Don't know where to start with fitness? The most comprehensive beginner's guide!
Gaining three pounds every holiday
Upon closer inspection, it weighs three kilograms.
Crying and shouting that she wanted to lose weight
Why don't you hurry up and go to the gym?
Whatever your reason for deciding to start exercising
They're all great!
However, for you who are going to the gym for the first time
I'm completely baffled!
What should I practice first?
How should I practice?
First, you need to clarify
The most important thing when entering a gym for the first time is to first determine why you want to train, and then learn how to train based on your training goals.
This is definitely the goal of most people when they work out!
Watching the layers of fat on my stomach grow bigger and bigger
I'm so determined to lose weight!
So, if you want to lose weight
How should I practice?
1. Aerobic exercise (running, elliptical trainer, etc.)
Aerobic exercise is a very direct training method. By keeping your heart rate in the aerobic training zone for a long time, you can achieve a very good energy consumption effect.
2. HIIT (High-Intensity Interval Training)
For those looking to lose fat, HIIT is an excellent training method that can burn a significant amount of fat and calories in a short period of time, and can also dramatically boost your metabolism! (Reply "HIIT" to view a high-intensity interval training tutorial)
3. Strength training
Stop saying that fat loss only requires cardio! Strength training equals a faster metabolism. After a high-intensity workout, your body has to work hard to replenish its oxygen reserves—this is the well-known post-exercise oxygen consumption (EPOC), or post-exercise effect. It keeps your body at a high metabolic level for 24 hours, making fat burning incredibly fast. So, lift the weights!
Many people also work out to achieve a better physique.
In fact, what girls want—a perky butt and defined abs—is essentially about building muscle.
So, how should you train to build muscle?
1. Still lifting weights
The way you lift weights to build muscle is very different from how you lift fat. You not only need to constantly challenge yourself with huge weights, but you also need a longer rest/recovery period.
2. Still HIIT
HIIT can minimize muscle loss while reducing fat! Therefore, it is also a great choice for people who want to build muscle!
Well… after saying so much…
You may still be unsure exactly what to do.
Kindness like MAX
Here's the most comprehensive fitness beginner's guide.
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1. Warm up for 5-10 minutes before exercising.
Chest expansion 10-15 times
Shoulder warm-up 10-15 times
10 side bends on each side
Rotate the hip joint 10 times to the left and 10 times to the right.
Leg lunges, 8-10 reps per leg.
II. Strength training: 45 minutes
Generally speaking, for muscle gain, weightlifting involves 8-10 repetitions to failure per set, with about one minute of rest between sets. For fat loss, weightlifting involves 12-15 repetitions to failure per set, with about 30 seconds of rest between sets.
D1 Pectoral muscles and triceps brachii
Barbell bench press 3-5 sets * 8-12RM
Dumbbell bench press 3-5 sets * 8-12RM
Dumbbell flyes 3-5 sets * 8-12 reps
Cable crossover chest press 3-5 sets * 8-12RM
3-5 sets of rope presses * 8-12 RM
Bench-based reverse extensions: 3-5 sets * 8-12 RM
D2 Rest
D3 Back Biceps
Barbell deadlifts 3-5 sets * 8-12 RM
Seated lat pulldowns 3-5 sets * 8-12 reps
Seated rowing 3-5 sets * 8-12 RM
Dumbbell bent-over rows 3-5 sets * 8-12 reps
Barbell curls 3-5 sets * 8-12RM
Standing dumbbell curls 3 sets of 10
Seated dumbbell curls 3 sets of 10
D4 Rest
D5 Shoulder, deltoid, abdominal muscles
Seated dumbbell press 3-5 sets * 8-12RM
Front raises with weight plates: 3-5 sets * 8-12 reps
Dumbbell lateral raises: 3-5 sets * 8-12 reps
Barbell upright rows 3-5 sets * 8-12RM
Dumbbell bent-over lateral raises 3-5 sets * 8-12RM
Abdominal crunches: 3 sets * 15-25 reps
Reverse crunches: 3 sets * 15-25 reps
Twisting crunches: 3 sets * 15-25 RM
D6 Hips and Legs
Barbell squats 3-5 sets * 8-12RM
Weighted leg press 3-5 sets * 8-12RM
Lunges: 3-5 sets * 8-12 reps
Lying leg curls 3-5 sets * 8-12RM
Weighted glute bridge 3-5 sets * 15-20 reps
Calf raises: 3-5 sets * 15-25 reps
Recommendation: Train only two muscle groups (large and small) at a time; don't focus on too many. Proper form is more important than quantity.
III. Stretching and Relaxation After Exercise
Stretching can prevent muscle strains, reduce muscle pain, accelerate the elimination of waste products such as lactic acid, quickly relieve fatigue, and promote physical recovery. Relaxation methods include jogging, sauna, swimming, stretching, and massage. (Reply " stretching " to view stretching tutorials)
Finally, it's 30% practice and 70% diet.
It is recommended that you eat smaller, more frequent meals.
(Eat 5-6 meals a day to ensure full absorption of food)
Eat high-protein, healthy foods and drink plenty of water.
Almost all of them
Wishing everyone a great new year and the chance to get in great shape!
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