Outline and recommendation of novice fitness training plan

Gyms have sprung up a few years before the new crown epidemic. Fitness studios and fitness clubs have also emerged. With the improvement of material life, modern people pay more attention to health , And pay more attention to beauty (it seems that Big Brother Maslow is not deceiving me), many people around me also went to the gym to apply for a card, and invited a personal trainer to make plans for themselves and guide their actions.

I also had the habit of fitness when I was in college, but I just exercised with my classmates, and did not deliberately learn related knowledge, correctness of movements and diet. After graduation, the exercise was intermittent and there was no plan to speak of. Over time, due to the lack of fitness knowledge and unplanned ‘blind training’, I later found out that I was just staying in a novice stage of fitness and never moved forward.

Maybe many people have the same troubles as me. They don’t want to get a fitness card or don’t want to get a fitness card if they don’t have the money. In fact, it doesn’t matter. As long as you want to go for fitness, want to exercise, and have a long-term goal, then first Set a short-term goal and plan for yourself. If you stick to it every day, you can definitely see the results. Maybe the only thing in this world that won't lie to you is your body.

Many people also want to do strength training, but don’t learn the relevant fitness knowledge, don’t know where to start, just blindly curl back and forth with dumbbells, or keep doing abdominal curling in order to exercise the abdominal muscles, then in the bonus period for novices What more effective exercises should we take?

How should a novice arrange a strength training program?

A few suggestions are:

Large muscle group training is better than small muscle group isolation training: strength training for large muscle groups will increase our overall strength level, and the training actions of large muscle groups can cover small muscle groups. Large muscle group training includes chest, back, and legs Three major trainings, and these three trainings can be fully trained to the whole body, arms, shoulders, abdomen, calves, etc., which can be added to the training plan later.

Multiple choice of compound training actions: The so-called ‘compound training action’ refers to an action that can cover most muscle groups. For example: pull-ups, squats, deadlifts, bench presses, etc. Compound exercises are better than isolated exercises. Isolated exercises such as dumbbell curls, rope pulls and other exercises that train one part individually.

Add 1-2 days of exhaustion training to the weekly training plan: add 1 or 2 days of exhaustion training to the scheduled weekly training to better repair muscle damage. 

Generally, you can choose a weight of 8-12RM (simple In other words, you can lift this weight up to 8-12 times in a single group). The simplest feeling of exhaustion 

is that after your planned number of sets is completed, you need to take advantage of your strength when you add a few more exercises. At this time, you can stretch and rest, and the muscles trained today need to rest for at least 48-72 hours. , So that your muscles are fully repaired, don't bear the pain to continue training. (Large muscle groups generally need to rest for 72 hours, small muscle groups generally need to rest for 48 hours) 

Ensure adequate sleep and drinking water: Many people like to arrange for themselves a six-week exercise plan when they first start fitness. They extract the plans of the big fitness guys from the Internet, but these big guys are provided with sufficient energy or supplements and cooperate with adequate rest. Semi-professional group. So we can choose a step-by-step training plan. Continuous exercise of the target muscle group will only keep your muscles in a state of damage. How can muscles that cannot be repaired in time grow?

Therefore, we must not only ensure adequate sleep, but also increase the amount of water we drink in a day to ensure that the blood flow rate takes away the body's waste. You can eat less rice and buns, and more vegetables and protein, but don't go on a diet.