Practical training guide for beginners of fitness novices

How should a novice fitness novices who have just entered the gym start their own training? First, you must master the theoretical knowledge of muscle growth, reasonably divide the training parts, choose the training intensity that suits you, and master the correct training methods, so that your training can be twice the result with half the effort.

　　The specific training guide is as follows:

　　1. The principle of muscle growth

　Many people think that going to the gym to fiddle with various equipment is to grow muscles. In fact, this stage is the stage of slight muscle damage, and the nutritional supplement and rest stage after training is your muscle growth stage.

　　How should a novice in the strength training series of fitness novices at the beginning?

　First, we need a suitable intensity to stimulate muscle damage. Because the intensity is too low, The damage given to muscles is limited, so the growth is also limited. If the strength is too high, it exceeds the recovery level of the muscles and cannot grow. Therefore, we need to give the muscles a suitable intensity to damage our muscles. Similarly, if there is no good nutritional supplement and sufficient sleep and rest after exercise, the muscles will not grow.

　　Three elements of muscle growth: strength, nutrition, rest

　　We have understood how muscles grow, so what principle should we follow to train muscles? It is definitely not just biceps curls.

2. Division of training areas

　　We have a lot of muscles, a total of 639 pieces. But for fitness exercise, we generally It is simply divided into large muscle groups and small muscle groups. The large muscle groups include chest, back, buttocks, and legs. The small muscle groups include arms, shoulders, core muscle groups, etc. Although the deltoid muscle on the shoulder is not the large muscle group, it is very strong and is a plume muscle (the muscle shape will be discussed later)

　　If you want a person's body to look good, you must look good in the chest, shoulders, back, legs, and buttocks to set off the overall figure.

　　So when we exercise our body, we mainly choose to exercise the muscles in these parts. For many newcomers, it is impossible to practice one part a day as a bodybuilder. If the intensity is high, it cannot be restored, and if the intensity is low, there will be no great stimulation.

　　Generally for novices in fitness (in fact, this can also be trained for veterans), The training area is mainly divided into two parts: upper limbs and lower limbs.

　　Upper limb training: chest, back, shoulders, arms

　　　Lower limb training: quadriceps (front of the thigh), buttocks, hamstrings (back of the thigh)

　　Training the upper limbs on a day, training the lower limbs on a day, interspersed with rest days or aerobic recovery day

　　Since our parts are divided, then should we use a large intensity to train?

　　3. Choice of training intensity

　　Many fitness novices either use a very light weight to sway, or use a very heavy weight to sport it for a few tricks. This is useless. Here, we want to quote a concept, that is, RM.

　　RM: It is "Repetition The abbreviation of Maximum, literally means "the maximum number of repeated repetitions", which is translated as "the maximum number of repetitions". Combined with the number x, it actually means "the maximum weight of x that can be repeated", or "the weight of x that can be repeated at most".

　　For example, for a certain trainer, a biceps curl training of 30kg, and you can only curl 6 times in a row, and you will be completely exhausted. Then, for the biceps connection of the trainer, this 30kg weight is the weight of 6RM.

　　Strength training series: Fitness Novice How to practice?

　　Selecting the right weight is a question that every fitness practitioner should think about

　　RM is a relative value, which is the most meaningful reference data for trainers.

　　For fitness novices, the weight selected for each movement should be between 10-15RM.

　　4. What are the training movements?

　　Classic exercises for chest:

　　Flat barbell bench press

　　Slash bench press

　　Dumbbell bird

　　Rope clamping chest 　　Classic exercises for back:

　　　　Luck-up (forehand wide grip, forehand standard, forehand narrow grip, back-hand standard)

　　　Barbell rowing

　　　High pull-down

　　Shoulder classic exercises:

　　　Barbell pushing

　　　Dumbbell side lifting

　　　Dumbbell front lifting

　　　Bent over dumbbell bird

　　　Classic exercises for legs and hips:

　　Barbell squat

　　Bulgarian squat

　　Barbell squat

　　Barbell squat

　　　Barbell squat

　　　By box jumping

　　　After reading this practical training guide, you can work out for fitness There is a general understanding of the process. By constantly improving our professional knowledge, we will have a deeper understanding of the fitness process, so that we can avoid detours in fitness practice. During the training process, we should not pursue heavy training. Gradually enhance the training to make the exercise effect better.

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