Warm up:
1. You need to warm up slowly before training, and you can do brisk walking and jogging. If we are in the gym, the ways will be more diverse. We can use the bicycle elliptical stair machine to make the body sweat a little first, and pave the way for the next exercise, both physically and mentally.
2. In addition to sweating slightly during warm-up, you should also add some stretching actions, which are called "stretching your arms and legs". The movement of the upper limbs is mainly to move your shoulder joint. The movement of the lower limbs can stretch the thighs back and forth and stretch the hip muscles. The stretching time of the movement should not be too long, and each part only takes about 2-5 seconds.
3. We can also warm up with relatively easy movements similar to muscle groups, such as warm up with bare hands before squatting and warm up with push-ups before bench press, which are all very good choices.
Strength training:
1. What is strength training? Squat, bench press, hard pull-ups and push-ups all belong to strength training, while running, jumping and cycling belong to aerobic training.
2. Compared with running, you can last 30 or even longer, and doing 20 push-ups may be good for most people.
3, strength training is a very good means of muscle exercise, it can effectively force your muscles to grow by increasing the load, make you look stronger, and achieve the effect of exercise.
Differentiated training 1:
1. In strength training, we usually use differentiation training, because a single muscle needs about two days' rest after full training, and differentiation training can maximize the time efficiency of training.
2. Beginners are generally advised to use dichotomy and alternate upper and lower limbs. For example, train all the muscles of the upper limbs today, train all the muscles of the lower limbs tomorrow, or train the muscles of the chest and back today and the muscles of the legs and shoulders tomorrow.
3. Beginners don't need to give too much stimulation to a single muscle group at first, and the level can't be reached. They don't need to spend an hour of strength training on chest muscles. Every time they train a single part, the differentiation cycle will be longer and the training frequency of a single muscle will be less, which is not conducive to the shaping of the body. With the gradual improvement of the level, a more systematic method can be gradually adopted.
Training list (differentiated training) 2 Training arrangement example (chest and back): Pull-ups 3-4 groups 6- 12RM (not assisted by equipment). Barbell bench press 3-4 groups 12- 15RM. Group 3-4 12- 15RM pulled down at a high level. Group 3-4: Sitting posture with chest out 12- 15RM. Sitting rowing: 3-4 groups 12- 15RM. Push-ups 3-4 groups 12- 15RM.
Novices are generally weak, so you can use this alternate training method to give your muscles enough rest time. RM means that you can only do this weight 12 times. For example, if you can only do a set of push-ups 15 times, then this is your 15RM. The same is true of other movements.
Relax:
1, relaxation after exercise is at the end, but it is very important. Many people left after exercise. Long-term bad for the body, will make the joint activity decline, the body becomes stiff, not worth the loss.
2. If there are flowers, you can relax your muscles again with a foam shaft or fascia gun after exercise, so that the congested and swollen muscles can be slowly relieved and enough muscle tension can be released.
3. Then through static stretching, fully stretch the target muscle group, that is, the part you are training. The stretching time of each part is not less than 30s, which can relieve the muscle ache the next day, help the body recover, improve the flexibility of the body, increase the range of joint activity within a reasonable range, and stretch and relax after exercise. This is a good way that everyone should do.