1, strength training. It can stimulate muscle growth, and the improvement of muscle content is very important to gain muscle and reduce fat. Beginners can exercise large muscle groups once in 1 training day, without isolating muscle groups or carving a muscle.
Beginners recommend three actions: glass squat, flat bench press and high position pull-down. It can train lower limb muscles and upper body muscles respectively, and at the same time enhance the coordination ability of limbs and improve physical fitness. Suggest 1 week to practice 3 times, practice 1 day after rest 1 day, and stick to 1 month.
2. Three major trainings. After the first stage has a certain training foundation, you can practice the "golden movements" of fitness, that is, hard pull, bench press and squat. The purpose of this stage is also to increase muscle content.
The three major movements are multi-joint compound movements, and all muscles of the whole body will participate in the movement, which is very helpful for the growth of muscles of the whole body, so that beginners can practice more muscle groups in a short time and give consideration to efficiency. It is recommended to practice 1 week for 3 times, practice 1 day, rest 1 day, and persist for more than 1 month.
3. Differentiated training. Through the first two stages, the trainer may have a certain muscle content, but the muscle shape is not perfect. At this stage, some differentiation training is needed to carve muscles. Use chest, shoulders, back, legs and hands for strength exercise. If you want to lose fat, you need to supplement it with aerobic training. It is recommended to practice five times a week, 1, each time 1 part.
Beginners should not seek immediate results at the beginning, exercise is a lifelong thing. At the same time, pay attention to diet, bid farewell to high sugar and high fat, and improve the intake of protein in diet. It is also important to get enough rest.