What knowledge should novices know when they are just starting to exercise with bare hands?

Fitness can be said to be becoming more and more popular in an era like this. There are also a variety of fitness methods and methods, including equipment fitness in the gym, and manual fitness at home or in the park. Nowadays, what everyone has more contact with should be the equipment fitness in the gym, because now the gym can be said to be everywhere, and there will be one or two in almost every place.

But for freehand fitness, we may not know very much, even if the freehand fitness equipment is not less around us, but few people will touch it, to learn how to use it, how to let those freehand fitness equipment help themselves to achieve the goal of fitness. So next, let's introduce you to 3 knowledge points about how novices can start freehand fitness.

First, start with simple actions.

If we are new to freehand fitness, in the case that the relative strength of our body is not large, and the stability of the body is not enough, it is best to start with some simple actions and slowly improve our body strength and stability. Relatively simple freehand fitness movements, such as the well-known push-ups and crunches, as well as pull-ups.

Through the practice of these three movements, and then after the accumulation of time, our physical strength and our own stability will increase to a certain extent. This is a relatively long-term accumulation, we can't be too anxious, don't do it in the case of insufficient physical strength, to complete some difficult movements. To complete any difficult movement, what we need is a long period of training accumulation.

Second, persistence is very important.

Any fitness training, any exercise, if you want to have a training effect, or if we want to achieve our own training goals, it is based on the basis of our own ability to adhere to, if you don't practice for a few days, or don't train for a long time, don't exercise, just occasionally think about it to move, how can such a training make your body have a training effect.

If we want our training to be effective and achieve our training goals, we should have a better training plan, such as 3-6 times a week. The training plan is very important for us, after having a fitness plan, we need to insist on exercising through such a training plan, so that we can slowly let our body develop towards our training goals.

Third, after a period of training, you can try to complete some difficult movements.

If we can do push-ups, crunches and pull-ups well. After a long period of accumulation, we find that we can easily complete push-ups and crunches, and easily complete pull-ups, we can try some difficult freehand fitness movements, such as handstands, stand-ups, and human flags and other difficult freehand fitness movements.

After we can complete these difficult movements, our training confidence will be greatly improved to a certain extent, so as to help us better adhere to fitness training.

If you pursue speed too much, you may get injured in the process, so you have to practice step by step. The pursuit of large weights is likely to cause our muscle strain.

If you are a novice to exercise with your bare hands, you must first understand that you must do warm-up exercises before exercising, otherwise it will put pressure on your muscles, and you should also do stretching exercises after the exercise to relieve the soreness of your muscles.

The first knowledge point, you must pay attention to yourself, and when you train, you must master the explosive power of this power, and the second selfish point, when practicing this weight training, you must train with your bare hands, and you must let your arms have explosive power.

Novices should not blindly work out, and when you want to customize your fitness plan, you should keep these points in mind:

1. Start with low-intensity aerobic exercise to improve cardiopulmonary function.

People who do not have a fitness foundation want to **, it is recommended that you can start with low- and medium-intensity aerobic exercise, which can improve lung capacity and heart strength, so that you are not easy to give up, you can improve your exercise ability, and gradually increase the exercise time, which will help the body consume more calories and slowly lose weight.

Medium and low-intensity exercise is recommended for brisk walking, jogging, cycling, square dancing, playing ball, swimming and other sports, not less than 40 minutes each time, and intermittent running, HIIT training, boxing, skipping rope, etc. are recommended for medium and high-intensity exercise, and the effect of jogging for 40 minutes can be achieved by insisting on 20 minutes each time.

Novice fitness maintains more than 3 times a week in order to gradually improve their exercise level and slowly lose weight.

Do more resistance training to gain muscle, start with compound movements, and improve muscle dimension.

For people who are usually weak in strength and relatively thin in stature, it is recommended that you do more resistance training to improve the muscle dimension. Especially after the age of 30, muscle will be lost year by year, whether you are gaining muscle or losing fat, you need to do more resistance training.

Resistance training can start with compound movements, such as squats, deadlifts, pull-ups, rows, presses, push-ups and other movements, with 4-5 sets of 10-15rm per movement, and the interval time between groups is about 45-60 seconds.

You need to allocate muscle group training reasonably, you can't exercise every day, pay attention to the target muscle group to combine work and rest, after each training, the large muscle groups need to rest for 3 days, and the small muscle groups need to rest for 2 days.

3. Gradually increase the training intensity.

A fitness program is not set in stone, but it needs to be gradual in order to develop excellent body proportions. The training intensity of beginners will be relatively low, but when you work out for 2-3 months, your overall fitness will be significantly improved.

Whether you are gaining muscle or losing fat, you need to regularly increase the difficulty of training, such as increasing the level of weight bearing, and choosing exercises with higher fat burning efficiency can avoid fitness bottlenecks and build a good body faster.

For those who customize fitness plans, you should keep these 3 points in mind, you will be able to avoid fitness blind spots, and the training effect will be twice as effective with half the effort!

The first basic knowledge is that you should learn to warm up, only a good warm-up body can be opened, and the second point is the knowledge that you should learn, that is, when exercising, the most basic force points and skills must be mastered.

The correct posture, if the weight is too high, which movements can not be done, the most important thing is the correct posture of each movement.

First, you can try more sports, and after you have a different experience, you can choose some of your favorite sports.

Second, in terms of time arrangement, you can constantly adjust at the beginning, try to find the most comfortable exercise time for yourself, or find the time that is most convenient for you, which is especially important for office workers.

3. If you go to the gym, pick a venue that makes you feel the best, it is recommended that it must be close, either close to home, or close to the place of work, no one wants to go back and forth before and after the gym, which is easy to produce fatigue, which is not conducive to persistence No matter how you choose, there is only one core idea, that is, you have to make yourself interested and have the conditions to stick to it.

Hello, happy with this question.

Beginners should start preparing for fitness in the following areas:

As we all know, the general sequence of exercise is warm-up - anaerobic - aerobic - stretching massage.

1.Warm up before starting your workout.

Be sure to warm up before exercising, as the purpose of this is to reduce the risk of injury. No matter what kind of intensity you do, warm up before training. The warm-up time for novices is about 5-10 minutes.

2.Both upper and lower body movements are taken into account.

Novice beginners can exercise about 2-3 times a week, and at the same time, they should take into account the upper body and lower body when exercising. If you do full-body exercise, you will burn more calories; Therefore, when training the upper body, the lower body can just rest, and the upper and lower bodies can be exercised alternately.

Lower body fitness.

3.Stick to the same amount of training.

For beginners, the current goal is to lay a good foundation and exercise properly. Novices can train their backs + chest + buttocks, in addition to skipping rope, running, squats and so on. There are many ways to exercise, so find the items you want to practice and train accordingly according to your physical condition, but with the same amount of training.

Keep moving.