What are the gym equipment fitness programs? Nowadays, many people start to go to the gym for fitness, but they may be at a loss when they first enter the gym. Faced with so many equipments, they don't know how to exercise, and they don't have a customized fitness plan. Here are some fitness plans for fitness equipment.
What are the fitness programs for gym equipment? 1 Monday training schedule: chest+back.
Action 1: Flat barbell bench press? Number of groups/time: 4* 12— 15RM
Action 2: Sitting posture equipment clips the chest? Number of groups/time: 3* 15—20RM
Action 3: Flat dumbbell bench press? Number of groups/time: 4 groups * 12— 15RM.
Action 4: T-bar pulled down at high position? Number of groups/time: 4 groups * 12— 15RM.
Action 5: rowing with equipment? Number of groups/time: 4 groups * 15—20RM
Wednesday Training Plan: Shoulders+Arms
Action 1: Push your shoulders with dumbbells? Number of groups/time: 4* 12— 15RM
Action 2: Do you lift the dumbbell sideways? Number of groups/time: 4* 15—20RM
Action 3: vertical barbell bending? Number of groups/time: 4* 12— 15RM
Action 4: supine barbell arm flexion and extension? Number of groups/time: 4* 15—20RM
Friday Training Plan: Legs
Action 1: barbell squat? Number of groups/time: 4* 12— 15RM
Action 2: Sitting posture equipment leg flexion and extension? Number of groups/time: 4* 12— 15RM
Action 3: Sitting posture equipment lifts legs? Number of groups/time: 4* 12— 15RM
Action 4: Squat with dumbbells.
Summary of gym fitness plan
1, this gym fitness plan is more suitable for friends who just started to go to the gym to exercise. You can use this plan to train for 2 months, and then change your training plan or practice your movements according to your training level.
2. After each strength exercise, it is recommended that the practitioner add 10 minutes of abdominal exercises. You can practice by sit-ups, leg-shrinking sit-ups, leg-lifting on your back, flat support, etc.
3, the plan is dead, people are alive. In the process of training, practitioners should choose and adjust the daily training content according to their own situation.
There are many fitness equipment and high selectivity. As long as you have a thorough understanding, you can choose the one that suits you, and then make a fitness plan with your own gym equipment.
However, I still want to remind you that exercise can be moderate. If you are a novice in the gym, then the fitness plan should be from less to more. Don't eat a big fat man in one bite, your body will be too much.
What are the fitness programs for gym equipment? 2. Gym schedule
Before exercise
Burn fat faster: You can do many things before exercise. But the most important thing is how to minimize fat.
Have you ever thought about taking slimming cream to the gym? I'm afraid many MM just use slimming cream before going to bed.
Most external slimming products are effective active ingredients extracted from natural herbs. These active factors can act on the subcutaneous tissue that accumulates excess fat, promote skin microcirculation, reduce fat accumulation, and thus achieve the purpose of local slimming.
In fact, when exercising, the body's metabolism is accelerated, and the fat balls in the body's skin will become smaller. Therefore, applying a layer of slimming cream before exercise can make the body quickly and thoroughly absorb the effective ingredients in slimming cream. At the same time, because exercise makes the body warm, the slimming effect of slimming cream will be fully exerted.
At the same time, mm people generally prefer aerobics and other aerobic exercises, and do some equipment training and other local sculptures. Therefore, before exercise, applying slimming cream on key parts will naturally make the slimming effect of key parts better.
Personal education reminder: the lower abdomen and thighs are the hot spots for MM to lose weight. Many MM like to apply a layer of slimming cream to these key parts before exercise, and then wrap them with plastic wrap. It is said that this can maximize the effect of exercise to lose weight. However, Du Mei reminded MM not to use this "plastic wrap diet" in the abdomen.
Because people will sweat a lot during exercise for at least half an hour at a time, if the abdomen sweats a lot and is mixed with slimming cream, the sweat will flow down the private parts, and it will not be cleaned up in time, which will easily lead to bacterial infection.
Internal: Choose fat-burning drinks carefully. There are many fat-burning drinks on the market now, which can speed up metabolism and promote the burning function of the body. First, break up the fat, so that the body can burn more easily and improve the efficiency of burning fat.
Personal education reminder: this kind of products usually accelerate human metabolism, and excessive use may accelerate the heart rate. Therefore, it is recommended to choose a professional brand. Before using it, it is best to have a personal education to test your physical fitness, and then decide on the use plan.
In operation
Keep exercise pleasant, antibacterial and fragrant. It is easier to exercise. Many MM dare not go to the gym for personal reasons. For example, personal physique is easy to sweat. When "Xiang" sweats, he is worried about affecting others, but also bringing embarrassment and affecting the pleasure of not enjoying sports.
But running away is never the way. Therefore, from now on, refusing to exercise is more because of suffocation. This kind of problem can actually turn to science.
In fact, the key to the problem is not the amount of sweat, but the smell of sweat comes from the action of bacteria. We can simply understand it as "sweat (no matter how much)+bacteria = sweat smell".
We feel that the armpit is the most prone to sweat, and sweat only accounts for 1% of human sweat. However, because the sweat here is not easy to evaporate, there are many kinds of bacteria under the armpit and their distribution is dense. Under the action of bacteria, 99% of the body's sweat comes from this.
Therefore, when professional antiperspirant products are used in a targeted way, once sweating begins, antiperspirant active ingredients will dissolve in sweat and inhibit the action of bacteria. Professional antiperspirant products will not clog pores and can be washed off without special makeup removal after exercise.
After exercise
Repair the thread and double the heat: relaxation is also shaping and sweating. After the exercise, the slimming project is still not over. People don't want to have six-pack ABS, do they? The area is MM, and the abdominal line is the best, flat and firm. Therefore, relaxation is the first task.
OLs people who have been sitting in the office for a long time, do they feel some pain in their muscles? This is because exercise makes the body produce lactic acid, and lactic acid accumulates to produce pain. After lactic acid is produced, muscle endurance will decrease and the effect of exercise will become worse. Continuous accumulation of lactic acid will make muscles stiff and reduce elasticity.
Therefore, in addition to maintaining regular exercise and accelerating the self-absorption of lactic acid, at this time, you can also use fitness products to soothe muscles and keep muscles elastic, so that muscles will not become "big guys" but beautiful and slender muscle lines.
Personal education reminder: after bathing, do a full-body massage while the body is still very hot, focusing on the parts that need to lose weight, such as upper arms, waist and abdomen, buttocks and thighs. , can accelerate blood circulation and metabolism. MM who wants to lose weight quickly can also apply slimming cream again at this time to make the slimming effect more obvious and not easy to rebound.
Internal reference: Supplementing protein's trimmed lines "10- 20 minutes after exercise, supplementing protein will actually have a better fat burning effect, rather than increasing muscles as most people think." Du Mei said that many MMs don't know this.
Second, how to make a fitness plan
1, the power of the target is infinite.
Set a goal, which can be "wear the next size clothes" or "prepare for the road race". Pitra Cobb, a Reebok trainer, said, "Every year I try to learn a new exercise or fitness method. Recently, I learned to windsurf during my eight days off.
It feels good to learn new things. This exercise makes my arms, back and legs stronger, so I can stay healthy without going to the gym! "
Step 2 find a fitness partner
The experience of Beril Bochi, director of a yoga institute in new york, is to work out with friends. "I like to walk or ride a bike with my friends. I find that working out with others will work harder than when I am alone. " If 1 has not enough friends, you can find 2 or 3 friends. "The more friends you participate in, the higher your awareness."
3. imagine what it looks like after slimming.
When the fitness plan becomes a headache, think about what it looks like after losing weight-this is the experience of Rhett Scofield, the author of Shaping the Perfect Body. "When I don't want to do another set of strength exercises, I will say to myself, just a few more seconds. It's worth trying again. "
4, with the "season" strain, change the project
If you eat the same thing every day, you will soon get bored. So why repeat the same exercise every day? Lisa Oliphan, executive director of the US President's Fitness Committee, often combines country hiking or new dancing with ordinary running and strength exercises.
While adhering to basic projects, we will add 1 new projects every once in a while. Sometimes you can even change your fitness program with the seasons-cycling and cross-country running in the mountains in summer and skiing in winter.
Happiness is the reason for exercise.
Don't count how much fat you burned or which muscle you exercised, but think about whether you have fun or not.
Dr. Cedric Bryant of the American Fitness Council said, "If I feel depressed, I will give up dumbbell exercise or traditional cardio-pulmonary exercise and take part in more competitive activities, such as basketball or tennis."
If you don't like to take part in the competition, you can arrange some sightseeing sports according to the surrounding environment, such as jogging or running. Dr. Peter Franks, director of the Biomechanics Laboratory of San Diego State University, integrated his hobby of gardening into fitness. His fitness method is to visit his neighbor's garden while walking.
6. Fitness and eating are a habit.
Many bodybuilders regard fitness as an important item in their schedule, and even check their schedule for the next day every day to think about when they can arrange running or go to a health club. If you can turn fitness into a habit like eating, you will find that it is not too difficult to stick to it.
7, occasionally reduce the intensity of exercise.
"Sometimes I will reduce the intensity of exercise. Instead of thinking about doing nothing after running 5 kilometers, it is better to go out for a walk 1 km to make yourself feel comfortable. " This strategy of California fitness physiologist Douglas Brooks is very effective for persisting in exercise.
If you exercise regularly, stopping occasionally for 1 ~ 2 days won't have much effect.
If you feel tired, go for a walk in the park. As soon as I set foot on the road to the park, I will feel energetic.
You should not put too much pressure on yourself when exercising, let alone set a particularly difficult goal for yourself. As long as you get enough exercise every day, you can do it. There's really no need to do too much extra exercise.