Beginner Fitness Steps
Beginner Fitness Steps, in fact, many people in their leisure time will go to the fitness exercise, proper fitness can not only make our body more healthy, but also can be strong, then the following for you to share the beginner fitness steps.
Beginner fitness steps 1First of all, you need to understand what your fitness goals are, whether it is to lose weight, gain muscle, or strong body. By doing this, we will stop being confused by fitness and create a fitness program for ourselves. Everyone is suited for different training intensities. To choose the right exercise program for you according to your actual situation, do not blindly compare and imitate.
The second step, you need to know how to arrange fitness training, such as fitness time, content, number of times and so on. Under normal circumstances, fitness time is generally controlled in about 1-2 hours, an hour of training for beginners can be. Healthy exercise 3-5 times a week to maintain the changes in fitness.
Scientific fitness steps are: warm-up resistance training, aerobic workout, relaxation, stretching. Suitable for any fitness purpose. Muscle people should focus on strength training, dieters should pay attention to aerobic exercise, the focus is different. Aerobic exercise includes brisk walking, square dancing, jogging, cycling, playing ball, swimming, jumping rope, mountain climbing, rock climbing, open and close jumping and so on. Weight training with dumbbells, barbells, etc. is the mainstay of strength training. Squats, push-ups, pull-ups, plate supports, arrow squats and other movements have a good effect.
The third step is to learn to eat. The only way to double your fitness results is to combine diet and exercise. The principle of healthy meals is to stay away from all kinds of flavors overly processed, and focus on light processing. Don't forget to eat regular meals or meat. Take a balanced intake of carbohydrates, proteins, and fats, keep a varied diet, choose the right ingredients, keep your cooking low in oil and salt, and supplement with high quality proteins to make your body work more efficiently.
The fourth step is to exercise and not overwork. Too much exercise is not desirable, and lack of sleep can also affect fitness. When you work late at night a lot, your body overdraws your body, leading to a disruption in growth hormone production, but it also affects the rate of muscle repair and fat breakdown. By simply maintaining a normal daily schedule, you can effectively repair your body's functions while being more productive the next day.
What to pay attention to in the process of muscle building
1, slowly improve their own weight weight
Initially, resistance training, the main thing is to learn the movement specification, do not blindly pursue a large weight. As long as you master the movement specification, and then weight training, you can reduce the chance of injury. To increase muscle size, you should choose 8-15RM weight, that is, 8-15 times the force of the weight can effectively stimulate muscle fibers, and develop muscle lines full.
2. Synthetic movements are more important than individual movements
To do resistance training, learn how to choose movements. In general, synthetic movements are preferred over individual movements. In a single-point movement, muscle groups are relatively homogeneous, and composite movements can drive two or more muscle groups at a time, thus increasing muscle-building efficiency. Whereas curls, supine leg raises, push-ups, pull-ups, and rowing are all composite movements, curls, supine leg raises, and bent-over lifts are isolated movements.
3, increase calorie intake and maintain a healthy diet
In addition to developing a scientific training program, but also focus on nutritional supplements. Bodybuilding increases the calories needed by the body, while muscle growth requires more calories. So, muscle builders consume 10-15% more calories per day than usual to make their muscles grow strong. More calorie intake does not mean you can eat and drink. During exercise, we should stick to a healthy diet with enough protein and avoid overconsumption of fats and carbohydrates to avoid fat accumulation.
4, labor and leisure
Plyometric training should focus on the combination of labor and leisure. Purpose muscle tissue can not be exercised every day. After each workout, we need to rest for 2-3 days before moving on to the next round. Daily workouts should also be limited to 2 hours. Over-injury. At night, we need to rest and not stay up for 8+ hours a sleep. Deep can help with muscle repair and improve muscle capacity.
Fitness action
1, barbell bench press
This type of exercise action is mainly aimed at the chest muscles that want to work out the thicker and thicker muscles, although this process can quickly stimulate the chest muscles, shoulder muscles and triceps. During the exercise, we have to properly protect the body. Bend slightly at the waist and straighten your chest a bit for a better pectoral workout.
2. Arm Flexion Extension
For many weightlifters, they have to perform upper body double bar arm flexion extension exercises regularly every time so as to make the upper body muscles stronger. Normal double-bar arm flexion exercises work the chest muscles, deltoids, and triceps, and the movement is more functional.
3. Shoulder Push Up
For the upper body muscles, the shoulder muscles seem to be the most neglected. The shoulder muscles are important for shaping, plumping and building strength. Many movements can also utilize the shoulder muscles. If the muscles in this area of our body are particularly weak, it can interfere with the rest of our normal performance. The shoulder press is one of the most basic and effective shoulder movements.
Beginner fitness steps 21, preparation, carbohydrate supplementation is more important, 30 minutes in advance to eat something, do exercise will feel more strength. Many people think that weight loss do not eat, however, if even the fat metabolism of the energy is not enough, the weight loss effect will be very affected by have an impact. Weight losers can divide a dinner into two before and after the exercise to finish eating.
2, stretching, stretching before exercise, the purpose is to reduce muscle adhesion, increase blood flow to the exercise muscle groups, improve athletic performance, and reduce the occurrence of sports injuries.
3, strength exercises, beginner fitness: strength exercises, should be based on equipment training, free weights as a supplement. Because fixed instruments have a certain trajectory of movement, it is easier to grasp, the muscle groups will be more feeling. General fitness people: you can first carry out 20 to 45 minutes of strength exercises, and then carry out 20 to 45 minutes of aerobic training, the overall fitness time control in about 1 hour. Intermediate and advanced trainers: can according to their own needs to properly extend the training time or increase the intensity of training.
4, finishing exercises, mainly stretching. The method is static stretching, do not bounce up and down. Each part can be repeated 2 to 3 times, maintaining 15 to 30 seconds each time. In addition, the target muscles should also be stretched between groups during equipment training.
5, bathing and dressing, do not rush to bathe after training, a little rest, when no longer sweating. Use warm water to take a bath. The most problematic place in the gym is the sauna, after the large intensity training, blood has flowed into the muscles in large quantities, this time and then steam sauna, the internal organs and the brain relative blood supply and oxygen supply is insufficient, it is easy to appear dangerous.
6, nutritional meals, generally after the exercise should be supplemented with a small meal. Mainly supplement a small amount of protein, high glycemic index ` carbohydrates, minerals, etc.. Muscle gainers: fitness about 1 hour to eat a full meal.
Beginner Fitness Step 35 Warnings for Fitness "Beginners"!
1, the weight of the misunderstanding:
Blind pursuit of large weight load, resulting in deformation of the action or training action is incomplete, not only easy to cause muscle, tendon and ligament injuries, failed to effectively stimulate the role of the muscle, the effectiveness of the training greatly reduced, only to satisfy their own vanity
Suggestions The first thing you need to do is to get your hands dirty! Make sure you have good technique before you go to the weights for any of the movements! Be gradual in increasing the intensity! Get the movement right, with each muscle joint doing its job, and never do anything just to lift the weight!
2, the wrong imitation:
We all know that the bench press is to train the pectoral muscles, but not everyone understands, and do a good job of this action! Not understand each other's training purposes, imitation of other people's movements and training methods, it is difficult to understand the main points of the action, training is also easy to action deformation (such as: squatting / hard pulling back hunching), before learning to fully understand the training effect of this action, the principle of the training and attention to the training of the timely correction of the screening action
Suggestions: go to understand some of the knowledge of the movement, to recognize the muscle planing and functioning, to understand the individual The action involves joint movement, the form of muscle work, to master the correct way of force, mechanical angle and so on!
3, lose sight of the other, vicious circle!
Many people's eyes are only concerned about muscle mass, power level, but ignored other elements, the basic aerobic endurance is the basis of high-intensity training, flexibility training can help you improve joint mobility, so that you have a more complete movement, so that you can effectively avoid sports injuries! Ten thousand feet high building, to have how high the building, to have how deep the foundation!
Many people only love to practice chest, biceps, deltoid anterior, rectus abdominis these face muscles, but ignored the legs (human engine) back, back shoulder, abdominal deep muscles, resulting in muscle imbalance, body skewed, external strong dry!
4, eat poorly
Exercise should be paired with a relevant nutritional program to have better results, regardless of your goals, only the right emphasis on diet, and improve eating habits to get results! Remember, it's food that builds your body!
5. Insufficient recovery:
Is it good to practice more? The body does not have enough rest, rush in fatigue training, not only focus on the lack of muscle fatigue, fatigue muscle is easy to strain, and even cause inflammation of the tendons, training pain and weakness, the force has not been caught, the role of the muscle stimulation is reduced, the quality of training down, so enough rest and recovery time is important, step by step - do not rush.