In the gym, it can be generally divided into aerobic exercise and anaerobic exercise. Of course, there is also a kind of exercise, that is, taking oxygen, playing mobile phones, taking pictures, brushing friends circle and watching Tik Tok. Two hours passed quickly, in fact, this really helps to grow. And muscle and fat will not change with the length of time you play!
Therefore, although two hours is a long time, it is still useless for people who can't reasonably allocate and arrange fitness time and fitness plan.
Next, I will introduce you to a set of ways to spend two hours in the gym and how to play a real role. Of course, it's just a personal opinion. It may not be suitable for everyone, but it must be suitable for most people. After all, everyone's physical foundation is different, so the same training plan is not suitable for everyone.
Next, we will carry out a gym training program for two different groups of people.
One is to lose weight.
For these people, they just want to lose fat as soon as possible, so aerobic exercise should take up more than half of the time, and at least one hour should be set aside for aerobic training. If you can't find a private tutor, try to attend a group class. After all, the effect of practicing by one person is different from that of practicing by a group of people. It's easy to be lazy if you practice by yourself. And exercising with everyone will play a very good driving role.
So, don't miss this opportunity every time you exercise. Even if you run on a treadmill, you won't consume as many calories as you do with a group class. Secondly, if you really don't have time for class, you can do aerobic training by running, but you should also pay attention to the fact that each run must last for more than 40 minutes. Heart rate is above 150, otherwise aerobic exercise will not help to lose weight.
After aerobic exercise, you can do some anaerobic exercise locally. Boys can divide their body muscles into several parts and circulate them once a week. In the process of exercise, it is necessary to strengthen a certain intensity, which can better increase the muscle effect!
Let's talk about friends who want to gain muscle through the gym. How to make better use of two hours of fitness time is different from the purpose of losing weight. The main purpose of these people is to increase muscle mass through exercise, so it is necessary to make strict and meticulous muscle building plans, including muscle building recipes. Every part of the muscle training action, training intensity, training time has strict requirements.
If you don't want to find a tutor and want to train well, then you must study hard and study hard. The reserve of fitness knowledge is essential, and the strength of muscle movement and muscle gain must be mastered in detail, otherwise it will only get twice the result with half the effort, neither gain muscle nor delay time. Next, I will give you a gym training plan.
Keep exercising, and you will meet a more perfect self! Come on! !
Methods/steps
1/7
Day 1: Chest (flat barbell 8- 12 group, flat dumbbell 6 group, chest clamp 6 group).
2/7
The next day: 6 groups of pull-ups, 6 groups of rowing with both arms, 6 groups of rowing machine and 3 groups of high pull.
3/7
? Day 3: Shoulder (Smith sitting and pushing 8 groups, standing dumbbell 6 groups, chest expansion 6 groups, side lift 10 group, front lift 6 groups).
4/7
On the fourth day, two arms (6 sets of vertical dumbbell bent arms, 6 sets of vertical barbells, 6 sets of big bird machines, 6 sets of reclining stools and 6 sets of bird bent arms) and three arms (6 sets of supine bent arms and narrow push, 6 sets of dumbbells with hands behind the neck, 6 sets of vertical pull-down and 6 sets of vertical push-down).
5/7
Day 5: Abdominal muscles (4 supine tummies, 4 flat supports, 6 supine mountaineering runs, 6 supine straight leg lifts and 4 supine side tummies).
6/7
Day 6: Legs (6 groups squatting, 4 groups bending, 4 groups pulling with barbells, 6 groups lifting with backward pedal machine, 4 groups bending).
7/7
Rest on the seventh day.
Remember to do some deep painting before/after fitness!
Just say the answer: how to arrange it depends on your goal.
Actually this is the most responsible answer.
I am a professional doctor and an athlete. I have worked in the gym for 20 years and trained many fitness coaches and athletes.
Different fitness goals have different training plans.
For example:
Do you want to improve your physical fitness or endurance?
Increase strength or muscle?
Improve flexibility or lose weight?
So, just saying a plan is not necessarily what you want.
Match the plan according to your different goals.
Now the gym, a little better is generally divided into several functional areas:
Instrument area: set for increasing muscles.
Free equipment area: barbells and dumbbells are mainly used to increase muscle preparation.
Aerobic area: generally, it is treadmill, elliptical machine, treadmill, etc. Used for endurance sports.
Spinning bike: actually, it's just an interesting treadmill, not as fantastic as the legend.
Gym: It's the kind where we have group classes and dance together, and some have yoga and trampoline classes.
Swimming pool: I don't need to explain this.
Then there are rest areas, bathrooms, toilets, self-service sales and so on.
So, according to your goal, choose exercise and make a plan.
Moreover, we should do what we can, for example, to gain muscle.
You must first know your current strength baseline.
Design and match a suitable plan according to how long you need and what you want to achieve.
No matter what you practice, you have one thing in common.
Don't be brave, don't get hurt, don't get hurt, don't get hurt.
Let's talk about this first.
You can write privately if you have any questions.
I wish all the best!
If you are a novice, you can spend about two hours exploring the norms of fitness movements, so that you can make faster progress. If the fitness time is long and the foundation is good, the fitness time will be reduced to about one hour and the training intensity will be improved.
In this short 1 hour, we must focus on improving the training intensity. You can increase the training load or increase the number of groups, and then strictly control the rest between groups. If we can arrange the training intensity reasonably and control the training time, we can get better fitness effect in less time.
Find an experienced coach, buy a month's private education and read more books on fitness and nutrition at ordinary times. Learning needs a process, so does training. Two hours is too long for a novice, which is completely unnecessary. One hour's training is enough. Step by step, slowly entering the state is the basic requirement of fitness. Everything has a process. Studying more, asking good people for guidance and forming good habits will be of great help to the future fitness road.
Ten minutes warm-up
The power of 70 minutes
Thirty minutes of aerobic exercise
Ten-minute stretching
In this short 1 hour, we must focus on improving the training intensity. You can increase the training load or increase the number of groups, and then strictly control the rest between groups. If we can arrange the training intensity reasonably and control the training time, we can get better fitness effect in less time.
Warm-up ~ strength ~ aerobic ~ stretching