbell lifts 4 sets of 8-10 Thursday Leg training 1 post-neck barbell squat 4 sets of 8-10 2 front neck barbell squats 4 sets of 8-10 3 knee bends and leg raises 4 sets of 8-10 4 prone leg raises 4 sets of 8-10 Friday Arm training 1 bicep barbell training 4 sets of 8-10 2 straight bar barbell biceps training 4 sets of 8-10 3 dumbbell flips 4 sets of 8-10 4 horizontal bar raise triceps training 4 sets of 8-10 per set That's how I trained, I have a very beautiful inverted triangle body I should pay attention to the protein and carbohydrate supplementation after the workout I am protein powder twice a day drink it once after training and after taking a shower drink it once before going to bed at night, sometimes add a little muscle building powder Thin people generally can't eat too much, so I don't encourage you to eat a lot of beef and egg white, I have been late several times, but the central food is uncomfortable, drink some protein powder, the effect is good, don't just exercise and don't supplement, then the body will not be able to stand it, and you are just getting started You should arrange the rest time reasonably, I am afraid that you will be a little tired if you exercise for five days in a row, and after a period of adaptation, you can arrange the parts you practice every day and the number and parts you want to train every week, and arrange them according to your own body.
I have two main scruples in the gym, which can also be said to be worried. One is accosting from a stranger. In fact, most of the gym is for fitness purposes, and some people who want to meet friends through the gym, everyone likes to make friends all over the world, but I am afraid that others will disturb my fitness, I admit that I am pretentious, but really, I don't want to resist such leisure. >>>More
1.Slow jump for 5 to 7 minutes; Flexibility and relaxation exercises 18 20 minutes; Then do all kinds of leg splitting, "springboard", swinging, shaking and other actions. 2. >>>More
The most effective way to train muscles is dumbbells, mainly to train the upper limb muscles, there are many ways to practice, different exercise methods for different positions, these basic you will definitely know, and there is a bench press is very effective for training pectoral muscles, and another way to train pectoral muscles is to do wide-shouldered push-ups, abdominal muscles of course there is a special equipment for training abdominal muscles, which is very effective, and then sit-ups mainly train back muscles and abdominal muscles, and you will feel the swelling of other muscles to achieve the effect. Secondly, and most importantly, there is no interruption in the time to exercise. Time is the most important, if you want to stretch your muscles quickly, the continuous exercise time is about 1 hour and 20 minutes every day, the time is short and there is no effect at all, but it is also related to the intensity, the intensity is based on the feeling of muscle heat, basically that's all, as long as you stick to the effect will be seen soon.