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How to effectively and accurately start the gym fitness method?

Update:27-02-2021
Summary:

Seeing this problem, I thought of the scene when I just […]

Seeing this problem, I thought of the scene when I just entered the gym n years ago. I had enough time to work steadily and went to the gym three or four times a week, but I really didn't know what to practice. So one of the exercises I do the most is to run on a treadmill by myself, and the other is to exercise fixed equipment with everyone. To be honest, I am at a loss when I think about it. I just subconsciously feel that it is definitely right to keep exercising, but I don't know how to make good use of the various resources of the gym. I think as a fitness rookie, you will go through such a stage.
Closer to home, when a novice buys a membership card, how can I use it well? What do I need to practice when I first enter the gym?
1- Clear your purpose of entering the gym
"Specific and clear" means that I cannot say vaguely, I just want to make myself better, I should say to myself very clearly, "I want to lose weight", "I want to gain muscle", "I just want to move. I am not interested in losing weight and gaining muscle". In the third case, "I just want to move", there is no specific recommendation for the content of the exercise, but it is recommended to go three or four times a week to maintain a good physical condition.
2- I want to lose weight, what should I do?
(1) Treadmill: It is recommended that novices make more use of the gym's treadmill resources. Someone will ask questions. If you are running, outdoor running is better, the effect is better, and the scenery is more beautiful. Yes, outdoor running and treadmills have their own advantages, but treadmills are more stable for novices and can concentrate on running. After all, outdoor running should also take into consideration the conditions of cars, people, and roads. In addition, when running outdoors in such cold weather, special attention should be paid to cold-proof work. And treadmill is very necessary to lose fat after warm-up or strength training.
(2) Fitness equipment:Compared with the treadmill, the fitness machine is a multifunctional aerobic fitness machine, which has a small impact on the knee joint and has a good fat burning effect. It is especially suitable for beginners with a large weight to try training.
(3)BattleRope: A seemingly clumsy rope can effectively train explosive power, strength, endurance, coordination, core stability, and improve cardiorespiratory limits!
(4) Riding in place: Often called a spinning bike, there is nothing to say, it is better than riding by yourself. Because riding a bicycle, it is basically impossible to maintain a certain exercise heart rate.
(5) Rowing machine: It looks weird. The technology is difficult. It is not recommended for beginners, but it can train the core, legs and arms. Very good for fat loss training.
The above is a brief list of devices with better aerobic effects, and I recommend everyone to use them.
3- I want to gain muscle, what should I do?
Fitness teaching Strength training is the main way to gain muscle, and it is more complicated than aerobic exercise. My suggestion is that novices need to take some time to lay a good foundation, mainly to learn and master some of the most commonly used and most basic strength training exercises for the main muscle groups. I won’t go into details of each action here, but only list a few major muscle group strength training actions for beginners’ reference:
(1) Chest muscles: barbell bench press, dumbbell bench press, dumbbell bird, push-ups, parallel bars arm flexion and extension, etc.
(2) Back: pull-ups, one-arm dumbbell strokes, sit down, bend your legs and pull hard, etc.
(3) Shoulder arm: dumbbell side lift, dumbbell side lift, single-arm dumbbell forward lift, push dumbbell, shoulder lift dumbbell, double-headed bending, double-arm bending, chair front stretching, etc.
(4) Hip leg: weight-bearing squat (barbell, dumbbell), step squat, straight leg pull, back kick, etc.
(5) Abdomen: abdomen roll, supine support, supine leg lift, etc.
In fact, by using various equipment in the gym, we can develop excellent and varied types based on the above actions to meet the various needs of strength training. It is not recommended for novices to train by themselves. It is best to have a coach or fitness expert to guide the training, which can reduce the risk of injury and avoid detours.
Finally, it is recommended that you must choose a well-ventilated stadium and a healthy and pleasant stadium environment must play a decisive role. At the same time, persistence is the most important thing. After all, exercise is a behavior that needs to be delayed. Running for one or two days is not enough, but persisting in exercise and self-discipline will definitely bring us a better life.

Related Products : Rubber Dumbbells

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