Fitness methods and steps
Fitness methods and steps, nowadays is the health of the whole population of the era of health, people pay more and more attention to the body, many people in order to exercise or maintain a good body and adhere to the fitness movement, the following specific to see the fitness methods and steps are.
Fitness methods and steps 1The first step is to prepare
Fitness before the preparatory work, such as: to avoid fasting workout, fitness should be appropriate to eat something to replenish energy, such as boiled eggs, bananas, and other food, so that you can play more excellent. Half an hour before the fitness to replenish a glass of water, change into a set of comfortable fitness clothing, easy to fitness workout.
The second step is warming up
The step of warming up is very important and we can't ignore it. How to warm up scientifically? We can carry out dynamic stretching, moving the joints of all parts of the body, and then 10 minutes of jogging or fast walking training to enhance the body's blood circulation, so that the body into the state of the movement, in order to reduce the chance of injury.
The third step is the formal training
Formal fitness training, you have to arrange the strength training first, after the arrangement of aerobic exercise. Neither muscle gainers nor fat loss people can ignore strength training.
The muscle-building crowd schedules 40-60 minutes of strength training and 20-30 minutes of cardio each time, and the fat-loss crowd schedules 30-40 minutes of strength training and 30-50 minutes of cardio each time.
Strength training should follow: the principle of compound movements prioritized over isolation movements, 4-6 movements for each target muscle group, and selecting 10-15RM weights can enhance muscle dimensions.
We have to reasonably allocate muscle group training, can not work out the same muscle group every day, we have to give the target muscle group to arrange a reasonable rest time, large muscle group after each training to rest for 3 days time, small muscle group training to rest for 2 days time.
If you are 3 trainings a week, then you can do a triple split training, one day to work on chest + arms, one day to work on abdominal + hip and leg muscle groups, and one day to work on the shoulder and back muscle groups, so that the target muscle groups can be rotated to get rest.
Aerobic exercise, we should arrange suitable exercise according to our own exercise ability, do not start with the big intensity training. People who do not have a sports foundation can start with low-intensity sports, jogging, fast walking, swimming, aerobics, pedal cycling and other sports.
After adhering to a period of time, with the enhancement of athletic ability, you can transition to high-intensity training such as variable speed running, HIIT interval running, which can further promote the body to burn fat.
The fourth step: stretching and relaxation
The last step of the fitness is stretching, stretching training can relax the body's major muscle groups, improve the phenomenon of congestion, alleviate the emergence of the feeling of soreness and pain, and promote the repair of the body.
We only need to spend a few minutes on static stretching to effectively enhance the fitness effect. Do not take a shower immediately after the fitness, we have to when the body is no longer sweating, body temperature back to normal, and then go to a warm bath.
Fitness methods and steps 21. First run on a treadmill
You do not hire a personal trainer, of course, they will not take the time to teach you the action, but you can find them to help teach you how to use the treadmill. Because cardio equipment will not delay too much time, a few minutes you will be able to use it, the buttons on it to figure out by yourself, really do not understand you can ask the person next to you, usually others will also tell you how to use.
You just need to turn on the main switch, press the start button, and then adjust the speed upwards, the newcomers adjusted to between 5.0-6.0 can, followed by you can run.
Master the rhythm of running, keep even breathing, arms and feet to coordinate the movement, the back should be straight, do not stare at the treadmill's panel, which will affect the running, just like this continuous running 20 minutes can be.
Running on the treadmill is very easy, you can train 1 time a day, after insisting on 1 month, your physical fitness will have obvious improvement.
2. Follow the group exercise class
In the gym there are some group exercise classes that do not cost money, the common ones are: dynamic cycling, aerobic fat loss exercise, yoga, and other trampolines, barbell exercise, combat exercise and so on.
For newcomers, you can experience these free group exercise classes, as long as there is a class you go with the group, of course, if you are a boy, yoga classes do not have to participate in, which are almost all girls, you can look at the basic movements, their own home to practice can be.
Personally recommended is the dynamic cycling.
Of course, you have to look at this coach will not be active atmosphere, if the action is too fast to change the aerobic fat loss exercise, if the action from slow to fast, then you can follow the ride for a period of time, 1 month or so will be able to adapt.
Most of the group exercise classes are aerobic exercise, most people take classes to lose weight, but the results are not much change, some group exercise coach also has flab. Let you go to class, the purpose is to increase the motivation to exercise, first do not care what kind of practice, follow the practice of 1-2 months, once again strengthen the physical fitness, for the back of the training to lay a good foundation.
3. Learn to use fixed equipment
After a variety of aerobic exercise skilled, you have to start to do strength training, at first do not blindly random practice, but should first learn to use fixed equipment.
Need to choose some multi-joint movement of fixed equipment, can be practiced to the whole body muscles, and at the same time can comprehensively improve the basic strength, focusing on the chest muscle, back and leg training equipment.
The recommended equipment movements here are: seated chest push, equipment leg lifts, Huck squats, seated rowing, and high pull-downs.
In addition to this, you can also use the Smith machine to do squats, bench presses, hard pulls, rowing and other movements.
It is recommended to practice only 2 movements at a time, do 4 sets * 12 reps for each movement, and train with low to medium weights.
For example, if you want to train your chest muscle, you can choose the seated machine chest push and Smith machine bench press, pay attention to the stretch and contraction feeling of the chest muscle, and the speed of the movement should be slowed down, so as to have the effect.
You can train 4-5 times a week, and you can do some yoga poses during the breaks to stretch your muscles so that you can stick to it for a long time.
4. One by one training dumbbell basic action
The first fixed instrument is just an appetizer, mainly to help improve the basic strength, want to fully develop the muscle, dumbbell action is essential.
You can say this: dumbbells belong to the universal training equipment, even now there is no fixed equipment around, there is no barbell, as long as there is a pair of dumbbells, you can design many kinds of training movements, you can work every part of the muscle.
The movements you'll want to learn are: dumbbell bench press, one-arm dumbbell row, goblet squat, dumbbell push-up, dumbbell curl, and seated dumbbell arm extension. It corresponds exactly to the pectorals, back, legs, shoulders, biceps and triceps.
All need to be done with both hands, except for the one-arm dumbbell row, which is a unilateral movement.
Do 4 sets*15 reps for each side of the unilateral movement, and 5 sets*12 reps for the other two-handed movements.
It is recommended to practice 1 movement per day, and you need to study the details of the movement repeatedly to feel the power of the target muscles.
5. Join the barbell action
The previous stationary equipment and dumbbell training action is to lay the foundation, to the back of the key part or barbell action. Because barbell movements allow for the use of larger `weights, lifting muscle mass will be quicker, as well as becoming more explosive, so that you can see an overall training effect.
The movements you need to focus on strengthening are: barbell squat, barbell hard pull, barbell bench press, barbell row, barbell push press, barbell curl, and supine barbell arm extension.
Fitness Methods and Steps 301 The Right Steps to Fitness
First of all, you need to know what your fitness goal is, whether it is to lose weight, gain muscle, or strengthen your 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 advisable, and lack of sleep can also affect fitness. When you work late at night a lot, your body overdraws itself, leading to disrupted 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.
02 What to pay attention to in the process of muscle building
1, slowly improve their weight weight
Initially, when 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 line 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 single, 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.