Fitness plans suitable for beginners are super practical and learn them quickly

In addition to bringing us a stronger body, fitness also makes our lives more fulfilling. No matter why you started fitness, you still need to understand the basic knowledge of novice fitness. Especially for novice fitness, these are more useful fitness knowledge, including fitness steps, how to warm up, introduction to basic training movements, etc.

　　4 steps for novice fitness

　　Whether it is to gain muscle or lose fat, when we do fitness training, we should be strength training. Aerobic exercise is a combination of aerobic exercise. It is generally recommended to do strength training first and then aerobic exercise to better ensure the effect of exercise. A brief summary of the four steps of fitness: warm-up - strength training - aerobic training - stretching.

　　In terms of training time, it is generally recommended to have 40-60 minutes of single training. Start 5 minutes of warm-up exercise and the last 5 minutes of stretching exercise. During the strength training and aerobic exercise time allocation are determined according to your needs.

　　If you are a person who has muscle building, in terms of time arrangement, it is recommended that strength training account for 70%-80%, and aerobic training account for 20%-30%. For example, 30 points Zhong strength training, 10 minutes of aerobic training.

　　If you are a person who loses fat, in terms of time arrangement, it is recommended that strength training account for 30%-40%, and aerobic training account for 60%-70%. For example, strength training for 15 minutes and aerobic training for 30 minutes.

1. How to do warm-up?

　　Warming up before exercise is very important. Warming up can increase the core temperature of the body, reduce joint stickiness, and increase joint and muscle flexibility. Correct warm-up can not only reduce the risk of injury during exercise, but also stimulate the activity of the central nervous system. Tell it, I am going to start exercising. 　　Warming is also divided into dynamic warm-up and static warm-up. It is generally recommended that you do dynamic warm-up, such as jogging on the spot, opening and closing jumping, etc. Static warm-up is mainly based on stretching, such as chest expansion exercises, various stretching, etc. It is almost done for 5 minutes before exercise, and you can sweat slightly. Like jumping on the spot, raising your legs high, jogging, etc. are all good choices for warm-up.

　　2. Basics of strength training

　　If you are a novice in fitness, and you don’t have friends who know fitness, and you don’t have a coach, it is recommended to build strength training with fixed equipment, because fixed equipment has a certain movement trajectory, it is easy to master the concept of movement, and for muscles. The stimulation of the meat is also better. The training time is customized according to your needs.

　　However, not everyone can go to the gym to do fixed equipment. If there is no condition, Xiao Hi recommends that you start practicing strength from bare hands training. For example, push-ups, abdominal muscle training, squats, etc. are all good strength training movements. You must pay attention to the standards of movements when doing it. Many people exercise big and small breasts, which are caused by the incorrect movements of the movements. Xiao Hi will recommend several common bare hands strength training movements to you later.

　　If you have dumbbells at home, you can also use dumbbells to exercise. Basically In the above, having a pair of dumbbells is equivalent to having a gym. A pair of dumbbells can exercise all muscle groups in the body. Novice recommends using small weight and multiple times training methods to master the movement trajectory first. When doing it, you should also ensure the accuracy of the movements, because muscles and body have memory functions. If you do too much of the same movement, the body will remember this trajectory. If you do not do standard, you will go further and further on the wrong path.

　　Finally, for strength training, it is recommended to train for the same major muscle group for more than 48 hours. For example, if you practice your chest muscles on Monday, you can practice your legs on Tuesday, and don’t practice your chest muscles again. The same week A large muscle group, 2 exercises are enough.

　　3. Aerobic training helps you lose weight better

　　Aerobic exercise is something we usually talk about. Many friends are also about weight loss. Doing 10 minutes of strength training before aerobic exercise can also help you lose weight better. 　　There are many aerobic exercises, such as running, swimming, cycling, etc. Do aerobic training, and the muscles near the joints of your body can be strengthened. In the future, when doing strength training, high-intensity running and other training, the risk of injury will be reduced.

　　If you are simply riding a bicycle and running, as long as the intensity is higher Point, your knees may be strained and occasionally painful. I believe many people have experienced this.

4. Stretching

　　Although stretching is not necessary, stretching can relieve nerve and muscle fatigue after exercise, avoid or reduce muscle ache the next day. In addition, stretching can also shape the muscles. You can simply understand that when you finish running, the calf muscles are congested and bulging into a big piece. If you do a calf stretching, you can quickly release calf congestion and avoid thickening.

　　In principle, what part of the muscles we have exercised, we will do it in a targeted manner. Which part of the stretching can avoid muscle ache the next day? There are many stretching movements.

　　Before training, you should also clarify the goals of fitness, turn fitness into a habit, pay attention to the nutritional diet before and after fitness, so that your body will recover better after exercise, maintain good sleep habits, change the exercises frequently, pay attention to these, your fitness will definitely achieve results.

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