Novices go to the gym, how should they practice in the first month?

Having a good figure is the dream of many people and the most straightforward fitness goal. But the realization of this goal, different people have different methods, because some people are fat, it is to reduce fat; and some people are thin, need to gain muscle.

Fat loss type: strength training + aerobic exercise combined

Muscle-building type: strength training + HIIT high-intensity intermittent combination

Therefore, whether you are gaining muscle, let the body become a bit bigger, or reduce fat, let the weight drop a little, strength training is a must to implement. Of course, strength training has the strength training of hands-free (no equipment), and there are various fitness equipment training in the gym. If you are thin and the goal is to gain weight gain, then aerobic exercise should be done less or shorter in time, not more than 20 minutes each time. Regarding the intensity of aerobic exercise, the heart rate can be about 60% of the maximum heart rate when doing oxygen exercise.

Regardless of whether your goal is to gain muscle or reduce fat, during the first month of fitness (ie, the first 4 weeks), you should focus on adaptive exercise. On the one hand, gradually improve their heart and lung function, on the other hand, master the action essentials, and let the muscles have a process of adaptation. The solution we recommend is: strength training and aerobic training are performed separately (not on the same day). Many fitness novices, going to the gym is running, running, running... just want to eagerly lose a few pounds, this concept is wrong, you should cultivate a sports habit, form an orderly and planned fitness content.

Strength training uses the whole body muscle exercise method (the following table "strength training"), that is to say, this day, the whole body muscles are all exercised once, using medium and low intensity, it will not let the muscles excessively sore, affecting the subsequent training. . Cardiopulmonary training (here refers to aerobic, see the table below), for people who lose fat, you can do 30-40 minutes of aerobic, for people who gain weight gain, you can exercise for 20 minutes . Aerobic training can use treadmill jogging, ellipsometer jogging, spinning cycling and small resistance slow riding. A beginner, four times a week fitness exercise is more appropriate, do not rush to lose weight in the previous month, because the fitness time is long, you need a culture of interest, a scientific sports model The so-called sharpening of the knife is not wrong!

Because starting a month is not based on the effect, but the body adapts and the action is mastered, so it is suitable for all people and is common. It should be pointed out that this program is not a fixed routine, and different coaches may have different training programs.

on Monday

on Tuesday

on Wednesday

Thursday

Friday

on Saturday

Sunday

Strength Training

Cardio training

(aerobic)

rest

Strength Training

Cardio training

(aerobic)

rest

rest

Strength training: mainly based on large muscle groups, but also taking into account other small muscle groups, which can cover the whole body muscles. Although strength training includes fixed-device training and free weight training, we recommend that novices use free weight. Free weight training is higher in balance and control than fixed instruments. Although the novice is not strong enough, it can use light weight to learn the free weight training movement, feel the muscle strength process, and cultivate the consistent proprioception. . Fixing instruments can be used as a supplement to free weight: for example, strength training, muscle control is reduced, joint stability can be reduced, fixed instruments can be used; when there is no companion protection and want to impact large weight, fixed instruments can be used.

The specific arrangements for strength training are as follows:

Just recommended, there are other actions to practice

Jog for 5 minutes before exercise

1, [chest] barbell flat bench press (free weight): 3 groups, each group 10 times, rest between groups 1 minute.

2, [shoulder] dumbbell press (free weight): 3 groups, 15 times in each group, rest for 1 minute between groups.

3, [back] pull device pull down (fixed device): 3 groups, each group 15 times, rest between groups for 1 minute.

4, [hip leg] barbell squat ( using Smith squat rack, fixed equipment) : 3 groups, each group 10 times, rest between groups for 1 minute. (using Smith squat rack)

5, [hip legs] barbell deadlift: 3 groups, each group 10 times, rest between groups for 1 minute.

About the barbell flat bench press: Since the standard barbell (alarm) is 2.2 meters long and weighs 20 kilograms, many girls are afraid that they can't lift it. You can use a shorter and lighter straight bar of 1.2 meters or 1.5 meters. Or when the standard pole is used, it is taken care of by the coach. If there is no optional bench press weight (the smallest weight can't be pushed), you can try kneeling push-ups.

About deadlift: Deadlift is a difficult compound action, how can it be suitable for novices? Whether you are a person who has been practicing for a few years, or a newcomer who has just started, a movement that the two have never practiced, both of which can be said to be novices, there is no distinction between old and new. The deadlift is not taught after three years of practice. Novices should learn earlier! If the novice has poor control and lack of muscles (such as the back), if it is heavy, it will definitely not work. You can practice with a small weight or empty pole.

Regarding the selected weight: Select 50% of the weight of 1RM. For example, if you use a barbell flatbed for 15kg, you can only push one (called 1RM), then when training, choose 15*50%=7.5kg weight. If you don't know how many 1RM you can lift (after all, you can't risk the weight of the underarm barbell, and measure the weight and weight), then try with a smaller weight and let yourself do 15- The weight of strength exhaustion at 20 times is a suitable weight. This weight is only the weight used in the one-month adaptive training before the novice. Those who lose fat and gain muscle can use this weight.

After the end of the exercise: stretch the whole body, especially the leg, and stretch for 5-10 minutes.

The only shortcoming of the novice: the lack of environment, the fear of the equipment, not dare to get involved in the strength training area. But this is wrong! This step must be taken out. Many female members, when accompanied by a coach, can practice in the strength training area. When there is no coach, they are always shy!

After a month, you need to formally and orderly to exercise, you need to adjust your fitness program.

Strength training and aerobic training should be arranged on the same day. After strength training, arrange aerobic training.

Strength training should be rationally planned, and muscle training in different parts should be arranged every day: What exercises are used to train and do several groups today; what are the training exercises for the back + arm biceps tomorrow? The target muscles of different movements are also different (the same is the shoulder, the front and the flat, the shoulder muscles are different, these are the knowledge points that you need to learn continuously); It is still 6 days of practice; which part is weak and needs to be strengthened; all of this requires a good coach to guide and plan, or you can take the time to learn to learn and plan your own plans.

The strength of aerobic training: according to the effect of fat reduction or muscle gain, oxygen training and high-intensity interval training should also be adjusted; the weight of strength training should also be adjusted; according to diet and physical status, how long to plan today, can maintain Thermal surplus, etc., a series of problems, different people, the selected actions, time will not be the same, then the plan needs to be targeted, and certainly different, and can not be like a newcomer for a month In this way, a universal common training method is adopted.

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