How do you practice when you go to the gym?

It's best to get someone to give you some pointers, or you'll strain your muscles.

Take a look at Fitness & Beauty magazine before you go for a workout.

Fitness should be dynamic and static, and the combination of movement and static; There is rigidity and softness, rigidity and softness; There is practice and nourishment, and yin and yang are balanced.

We Chinese are generally weak, even obese people are weak and cold in the body, even if the body is huge, it is "strong outside and dry in the middle". Fitness exercise should be slightly sweating for the best state, sweating will hurt the blood and damage fluid, before the fitness should be warmed up, stretch the tendons, move the joints, after the fitness should naturally relax the body, stabilize the spirit.

Western Europeans and Americans pursue strong external musculoskeletal fitness, while we in China, especially those who practice martial arts, pay attention to the internal five internal organs, pay attention to stretching tendons and joints, and activate the meridians, that is, "refining the muscles and bones and skin outside, and practicing one breath inside".

Traditional Chinese martial arts not only train the body, but also train the qi, the heart, and the spirit, so that they can be solid, full of energy, and vigorous. Practice your spirit to be as strong and vigorous as the sky, and train your body to be as broad, tenacious and powerful as the earth.

1. Be specific about the purpose of your exercise in the gym, what you want to do, and what you want to do. Only by fully understanding the purpose of fitness will you not be overwhelmed in the gym.

2. Understand the fitness equipment and choose the items that need to be done. There are many kinds of fitness equipment, for example, if you want to train your chest muscles, you can choose barbell bench press, dumbbell bench press, dumbbell bird, push-up, parallel bar arm flexion and extension, etc.; The back can choose pull-ups, one-arm dumbbell rows, seated pulldowns, leg bend deadlifts, etc.; The shoulder arm has dumbbell side raise, pitch dumbbell side raise, single-arm dumbbell front raise, dumbbell press, shrug dumbbell lift, bicehead curl, chair front arm flexion and extension, etc.; The hip leg is a weight-bearing squat, lunge squat, straight-leg deadlift, inverted kick machine leg press, etc.; The abdomen is crunch, plank, supine leg press, etc.

3. Control the intensity of exercise and insist on exercising in the right way. Sports such as stair climbing machines, rowing machines, elliptical machines, space machines, in-situ bikes, and big rope games require a large amount of exercise, which needs to be determined according to their own conditions. If you want to, you can choose aerobics, yoga, combat exercises, etc., all of which have a good fat loss effect.

It is necessary to insist on fitness and exercise, but also in the right way to avoid muscle strain and physical discomfort.

Hello, fitness needs to have a progressive plan. I will briefly explain to you, plan 4-6 days a week for exercise, each time within an hour, each day to train a different part, usually divided into: chest (upper chest, lower chest) - arms (two heads and three heads) - back - legs, all the exercises are completed for a cycle, and each cycle is rested for 1-2 days.

Generally, each day's training is 5-6 movements, each movement has 4 sets. You need to do 10-15 minutes of aerobic before each training session, increase the weight appropriately for each cycle, and calculate your diet, (carbohydrates, fats, proteins) can make the daily calorie expenditure reach a deficit number. There are three and five commonly used plans, here it is recommended that you can do some homework to understand, followed by a little app to assist you in calorie recording and fitness plan recording, the most important thing is to persevere

Newcomers in the gym, through 3 steps to enhance physical fitness and strength, no need to ask a coach to practice 1Physical training Newcomers generally have the problem of lack of physical fitness, which not only refers to cardiopulmonary ability, but also basic strength, including upper limb strength, leg strength, abdominal strength and so on. At this time, if you come up and start to do equipment training, the whole training process will be very difficult and easy to get injured.

At this time, two training exercises should be intensified: . .

2.Fixed Equipment Training After 2 months of physical training, you can further strengthen your muscles. You need to start with the fixation device, its movement trajectory is fixed, and the overall control is easier.

Try to choose some compound machine movements, mainly for the four parts of the pectoral muscles, back, legs and shoulders. .

3.Free Equipment Training After 2 months of fixed equipment training, the next step is to learn free equipment movements. The first is the barbell movement, which mainly includes 5 movements: "barbell squat, barbell bench press, barbell row, barbell deadlift and barbell curl".

Among them, the barbell bench press and barbell curl are relatively simple, followed by the barbell squat, the most error-prone are the barbell row and the barbell deadlift, and the less flexible ones are easy to bow over. .

Thank you!!

Since it's the first time to go to the gym.

I still don't know exactly what needs to be done.

So it's definitely better to go to the gym.

There are a lot of professionals there.

More certainty of different physical conditions.

What kind of fitness is better.

You can also find a coach to guide a pair.

The results of this fitness will be better.

Exercise at home.

It's likely to be a little blinder.

It doesn't work very well.