Beginners' fitness steps, in fact, many people will go to fitness exercise in their spare time. Proper fitness can not only make our bodies healthier, but also strengthen our bodies. So here are the steps for beginners to keep fit.
Beginners' fitness steps 1 First of all, you need to know what your fitness goal is, whether to lose weight, gain muscle or keep fit. In this way, we will no longer be confused by fitness and make a fitness plan for ourselves. Everyone is suitable for different training intensities. Choose the exercise that suits you according to your actual situation, and don't blindly compare and imitate.
The second step is to know how to arrange fitness training, such as fitness time, content, frequency and so on. Under normal circumstances, the fitness time is generally controlled at 1-2 hours, and beginners can spend one hour. Exercise 3-5 times a week to keep your body changing.
Scientific fitness steps are: warm-up resistance training, aerobic exercise, relaxation and stretching. Suitable for any fitness purpose. Muscle exercisers should pay attention to strength training, while dieters should pay attention to aerobic exercise, with different emphasis. Aerobic exercise includes brisk walking, square dancing, jogging, cycling, playing ball, swimming, skipping rope, climbing, rock climbing and jumping. Weight training such as dumbbells and barbells is the main content of strength training. Squat, push-ups, pull-ups, flat support, lunge squat and other actions have good results.
The third step is to learn to eat. Only by combining diet with exercise can your fitness effect be doubled. The principle of healthy meals is to stay away from all kinds of flavors and excessive processing, and give priority to light processing. Don't forget to have dinner or meat. Take a balanced intake of carbohydrates, protein and fat, keep a diversified diet, choose appropriate ingredients, keep low-oil and low-salt cooking methods, supplement high-quality protein, and make your body work more efficiently.
The fourth step, exercise, don't overwork. Too much exercise is not desirable, and lack of sleep will also affect the fitness effect. Often working late at night, the body will overdraw, leading to disorder of growth hormone secretion, but it will also affect the speed of muscle repair and fat decomposition. As long as you keep a normal routine every day, you can effectively repair your body function and be more efficient the next day.
What should I pay attention to in the process of muscle gain?
1, slowly increase your weight.
At the beginning of resistance training, it is mainly to learn the action norms and not to blindly pursue weight. As long as you master the action norms and then carry out weight-bearing training, you can reduce the chance of injury. To increase muscle size, we should choose the weight of 8- 15RM, that is, the weight of 8- 15 exhaustion, which can effectively stimulate muscle fibers and cultivate muscle lines.
2. Comprehensive exercises are more important than individual exercises.
To do resistance training, you should learn how to choose movements. Generally speaking, the combined action is better than the single action. In single point exercise, the muscle group is relatively single, and compound exercise can drive two or more groups of muscle groups at one time, thus improving the efficiency of muscle gain. While belly rolling, leg lifting on your back, push-ups, pull-ups and rowing are all compound movements, while belly rolling, leg lifting on your back and bending are all isolated movements.
3. Increase calorie intake and maintain a healthy diet.
Besides making a scientific training plan, we should also pay attention to nutritional supplement. Bodybuilding can increase the calories needed by the body, while muscle growth needs more calories. Therefore, the daily calorie intake of muscle enhancers is more than usual 10%- 15%, which makes muscles grow stronger. Eating too many calories doesn't mean you can eat and drink. Exercise should adhere to a healthy diet, supplement enough protein, avoid excessive intake of oil and carbohydrates, and avoid fat accumulation.
Step 4 combine work and rest
Pay attention to the combination of work and rest in muscle strength training. Objective Muscle tissue can't exercise every day. After each training, we have to rest for 2-3 days before entering the next round. The daily exercise time should also be controlled within 2 hours. The damage is too heavy. Need to rest at night, don't stay up late, sleep for more than 8 hours. It can help muscle repair and improve muscle capacity.
The function of fitness
1, barbell bench press
This kind of exercise is mainly aimed at the thicker and thicker muscles of the pectoral muscles you want to exercise, although this process can quickly stimulate the pectoral muscles, shoulder muscles and triceps. When exercising, you should properly protect your body. The waist should be slightly bent and the chest should be straight, so that you can exercise your chest muscles better.
2, arm flexion and extension
For many weightlifters, the upper body parallel bars should be flexed and stretched regularly every time, which can make the upper body muscles stronger. Normal parallel bars arm flexion and extension exercise can make pectoral muscle, deltoid muscle and triceps get exercise, and the exercise function is also relatively strong.
Step 3 push shoulders
For upper body muscles, shoulder muscles seem to be the most easily overlooked. Shoulder muscles are very important for shaping figure, enriching muscles and enhancing strength. Many actions can also be applied to shoulder muscles. If our muscles in this part are particularly fragile, it will affect other normal performances. Pushing the shoulder is one of the most basic and effective shoulder movements.
Beginner fitness step 2 1, preparation, carbohydrate supplement is more important, eat something 30 minutes in advance, and you will feel more energetic when doing exercise. Many people think that you should not eat to lose weight. But if the energy of fat metabolism is insufficient, the weight loss effect will be greatly affected. Dieters can divide dinner into two parts: before exercise and after exercise.
2, stretching, stretching before exercise, the purpose is to reduce the viscosity of muscles, increase the blood flow of exercise muscles, improve sports performance, and reduce the occurrence of sports injuries.
3, strength exercises, junior bodybuilders: strength exercises should be based on equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will feel more. General bodybuilders: You can do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour. Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
4. Finishing exercise, mainly stretching. The method is static stretching, not jumping up and down. Each part can be repeated 2 ~ 3 times, each lasting 15 ~ 30 seconds. In addition, in the process of equipment training, the target muscles should also be stretched between groups.
5. Take a shower and change clothes. Don't rush to take a shower after training. Take a break until you stop sweating. Take a bath with warm water. The most prone to problems in the gym is the sauna room. After intensive training, blood has flowed into the muscles in large quantities. At this time, sauna, internal organs and brain blood supply and oxygen supply are relatively insufficient, which is prone to danger.
6. Nutritional meals should generally be supplemented with a small meal after exercise. Mainly supplement a small amount of protein, carbohydrates and minerals with high glycemic index. Muscle builder: You should have a dinner after 1 hour of fitness.
The third step of novice fitness gives five warnings to fitness "novices"!
1, weight misunderstanding:
Blind pursuit of heavy load leads to movement deformation or incomplete training, which not only easily leads to injury of muscles, tendons and ligaments, but also can not effectively stimulate the movement muscles, which greatly reduces the training effect, just to satisfy one's vanity.
Suggestion: light is better than fake! Before you weigh any action, make sure you have good skills! Step by step when increasing strength! Do the right thing, each muscle joint does its job, and don't do any weightlifting!
2. Fake imitation:
Everyone knows how to exercise chest muscles in bench press, but not everyone knows it. They all do well! If you don't know your opponent's training purpose and imitate other people's movements and training methods, it is difficult to understand the essentials of the movements, and it is easy to deform the movements during training (such as squatting/bending). Before learning, we should fully understand the training effect, principle and matters needing attention of this action, so as to correct the screening action in time during training.
Suggestion: Know some sports knowledge, understand the planing and function of muscles, understand the joint movement involved in each movement, the form of muscle work, master the correct way of exerting force, mechanical angle and so on!
3, attend to one thing and lose another, a vicious circle!
Many people only focus on muscle size and strength level, ignoring other factors. Basic aerobic endurance is the basis of high-intensity training. Flexibility training can help you improve joint mobility, make you have more complete movements, and effectively avoid sports injuries! Tall buildings rise from the ground, and the foundation is as deep as the height of the building!
Many people only like to practice facial muscles such as chest, double head, front deltoid and rectus abdominis, but ignore the deep muscles (human engine) in the back, back shoulders and legs and abdomen, resulting in unbalanced muscle strength, skewed posture, strong outside and dry inside!
4, eat badly
Exercise should be combined with relevant nutrition programs in order to get better results. No matter what your goal is, only by paying attention to your diet correctly and improving your eating habits can you have an effect! Remember, it is food that shapes your body!
5. Insufficient recovery:
Just practice more, okay? Physical rest is not enough, and training rashly under fatigue will not only lead to insufficient concentration, but also easily strain tired muscles and even cause tendon inflammation. When training, the pain is weak and the strength can't be grasped, which reduces the stimulation to muscles and reduces the training quality. Therefore, it is important to have enough rest and recovery time, step by step-don't rush into work.