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Fitness means that we are keeping distance from our peers every day;
Fitness means that you get rid of mediocrity and pursue excellence.
There is a popular saying recently: When others are drinking or taking a bar, we are sweating profusely... There is no way, we just love fitness!
Everyone loves life, but the form of expression is different.
People who exercise, don’t feel lonely. Identify the belief in their hearts, and time will give you the best answer.
In fact, we are keeping away from our peers every day. Gap.
Ten years later, when peers begin to worry about their declining physical fitness, we are still energetic;
Twenty years later, when peers gradually realize health problems and start to become frequent customers in hospitals, we are still energetic;
Thirty years later, when some peers need other people's care, we are still drinking, going to bars, and enjoying life;
40 years later, when some peers are buried in peace, we can still walk around and tell our friends: "I'm OK ”!
In the decades of life, fitness gives us not only a beautiful figure and a toned body shape, but more importantly, we have gained health.
This is the meaning of fitness.
Fitness focuses on persistence, and the key is persistence.
How to plan and arrange for beginners who are just starting to exercise:
1. Simplicity is first
For beginners, the science of training is simple and basic compound training, such as bench press, squat, deadlift, etc. Although these simple movements are boring, the effect is There is no doubt.
2. Clear goals
Your training plan is best listed in large paper and large words, and the training goal is written in the most eye-catching position with red pen. The clearer it is, the better. When you are bored with boring training, when you want to be lazy, those eye-catching words will deeply stimulate you and make you feel ashamed of your laziness.
3. Continuity and graduality
Continuity and graduality are two important principles for formulating a training plan. If you don’t insist on training, your muscles will not receive continuous and regular stimulation. As a result, growth is slow; if the training intensity does not increase, the muscles will adapt to the stimulus given, and the growth will also be slow. In addition to ensuring the sustainability of the training, an effective plan must also ensure that the training intensity is gradually increased.
4. Frequency
Frequency refers to how many times a week to practice. The setting of the frequency depends on your recovery ability after training, and the recovery ability depends on three factors: physical fitness, sleep and nutrition. Generally speaking, it is more appropriate for beginners who have work and family to perform two cycles of weight exercises in a week. For students, Three cycles a week can also be used. The specific arrangement of each cycle depends on the time and physical condition. It is best to practice for two days in one cycle, practice the upper body one day and practice the legs one day.
5. Quantity
Quantity is the amount of training, how many groups of exercise, how many times each group, and the length of rest time between groups, etc. First of all, the arrangement of the group number is not fixed, but each movement must have a warm-up group. The functions of the warm-up group are: 1. Accelerate metabolism and enter the training state; 2. Fully exercise the joints and ligaments, and the risk level of the 4 groups is appropriate, and fewer groups are helpful. To improve training efficiency. Each formal group has 6 to 12 times, and the warm-up group has no less than 20 times. Finally, each training should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they are basically stopped, resulting in muscle loss.
6. Strength
Strength refers to the load level you are under during training. The level of load level depends on three factors: weight, training intervals, and exhaustion. Understanding the concept and key points of intensity is very important for how to increase weight. .Because increasing weight will affect the number of training times and exhaustion. Friends who are just starting out should pay attention to increasing weight.
Mastering the above six points can help you develop a training plan that suits you, and the real test is whether the plan can be strictly implemented. Once you set goals, you must take action. Don’t make any excuses for being lazy. Bodybuilding is a physical exercise, and it is also a movement to enhance your will. Laziness is cowardice. Only by overcoming it will you become stronger.
(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")
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