Practice steps for beginners in the gym: Recommended exercise order for beginners in fitness

Many people who work out in the gym go to the gym on a whim. After getting the card, they don’t know where to start practicing at the gym. They lack the corresponding fitness knowledge. The training movements are not done properly and the correct training steps cannot be found... So how should novices start their own fitness journey in the gym?

　　First of all, the corresponding fitness bags, fitness clothes, drinking kettles, washing and protective gear should be prepared.

　　Specific practice steps:

　　1. Warm-up before practice

　Many people who are working out for the first time will go on the treadmill and run a few steps on the treadmill without saying a word. In fact, this method is incorrect. Before running, you should do warm-up exercises first. Warm-up exercises can increase the temperature of the muscles and make the muscles softer and less likely to be wounded. You can press your legs or do several sets of squat exercises first. Walk slowly and jog for another 15 minutes. It is best to maintain the intensity of this exercise for 3 weeks, and then slowly increase the amount according to your personal physical condition.

2. Preparations before practicing large equipment

　　A agency in the United States has counted that people who walk into the gym for the first time will encounter sports injuries to more or less within 45 days. American bodybuilding champion Ruben reminds everyone that large equipment is on the body The body's flexibility and balance are very high, so you must do at least one month of balance stability and flexibility exercises before practicing. If you keep your upper body upright but cannot squat, or you are on the ground with one foot, but cannot maintain balance after closing your eyes, then don't touch large equipment in the gym.

　　3. Strength exercise starts with dumbbells

　　Many fitness novices want to practice all the equipment once they first arrive in the gym, like running If the aerobic training equipment like a stepper, there will generally be no sports injury. However, strength training equipment such as chest pushers and barbells are not very suitable for novices to practice. If novices want to practice strength, they can choose 3-5 pound dumbbells, place their hands on their chests, do 12-15 push exercises, 2-3 sets.

The best exercise time is 4.40 minutes

　　Many people stay for several hours when they arrive at the gym, and they still feel unsatisfied. This can easily make people tired, cause muscle soreness, and if they are not careful, it will cause exercise damage. For novices, 40 minutes is enough. You can use 15-20 minutes to jog, 10 minutes to practice strength, and then do some flexibility training.

　　5. Practice muscles and strengthen your health. Replenish food within one hour behind you

　　For novices who do different fitness purposes, diet is also very important. For example, people who practice muscles should eat some foods containing more carbohydrates within one hour after exercise, and rice is a good choice. For people who aim to lose weight, it is best not to supplement food within one hour after exercise.

　　In addition, novices should also have a clear understanding of their physical fitness and exercise ability. Never blindly choose high-difficulty training movements. The intensity of exercise should also be controlled within the range that suits you most. The key points of strength movements should also be learned well. From easy to difficult, step by step is the correct method.

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