Novice fitness problems, 8 common misunderstandings of novice fitness, depending on how many you hav

Three-day cycle, one day off on weekends.

The following movements are 4 sets each, with a 1-3 minute rest in between, 8-10 reps per set, and the weight is based on the exhaustion of each set).

Day 1 Upper limb 1

Pectoralis major muscles: barbell bench press supine bird.

Triceps: Seated barbell raise.

Deltoids: Dumbbell flat press Dumbbell side raise.

Day 2 Upper limb 2

Broad back: Seated pull-down Seated rowing (or pitching rowing).

Biceps: Bevel barbell curl Seated barbell curl.

Day 3. Lower limbs: squats and prone leg curls.

Waist and abdomen: deadlift sit-ups (3 sets of 100 each).

Wait for your data to come out before you. I'll see what muscles you need to strengthen the most. For personal trainers, fitness can be considered at the beginning, because the equipment is not familiar and the movements are easy to make mistakes, the relative personal trainer ** is higher, and the economy does not allow it, I can do your online personal trainer, but many times you still need to consult a personal trainer, because after all, I can no longer help you know on the spot, only text control.

Don't worry, I don't charge anything, it's just my personal hobby.

It's not necessary, the first time you go to the gym, you will be checked. Check your fat content. Then make a plan for you. You can ask the coach to give it to you, but the plan is not very detailed. Diet is also not indicated.

There are a lot of upper limb points, so it is recommended to call a personal trainer and take a month or 10 lessons. Otherwise, the equipment will be messy and the action will not be in place. It's not so good.

You are on the lean side and need to work on your major muscles, legs, chest, biceps, and back muscles.

Corresponding exercises: weight-bearing aerobic running, push-ups, dumbbell opening and closing with both hands (start lying down, after enough strength, standing opening and closing), barbell flat shoulders and straight up with the back of the head, and chest flat after the strength is enough.

You let the trainers at the gym guide you, they're more comprehensive.

Home Fitness Program for Beginners Day 2&3 Cardio Boost.

The 8 common mistaken posture areas of Xinmin Hall Manuscript Bridge Filial Hand Fitness are:

1. Strength first, then aerobic

This principle may be known to many people, but I want to emphasize it at the beginning. Strength training is riskier than aerobic exercise, and you need to complete the corresponding training set goal to achieve results, so it is necessary to ensure that you have enough energy.

From the perspective of energy expenditure, the human body that has just started exercising consumes glycogen instead of fat first, while strength training mainly consumes glycogen. Aerobic exercise after strength training is just right to start burning fat, which can greatly improve the efficiency of fat loss!

2. High energy consumption first, and then low energy consumption

This principle is similar to that of strength first and then aerobics, and the training of high-energy-consuming parts is also to ensure that the physical strength is abundant, which can achieve better results and ensure safety.

High-energy training includes the training of large muscle groups such as pectoral muscles, back muscles, and leg muscles. Low-energy training includes triceps, abdominal muscles, and small muscle groups. Another benefit of this sequence is that training large muscle groups requires more cooperative muscles, which can be carried over to other muscle groups, such as bench presses, which actually train triceps.

The first question is that you should know that you should do warm-up exercises before fitness, through this warm-up method, you can make your body fat burn well and achieve good results. The second point is that novices should pay attention to a kind of burst of this power, and you should master the most basic effect of this contraction, so that your body can be very explosive.

First of all, the first question is that you should know that you must learn to warm up before exercising, and only through warm-up can you open up your muscles and get good training. The second point that novices should understand is that they must master the strength during strength training, otherwise they will damage the muscles.

Fitness requires consistency and the right approach. Fitness requires persistence, and long-term exercise can only see the results. Choose the right method to have an effect, such as the duration of the workout, the way of the workout.

First of all, the first problem that needs to be understood is that the body should be stretched before fitness, through the strength of this stretching can make the body muscle contraction to achieve a good exercise effect, before the novice starts to exercise, then the second point should understand the problem, that is, the warm-up exercise must master the skills, must stretch, so that the fitness can achieve the desired effect.

First of all, one of the problems that should be understood before the workout is that you should learn this skill to protect your body and ligaments, and the second point is the problem that should be understood, that is, you must do a warm-up before the fitness, how to do the warm-up exercise, how to do the best, this must be clarified, and then witnessed.

1.After warming up, get on the treadmill. Some novices often get on the treadmill and run a few steps when they first work out, which is easy to get injured.

2.People who walk into the gym for the first time will experience sports injuries to a greater or lesser extent within 45 days. Be sure to do at least a month of balance, stability and flexibility exercises before practicing large machines.

3.If a novice wants to work on strength, start with dumbbells.