How can beginners adapt to the rhythm faster?

Beginners want to apply the rhythm faster, the most important step is to have a certain understanding of their own situation, as long as they understand their own shortcomings in order to formulate corresponding solutions to solve their own problems, to improve the quality of the body, improve the quality of the body, and lay a good foundation for adapting to the rhythm.

Secondly, the use of stretching and expanding exercise in fitness, the stretching preparation before fitness can be done well, and the accident of muscle strain can be avoided to a certain extent due to excessive training intensity during fitness exercise, and the stretching action after exercise also plays a role, which is responsible for the safety of the body, and only if the physical state remains normal, can it be better to fitness.

Timely replenishment of nutrition, a lot of energy will be consumed after each fitness, and the body's function will decline, at this time the body urgently needs to replenish energy, if the body energy is not replenished in time, it will be easy to cause certain damage to the body.

In the early stage of fitness training, novices should first carry out some relatively simple training, such as running, cycling and other actions, do not blindly train without mastering the equipment, be sure to carry out reasonable training according to their own situation, do not ignore their own bearing capacity because of impatience, must combine work and rest.

Many novices at the beginning of fitness, did not take into account their physical condition, began to train blindly, such as choosing running, cycling and the like, and almost every day in the exercise, so it is easy to cause certain damage to the body, novices should set a transition period, this specific time can choose 3 days and 1 rest, each exercise time is 35 45 minutes, be sure to give your body a certain amount of adaptation time.

We must make a reasonable plan according to our own situation.

Learn to adjust yourself, or the most direct way is to find a personal trainer to teach or a friend who already has rich fitness experience to take you with you, so as to adapt to the fast pace of fitness.

Beginners in fitness must not be too demanding of themselves, step by step, not overnight, to be down-to-earth, step by step, and slowly adapt to the rhythm.

It is necessary to warm up properly, drive the heat of your body, and find a coach for professional training to learn faster.

The most important thing is to form habits, only when you get used to it, your body will slowly adapt to the rhythm, which requires you to have time to exercise yourself every day.

You can start with the easy ones first, don't rush them, and challenge the difficult ones all at once. Start with the treadmill and increase the difficulty step by step, and you will know better.

Grasp the fitness time, control the fitness intensity, make a reasonable plan, and eat scientifically.

The basic training every day should not be left behind, and the second is to learn more from the coach while the basic training, and after mastering the essentials of the movements, train more in private.

From the simplest and most basic to do a good job, lay a solid foundation, and the rhythm of the back needs to be carried out with a solid foundation in the front, otherwise there is no way to go on, but it will affect the efficiency.

I think it's time to make a scientific plan first! Take it one step at a time and get used to it slowly. From less to more, from slow to fast. Don't be reluctant and in a hurry, life lies in sports, sports lies in persistence, come on!

You can train yourself with light training first, and then slowly increase the intensity of your training.

Muscle formation is not just a matter of fitness training, but requires a multi-faceted effort, and the length of time for fitness varies.

First, the different training intensity will also cause a big gap. If you want to achieve the effect of exercising muscles, on the one hand, you must combine exercise with a reasonable diet, and on the other hand, you must also achieve long-term persistence.

In addition, it is important to know that even if you want to exercise a certain part alone, it is inseparable from the coordination and balance of the whole body, which means that all parts of the body need to cooperate with each other.

Eat a balanced diet.

When working out, we should also pay attention to the matching diet. Although we understand everyone's desire to go through fitness, fitness itself will consume the body's energy, and if there is a lack of diet, it will cause some conditions in the body.

When working out, pay special attention to the supplement of protein, vegetables and fruits. Protein has the role of energy supply, and it will not be converted into fat to stay in the human body, which is a very good choice. Fruits and vegetables are rich in fiber, which not only helps to supplement various vitamins, but also assists in the digestion of fat.

Second, wear light and breathable.

For indoor sports, it is best to choose some loose and comfortable clothes, which are light and breathable; Shoes: It is best to wear some shock-absorbing shoes with more elasticity.

For outdoor exercise, first of all, Duan Xian should do a good job of sun protection, and it is best to choose a cool place to exercise in the choice of venue to avoid heat stroke.

3. Warm up in advance.

Warming up before a workout can quickly "wake up" our body and make our muscles less stiff. The warm-up exercise is mainly based on neck rotation, wrist and ankle rotation, and left and right pressure grip and leg sales. Stretching should also be done after the workout to prevent cramps and muscle soreness the next day.

Three points of practice, seven points of eating, and 90 points of sleeping.

1. Warm up first, and then get on the treadmill.

First of all, the first step, whether it is the beginning of the beginning or the middle of aerobic training, is to have.

Start with a leg press or do a few sets of squats. Novices should walk slowly for the first time, and then jog for 15 minutes, and the intensity of this exercise should be maintained for 3 weeks, and then slowly increase the amount according to personal physique.

2. Then you can find some instructors who patrol the field and ask them to teach you how to fix the equipment. The main focus is on immobilizing equipment, such as seated instrument leg presses, because it is relatively simple.

3. After training, you must remember to stretch, the muscles you have just trained, such as the leg muscles in the picture above, after training the legs. Be sure to stretch your leg muscles.

4.After stretching, do some aerobic exercise, such as a treadmill. Elliptical.

Do it for 15 to 30 minutes aerobic and you're good to go. But if you're going to lose fat, you can do it for a longer time.

Fitness trainers for beginners should need to do whole-body training, because when you first get in touch with fitness, you can't do differentiated training, so the body will not be able to stand it.

The abdomen is the focus of men's bodybuilding exercises, the abdomen is the most important part of the body, it is particularly easy to attract attention, from the perspective of human bodybuilding, the truly toned abdomen should be composed of thin and powerful waist and obvious abdominal muscles.

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.

Suggestions given to me by others, you can try it.

Monday: 1. Warm-up: 30 minutes of running, 4 km (8 km h).

2. Instrument exercises: pectoral, triceps.

A: Flat bench press pectoralis major muscle 15 reps set*4 (counterweight 60kg).

b: Tilt bench press pectoralis major muscle 15 reps set *4 (counterweight 40kg).

c: Tilt dumbbell press pectoralis major muscle 15 times set*4 (counterweight 30kg).

d: Supine arm flexion extension triceps brachii 15 reps set*4 (counterweight 10 kg).

e: Rope pulldown triceps brachii 15 reps set*4 (counterweight 35kg).

f: Abdominal muscle exercises: Reclining up and down crunches 20 reps set*3

3. Treadmill walking: 60 minutes (6 km h * 6 degree slope).

4. Abdominal muscle exercises: Reclining up and down crunches 20 times set*3

Tuesday: 1. Warm-up: Run for 30 minutes, 4 km (8 km h).

2. Equipment exercises: dorsal and biceps.

A: Deadlift back 15 reps set*4 (counterweight 40kg).

b: Pull-ups back 15 reps set*4 (counterweight 20kg).

c: Seated back pull back 15 times set*4 (counterweight 20kg).

d: Biceps brachii 15 reps for biceps row with one arm Set *4 (15 kg counterweight).

e: Biceps curl Biceps brachii 15 reps set*4 (25 kg weight).

f: Arm curl biceps brachii 15 reps set*4 (10 kg weight).

g: Abdominal muscle exercises: Reclining up and down crunches 20 reps set*3

3. Treadmill walking: 60 minutes (6 km h * 6 degree slope).

4. Abdominal muscle exercises: Reclining up and down crunches 20 times set*3

Wednesday: 1. Warm-up: Run for 30 minutes, 4 km (8 km h).

2. Equipment exercises: shoulders and legs.

A: Seated dumbbell press deltoid 15 reps set*4 (counterweight 30kg).

b: Standing row deltoid 15 reps set *4 (counterweight 30kg).

c: Standing side raise, deltoid muscle 15 times, set*4 (counterweight 10 kg).

d: Leaning over the deltoid muscle 15 reps set *4 (counterweight 30kg).

e: Smith bar squat thigh press 15 times set *4 (40 kg weight).

f: Seated leg flexion and extension of the thighs 15 times set *4 (counterweight 50 kg).

g: Abdominal muscle exercises: Reclining up and down crunches 20 reps set*3

3. Treadmill walking: 60 minutes (6 km h * 6 degree slope).

4. Abdominal muscle exercises: Reclining up and down crunches 20 times set*3

Thursday: Repeat Monday's workout.

Friday: Repeat Tuesday training.

Saturday: Repeat Wednesday training.

Sunday: Relax and unwind.

You practice like this for three months.

Beginners can learn simple warm-up exercises from the simplest running, then master some fitness skills, and then start working out step by step.

Follow Arica Sky for an 8-minute full-body workout. from arica sky

Erbao makes a fitness plan for you.

To be honest, the advertisement of Xiao Qiao's treadmill is really different from the real thing. It's too thin to make a folding treadmill baseplate, and it's really not a good product.

Fitness programs.

Day 1, Chest, triceps.

Dumbbell bench press, 5 sets, each group does 10, the selected weight, must be on the 10th exactly lack of strength (the same below).

Dumbbell recline bench press, 5 sets of 10 each.

Dumbbell birds, 5 sets of 10 each.

Bent dumbbell arm flexion and extension, 5 sets, 10 in each group.

Dumbbell neck back arm flexion and extension, 5 sets of 10 each.

The next day, back, two-headed.

Pull-ups, no matter how many sets, pull up to 30-80 for the more the merrier Alternate dumbbell rows with one arm, 5 sets of 10 each.

Dumbbell two-handed deadlift, 5 sets of 10 each.

Dumbbell alternate curls, 4 sets of 20 each.

Dumbbell curl set, 4 sets of 10 each.

Day 3, shoulder.

Dumbbells are pushed up in a seated position, 5 sets of 10 each.

Dumbbell side raise, 5 sets of 10 each.

Bent dumbbell side raise, 5 sets of 10 each.

Dumbbell alternate front raise, 5 sets of 20 each.

Day 4, legs.

Dumbbell squats, 5 sets of 10 each.

Dumbbell lunge squats, 5 sets of 10 each.

Dumbbell straight leg deadlift, 5 sets of 10 each.

Dumbbell calf raises, 5 sets of 10 each.

Warming up before fitness is a very important step, you need to move the joints of the body, improve the blood circulation of the body, gradually find the feeling of movement, and then carry out formal training, so that the training effect will be more efficient, and the chance of injury will also decrease.

When a novice is doing weight training, pay attention to mastering the standard of movement, rather than deliberately pursuing large weights. Only when the movement is standard and then the weight is increased, can you go further on the road of fitness. Weight training requires muscle group training, not just a whole body muscle group abuse every day.

Strength training is done when you are at your best, followed by cardio workouts. For people with an excess body fat percentage, they need to maintain aerobic exercise 4-5 times a week for about 40 minutes each time. For muscle-building people, aerobic exercise 3 times a week for about 30 minutes each time is sufficient.