Especially when I go to the gym, I can't figure it out. Always watch what the great fitness god is practicing, and wait for others to leave before imitating. This is very dangerous. It is not advisable to try blindly without carefully studying the weight and movement.
If you are a novice, you must first feel the strength of the target muscle with your bare hands or with a small weight. In layman's terms, it is which muscle you want to practice. If you always feel that the muscles in this part are mainly exerting force during the movement. Only in this way can we have a good exercise effect on the target muscles.
Fitness is a step-by-step activity. When doing strength movements, we should pay attention to slow down, avoid using inertia, and let the muscles fully stretch and contract. Many novices will blindly pursue heavy weight, which is actually very dangerous, and heavy weight is bound to be accompanied by high risks. Small weight can achieve better exercise effect many times.
In the gym, we usually divide the body into upper limbs, lower limbs and back for targeted exercise, so that we can arrange courses in a cross-style. Because most muscles need a 48-hour recovery period, cross-training can be more efficient. It is recommended that you pay attention to our gym assistant micro signal (hiydzs) and reply "32 1" to get the basic course of 32 1 training method, which is suitable for beginners to exercise all over the body.
The fitness training plan of Zac Efron, the protagonist of High School Musical, is also arranged according to the 32 1 training method. This is his schedule:
The following plan belongs to upper body intensive training, which consists of four steps and three movements to strengthen upper limb muscles.
First, warm-up training
Beginners are often the easiest to ignore warm-up. Warm-up is very important, which is related to the fitness effect and avoids injury.
Warm-up exercise: jogging on the treadmill for 2 minutes+elliptical machine for 6 minutes+jogging on the treadmill for 2 minutes.
If you don't have these devices, you can also relax for 2 minutes+jump for 2 minutes+relax for 2 minutes.
Second, dumbbell bench press
3 groups, 20 times each.
Action essentials:
1. Sit on a flat bench with a dumbbell in each hand and put it on your lap with palms facing each other. Then lift the dumbbells with your thighs, one at a time, and then lie back with your arms bent to support the dumbbells, shoulder-width apart. After the body is stable, hold your chest and abdomen, hold your feet on the ground, straighten your arms up, push the dumbbell up to your chest and palm forward. This is the starting position of the action.
2. Bend your arms, slowly lower the dumbbells to the sides of your chest and inhale at the same time. Until the chest is stretched to the limit.
3. Keep your arms straight up, quickly push the dumbbell up to the top of your chest and exhale at the same time. Stay at the top and feel the contraction of the chest muscles.
4. The above is a complete action, repeat the action to the recommended number of times. Ideally, the dumbbell should be lowered twice as long as it is pushed up.
Meaning: Don't throw away dumbbells directly after practicing a group, which may hurt your rotator cuff and bring danger to people who are exercising around.
6: You can also use barbells or elastic bands to do this action.
Third, dumbbell birds.
1. Sit on a flat bench, hold a dumbbell in each hand, put it on your lap, palms facing each other. Then lift the dumbbell with your thighs and lie back. Bend your arms and support the dumbbells on both sides of your chest, shoulder width apart and palms facing each other. Then push the dumbbell to your chest, with your arms slightly bent, your palms facing each other and the two dumbbells touching each other. This is the starting position of the action.
2. When inhaling, slowly open your arms to both sides. With the increase of the opening amplitude, the elbow bending degree increases slightly.
3. After stretching the chest to the limit, stay for a while, then lift the dumbbell back to the starting position while exhaling.
The whole movement is not simply pushing up and down, but like a bird flapping its wings. The trajectory is perpendicular to the ground, not the body.
5. The above is a complete action, repeat the action to the recommended number of times.
6. The above actions are always palm to palm, or you can rotate the bird with your thumb down and your palm up.
Fourth, parallel bars arm flexion and extension-chest muscle version
Three groups, 30 times each.
1. You need to stand on the parallel bars when doing this sport. Put yourself in the starting position and support yourself above the parallel bars with your arms (arms straight).
2. Inhale, slowly descend, lean forward about 30 degrees, and elbow slightly outward until you feel a slight stretch in your chest.
3. once you feel stretched, use the strength of your chest to return your body to the starting position and exhale at the same time. Tip: When you reach the highest point of action, don't forget to squeeze your chest hard for a moment.
4. Repeat the action a specified number of times.
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