Fitness Club 15, how to open a health club

Go to the map, Meituan, glutinous rice, etc.

You use the map to search for nearby gyms!

1. Capital preparation: If you need to open a gym, you first need to prepare enough funds, at least 50-100w of available liquidity, which will not cause a crisis because of some small problems and inability to turnover.

4. Facility purchase: After the site is selected, you can purchase those second-hand ones online, but try to find trustworthy ones, so that the old and new are mainly replaced, so that the cost can be effectively controlled.

5. Opening of the business: The opening of the business needs to find a large number of people to do activities, and the Henghuai Bureau can be used to attract the first door, and the first strategy of pulling 2 free 1 can be adopted, which is very effective for the opening of the business.

6. Operate with heart: There are many people who are willing to spend money on fitness now, so as long as you can survive, it is okay for a long time, but if you want to make a quick amount of money and run, it is best not to do it.

Fitness is not about quantity, it's planned...

To train your abs, it's not enough to rely on sit-ups alone.

And then the muscle parts you train every day are too mixed to be effective, and the repetition of muscle exercises every day is the most wrong thing.

Muscles have a growth phase of 2 to 3 days.

So you have to diverge from practice.

Today chest bracelet.

Tomorrow legs. The acquired arm and the like are practiced in a loop.

In addition, abdominal muscles can be exercised every day.

And it's not a number.

It is the number of sets to do. 6 sets of 8 to 12 in a group with a half-minute to 2-minute break in between.

The weight selection is known as only 8 to 12 weights, which is too light, it is fat loss and line-cutting, and it will not make the muscle gain.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and exercise is composed of three main parts: cardio, strength, and flexibility. In view of this, the training plan I gave is: start with a 5-10 minute aerobic warm-up with a base air clock, and finally use 5-10 minutes of stretching and relaxation, and 40-50 minutes of strength training in the middle.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses).

I am a female, 46 years old, standard weight, normal exercise is small, fitness defeat rookie, now immune examination buried low power, want to fitness to enhance physical fitness, Shiye to increase immunity. How should I get fit, thank you.

Friend, the fat on your waist should be lost by jogging for 40 minutes a day, and doing supine sit-up sedan chair can only increase the strength of your abdominal muscles, not reduce the meat on your waist.

Do some aerobic exercise, run at a constant speed for 40 minutes every other day, the overall fat will come out of the muscles, it is recommended that you change the dumbbells to barbells in a vertical position, increase some muscles, and the size of the chest muscles is different.