I ve read too many fitness tutorials, each of which is different, what kind of fitness process is re

I think what suits me is the best, fitness must choose the way that suits me, in order to achieve the goal, I used to always like to look on the Internet**, to see those fitness coaches are so good to train their figures, I also naively picked up a small notebook to take notes, I thought that according to the method in ** I will finally lose weight, but in fact, after remembering, I have not bothered with it, I don't know what the consequences of long-term according to this method will be, but I haven't started yet.

But I have to eat, and I have to lose weight, so I picked a few movements from my small notebook and began to practice, and later found that some of the movements are either too difficult and not suitable for me, or the intensity is too great, and the whole person is spent after doing it, and I can't stick to it for a long time, after a few days of tossing, I finally picked out a few movements, the difficulty is moderate, and it won't be very tired, I gritted my teeth and was able to persevere, and then I did it for about a month, and my weight really dropped four or five pounds.

There are so many fitness coaches in the world, there are so many fitness methods, we can't hope that each one is suitable for us, if you don't choose well, you can try to do it for a week or so, if there is an effect, the fitness effect is better, and you will not be particularly tired if you can use it for a long time, and fitness is a long-term process, we can't expect to achieve it overnight, and hope to see the fitness results soon is basically impossible.

Also, to measure your daily metabolic rate, what is your reasonable intake, how much water you need to drink every day, in order to meet your body's metabolism, it is best to prepare a body fat scale at home, which can easily detect your muscle content, fat amount or something, and finally, I think as long as you stick to it, it will generally have a certain effect, so even if it is a good fitness method, you must stick to it.

In my opinion, everyone has their own unique fitness tutorial, and each trainer has his own ideas, some personal opinions of his own. In fact, there is nothing most reasonable, what suits you is the most important.

Online fitness tutorials can only serve as a reference, and you must set up your own fitness routine for your physical condition.

This is different from person to person, it depends on your fitness purpose, only by knowing what you want and finding the most suitable fitness process for yourself can you make your fitness go smoothly.

When you go to the gym, the first step is to do warm-up exercises, then slowly start to practice, and finally start stretching.

Everyone's body is different, and most of the fitness textbooks are more suitable for the public, which may lead to different shooting results due to different materials used in production!

First of all, do a slow warm-up exercise to relax the joints of the whole body so that you do not strain the muscles when running, and then do waist and leg exercises.

First of all, it depends on which part you want to exercise, the most common thing is to supplement protein in time after exercising, and then exercise after supplementing protein.

Everyone's physique and figure are different, and the way of fitness is also different, so you must choose the right way for you according to your physique and figure.

I think the first thing is the problem of fitness and eating, you have to work out first, and then supplement some protein and vitamins, the main thing is protein.

When it comes to fitness, what is the most reasonable fitness routine? Fitness is a very good habit, but it also needs to be supported by the right approach. Fitness does have some processes that need to be paid attention to, and the following are divided into several aspects for you, and you can refer to the following content for specific introductions:

First, before fitness, we must first do some warm-up exercises, so as to avoid physical injury, warm-up exercises are very critical, we must adhere to:

Many people don't pay attention to how to do the right workout when they are working out, and some of these processes are overlooked by many people. Warm-up is one of the most important items, because if you don't warm up during your workout, it is easy to cause damage to your body. Especially for strength exercises, warm-up is very crucial.

In particular, you need to pay attention to moving your body's joints, because joints are most likely to be injured during exercise. The waist and knees should be warmed up first, and more waist and knee exercises should be done to gradually move these body parts, so that injuries can be avoided. In addition, you should also pay attention to the joints of your fingers, as well as your own neck.

It's best to do some aerobic exercise before working out, such as aerobics is a good warm-up. Ten minutes of aerobics, after doing the fitness exercise, then it will have a very good effect, this process is essential, everyone must pay attention.

Second, after the start of fitness, it is necessary to start with simple movements, and then increase the difficulty, which is an aspect of the exercise process that must be paid attention to

Fitness must be gradual, for example, when strength training, first of all, do some simple movements. After that, start to do some more difficult strength exercises, so that the body can gradually adapt to it, and at the same time, it can also play a better workout effect. Gradually increasing the difficulty is very important for exercising, because your metabolism also needs a process to adapt to fitness.

So start with the easy ones and gradually increase the difficulty so that your cardio function will be protected and will not have any adverse effects on your cardio function. This workout process is very important, and everyone must pay attention to it.

Many people start to rest their bodies soon after exercising, which is actually an important mistake in the workout process. The correct workout routine is to allow the body to gradually reduce stress after the workout. First of all, you should do some soothing exercises to let your body rest slowly, which can promote blood circulation and stabilize your cardiovascular function.

Once this process is ensured, then the overall workout effect will be improved.

The first thing is to choose the clothes that suit you, then prepare a playlist of your favorites, then bring some water, whole wheat bread, bananas, to replenish energy, and then it is a warm-up exercise, after the warm-up exercise, start the fitness.

When it comes to fitness, the most reasonable fitness routine is to warm up first, then do a period of aerobic exercise, and then strengthen high-intensity anaerobic exercise.

It should be warmed up first, and then cardio will be done first. Then do anaerobic exercise. Gaining muscle will make you lose fat faster.

When you arrive at the gym, do a warm-up exercise, jog for 10 minutes, or do joint exercises. The formal training time is controlled within 1 hour. Stretch after your workout.

1.Choose the right clothes.

You need to bring a lot of things with your gym bag, suitable sportswear and sneakers, clean underwear, towels, bright head slippers, shower shampoo, headphones, and cabinet locks!

For women, sports bras must not be forgotten. Please wear protective gear for heavy weight training.

2.Prepare a playlist of your favorites.

Before exercising, it is best to pick a few playlists that are suitable for fitness, and it is recommended to find some fast rhythm excitation**,**In addition to allowing you to devote yourself to exercise, it can also improve your efficiency.

3.Replenish energy and hydration.

At least 30 minutes before the workout, you should supplement with less food, so that you can get a better feeling of fitness during the workout and avoid dangers such as low blood sugar. In terms of carbohydrates, you can choose: 1 slice of whole wheat bread, 1 banana; Protein can be chosen as appropriate, which is negligible because of the slow digestion rate.

It can also be combined with enhanced sports supplements, such as creatine and nitrogen pumps, which can effectively improve muscle strength, delay muscle fatigue, and obtain stronger strength training efficiency.

Regardless of the stage, it is important to replenish water at all times, as adequate water in the body can help improve pump sensation and achieve better training results.

A reasonable fitness training process is as follows:

1. Physical examination with objects: through the physical examination, determine whether the stupid liquid is suitable for a certain fitness training;

2. Please have experienced people to guide you to ensure that the training requirements are correct and reasonable;

3. The combination of work and rest should not exceed the body's bearing capacity;

4. Eat and drink water in time to replenish the energy consumed by training.

5. If it is indoor training, ensure air circulation.

What is the real fitness training process? This is a professional sleepy gym to ask, or spend some money to learn and learn to know what the process is, this process is actually very complicated and simple.

1.Physical examination is like skin.

2.Warm-up (running to talk about the lead step, pulling the rubber to stretch, etc.).

3.Motion. 4.Stretch.

5.Bathe.

A truly reasonable fitness should be based on your physical condition to determine the amount of exercise.

Gym bag Enbi needs to bring a lot of things, suitable sportswear and sneakers, clean underwear, towels, slippers, bath shampoo, headphones, cabinet locks! For women, sports bras must not be forgotten. Heavy weight training or protective gear.

2.Prepare a playlist of your favorite pre-gym brother group lift.

Open your legs straight outward, 30 cm between your feet, and then slowly go down, don't worry, don't open your toes to the ground parallel to the ground. The knees are spread outward, the knees cannot exceed the tip of the feet, and the thighs must be parallel and perpendicular to the ground.

When a person squats, the body becomes a three-fold, the squeezed blood vessels constrict, and the qi and blood rush to the unsqueezed blood vessels in the whole body, forcing them to expand and bulge; As soon as the person stood up, the qi and blood of the whole body rushed to the blood vessels that had been squeezed, filling them with blood.

In the process of exercise, the cavity ulnar segment, a squatting together, a pressure and a release, a flush and a back of the qi and blood reciprocating movement, so that the blood vessels soften, speed up blood circulation and metabolism in the body, activate the immune system, increase high-density cholesterol, sensitive baroreceptors, remove some harmful and toxic metabolites from the body, the human body is naturally healthy.

1. The exercise time should not be too long, and the exercise should not be too long or too vigorous, so as not to cause harm to the body, such as muscle strain. Prolonged exercise is not necessarily better than shorter exercise, and after a long period of exercise or too intense exercise, it is common to eat or drink a lot of water to compensate for the energy lost during the strenuous movement. The best course of action is to exercise in moderation to stay fit.

2. Pay attention to the maintenance of feet.

Many exercises, including running, aerobic exercise, can put pressure on your feet all the time, so pay attention to the maintenance of your feet while exercising. The first step in caring for your feet is to have a pair of well-fitting and comfortable shoes. In addition, when exercising, you should also pay attention to the heels and front feet not to exert too much force, and do not put too much force on them.

If you want to build muscles, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

Step 1: Warm-up (10-15 minutes): As soon as many novices enter the gym, they are impatient and immediately start to exercise vigorously, neglecting an important part - warming up.

Wang Anli said that warm-up activities can not only reduce sports injuries, but also improve exercise ability, improve joint flexibility, and mobilize internal organs.

Warm-up activities are based on body warmth, slight sweating, and no fatigue, and low-intensity activities are the mainstay, such as doing some knee stretching exercises first, and then jogging for a few minutes, preferably outdoors; After the jog, walk for a while, and increase the swing amplitude of the arms appropriately; Once you feel your body temperature rise, do some stretching exercises. In addition, warm-up activities can be targeted, such as jumping jacks, lunges and leg stretches to mobilize breathing and leg muscles before spinning training.

Step 2: Train (about an hour). Many people run on the treadmill for 1 hour when they enter the gym, which makes it difficult to do strength training afterwards because the energy has been exhausted.

The correct order is: anaerobic after aerobic first, such as dumbbell curls, squats and other anaerobic exercises to improve metabolic function, and then aerobic exercise, the exercise effect is better, but note that the sum of the two should not exceed 1 hour.

When carrying out equipment training, you should practice large equipment first and then practice small equipment, if it is the other way around, there may be no stamina; Also follow the principle of gradual progress, starting with light pounds, such as 1 pound, 3 pounds, and then 5 pounds or more; The number of practice sets starts with 2 sets and gradually increases to 12 to 15 reps in a set. In addition, when novices practice strength, they should first choose fixed equipment, such as bench press with a smith machine, feel the muscle contraction and learn to exert force, and then practice free weight training, such as lifting the barbell from the ground.

Step 3: Tidy up or relax (5-10 minutes). After training, 5 to 10 minutes of small exercise tidying up activities can help muscles recover faster and prevent muscle cramps, injuries and soreness.

For example, you can walk or run 300 meters briskly, do stretching activities, etc. In addition, relaxation activities are also targeted, that is, which part of the muscles are used more during exercise, and they are relaxed**, for example, spinning training uses more muscles in the legs and shoulders, and after training, you can do leg presses, shoulder rotation and other actions.

Apparatus: There are a lot of machines in the gym. There are fixed equipment, dumbbells, barbells and other heavy free equipment, and it is very complicated, for friends who are new to the gym, they don't know how to start at all.

Beginner bodybuilders: Strength exercises should be based on equipment training, supplemented by free weights. Because the fixed device has a certain movement trajectory, it is easier to grasp, and the muscle groups will be more felt.

General exercisers: You can do 20 45 minutes of strength exercises first, and then 20 45 minutes of aerobic training, and the overall fitness time is controlled to about 1 hour.

Intermediate and advanced trainers: Extend the training time or increase the training intensity according to their own needs.

The above content reference: phoenix.com-gym workout by step.