Fitness novice how to muscle training

Fitness steps for beginners Fitness steps for beginners, 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 1 First of all, you need to understand what your fitness goals are, 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. You have to choose an exercise program that suits you according to your actual situation, don't 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 1-2 hours or so, an hour of training for beginners can be. 3-5 times a week to carry out healthy exercise to maintain the changes in physical fitness. Scientific fitness steps are: warm-up resistance training, aerobic workout, relaxation, stretching. It is suitable for any fitness purpose. Muscle people should focus on strength training and weight losers should pay attention to aerobic exercise with different emphasis. 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, planks, and arrow squats are all effective. 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 overly processed flavors and to 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 to 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. What to pay attention to in the process of muscle building 1, slowly improve their weight bearing weight Initially, when resistance training, the main thing is to learn the movement specification, do not blindly pursue large weight. As long as you master the movement specification, and then carry out 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 weight of force can effectively stimulate muscle fibers and develop full muscle lines. 2, synthetic movements are more important than individual movements To do resistance training, learn how to choose movements. In general, synthetic movements are superior to individual movements. In a single-point movement, the muscle groups are relatively single, and the composite movement can drive two or more groups of muscle groups at a time, thus improving the efficiency of muscle building. While curls, supine leg raises, push-ups, pull-ups, and rowing are all a type of composite exercise, 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 supplementation. Bodybuilding can increase the calories needed by the body, while muscle growth requires more calories. Therefore, muscle builders consume 10-15% more calories per day than usual to allow their muscles to grow strong. More calorie intake does not mean you can eat and drink. During exercise, we should adhere to a healthy diet, supplement enough protein, and avoid excessive consumption of fats and carbohydrates to avoid fat accumulation. 4, combination of labor and leisure Muscle training should focus on the combination of labor and leisure. Purpose muscle tissue can not be exercised every day. After each training session, we have to rest for 2-3 days before entering the next round. The time of daily exercise should also be controlled within 2 hours. Over-injury. At night, we need to rest and not stay up for 8+ hours a sleep. Deep can help muscle repair and improve muscle capacity. Movements for fitness 1, barbell bench press This type of exercise movement is mainly for the thicker and coarser muscles of the pectoral muscles that want to exercise, although this process can quickly stimulate the pectoral muscles, shoulder muscles and triceps. When working out, we have to properly protect the body. The waist should be slightly bent, and the chest should be a little straighter, so that it can better exercise the chest muscle. 2, arm flexion stretching For many weightlifters, they have to perform upper body double bar arm flexion stretching exercises regularly every time, so that they can make the upper body muscles stronger. Normal double-bar arm extension exercise can make the chest muscles, deltoids, triceps get exercise, and the movement function is also stronger. 3, shoulder push-ups For the upper body muscles, the shoulder muscles seem to be the most neglected. Shoulder muscles are important for shaping the body, plumping up the muscles and building strength. Many movements can also utilize the shoulder muscles. If we have a particularly weak muscle in this area, it can interfere with other normal performance. The shoulder press is one of the most basic and effective shoulder movements. Beginner fitness step 21, preparation, carbohydrate supplementation is more important, eat something 30 minutes in advance, 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 eating before and after exercise.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 incidence of sports injuries.3, strength exercises, beginner bodybuilders: strength exercises, should be based on the main instrument training, free weights as a supplement. Because the fixed apparatus has a certain trajectory, 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 be appropriate according to their own needs to extend the training time or improve 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, each time maintaining 15 to 30 seconds. In addition, during the process of equipment training, the target muscles should also be stretched between groups. 5, bathing and dressing, do not rush to take a bath after training, rest a little while, and so on 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, the blood has flowed into the muscles in large quantities, this time and then the sauna, the internal organs and the brain relative blood supply and oxygen supply is insufficient, it is very easy to appear dangerous. 6, nutritional meals, generally after exercise should be supplemented with a small meal. Mainly supplement a small amount of protein, high glycemic index of ` carbohydrates, minerals, etc.. Muscle gainers: fitness about 1 hour to eat a regular meal. Beginner fitness steps 3 to fitness "beginners" of the 5 warnings! 1, weight 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 muscle, training effectiveness greatly reduced, only to meet their own vanity advice: rather light do not fake! Any action before you get on the weight to ensure that you master good technique! Gradually when increasing the intensity! Put the action in place, the various muscle joints in their respective roles, never to lift the weight and do nothing! 2, wrong imitation: we all know that bench press is practicing pectoral muscles, but not everyone understands, and do a good job of this action! Do not understand each other's training purposes, imitation of others action 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 hunchback), before learning to fully understand the training effect of this action, the principle and precautions in order to modify the training in time to screen the action recommendations: go to some sports knowledge, recognize the muscles of the decoupling and functioning, to understand the joints involved in each action! 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 only focus on muscle mass, strength level, but ignored the 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 action, so that you can effectively avoid sports injuries! Ten thousand feet high building, to have how high the building, we must have how deep the foundation! Many people only love to practice chest, head, deltoid anterior, rectus abdominis these face muscles, but ignored the legs (human body engine) back, back shoulder, abdominal deep muscles, resulting in muscle imbalance, crooked posture, outside strong! 4, eat poorly Exercise should be paired with a relevant nutritional program to have better results, no matter what your goal is, only the correct emphasis on diet and improve eating habits will get results! Remember, it is food that builds your body! 5. Insufficient recovery: Is more practice better? The body does not rest enough, rushed to train in a state of fatigue, not only the lack of concentration, fatigue muscles are easy to strain, and even cause tendon inflammation, training pain and weakness, the force has not been caught, the role of muscle stimulation is reduced, the quality of the training slipped, so it is important to have enough rest and recovery time, step-by-step - do not rush into it.