Teach you how to develop a training plan (1): the focus and framework of training plan formulation

How to make a training plan for beginners in fitness!

Doing something in a planned way will make you twice the result with half the effort! In the field of fitness training, a training plan that suits you is a necessity, which is the guarantee of how you can succeed step by step through hard work!

Many people who start retraining will encounter a situation. They don’t know how to design their own training plan, nor how to make more profitable. They blindly apply the training plan on the Internet, which will eventually lead to a delay in the results, or it may be difficult to persevere!

Today I want to share with you how to make a training menu for beginners in fitness! The article is divided into two parts. The first part is to introduce some key points and frameworks for formulating training plans! The second part will share how to arrange the training schedule (move selection and number of times)

The first part: The key points and frameworks for formulating training plans

1. Arrange the training time reasonably!

For those who want to start retraining, the first thing Love means clarifying your training time, and you can invest in the training time and frequency in the gym!

Because the common problem is that the training plan you find on the Internet usually recommends that you train 3 days, 4 days, 5 days, etc. a week, etc.!

But the problem is that you may not have so much time to invest, which will cause a problem. At the beginning, you can execute this plan, but in the end you will find that you need to balance your life, family, work, emotions, etc. You actually don’t have that much time to invest in this training plan, which will cause the training plan to be poorly executed and cannot be sustained

For you, such a plan is not suitable! 　　The advice for beginners is: clarify the time you can actually invest in the gym every week, maybe it is January, March, Friday, maybe one, two, four, five, or two, Tuesday, Wednesday, and practice for two consecutive days, and Saturday, etc. It is important to think about arranging the training plan when you are clear about your training time, instead of accommodating the training schedule on the Internet like a formula and living around the training plan! This may not be able to continue!

2. Whole body training!

For beginners, whole body training will be more suitable for you!

Unless you can have more than 4 days of training time a week, if you only have 2.3 days of training time a week, you will It is recommended that you use full-body training as the most common thing, because many people may look at the training programs that are popular on the Internet in the past. These programs will divide the body parts into very fine parts, such as chest, back, legs, or even more detailed to chest, back, shoulders, legs, hands, etc.!

This class schedule itself has no problem, but the problem is whether your training days and time are really suitable for such training schedules?

For example, if you divide them into chest, back and legs to train, but you only have 3 days a week or Two days of training, the three days of the week are divided into chest, back and legs. This seems ideal. Each training can have sufficient intensity, but the frequency between the two trainings will be very long. If the training of a part is delayed due to something, the time will be delayed even longer! It is not good news for novices who need to be familiar with the training movements!

Relatively, for example, every Monday, Wednesday and Friday, you practice the whole body (lower limbs, upper limb push and pull movements) every time you practice every time (lower limbs, upper limb push and pull movements). You will get three training sessions in each part of the week. Although the intensity of a single training session in each part is not as good as a single training session, it takes into account the increase in the training frequency and the increase in the total amount of training!

In addition, if you delay training for a day, you will not worry about not having to practice in a certain part. At least you have two days to complete the whole body!

3. Free weight is the main focus, fixed equipment is the auxiliary. Free weight training is what we often call Free Weight, barbell, dumbbell, kettle, etc. The biggest feature is that you must learn to control the equipment and stabilize the body. Often, free weight training can lead to a variety of training movements to stimulate muscle growth!

Relatively, fixed equipment is more mechanized. Generally, as long as you sit in a seat, there are fixed moving tracks that can be trained for specific muscle groups.

The human body's movement mode is three-dimensional, three-dimensional and mobility-rich, and it is not fixed to a certain frame. You do a squat not only requires leg muscle strength, but also the coordination and stability of the whole body to control the body not to shake. Fixed equipment cannot truly develop the functional movement of your body's muscles. Ability!

Although it is difficult to master free weights, the benefits are maximized. It allows you to learn how to use your own abilities to control movements and achieve better performance and muscle growth!

4. The basic movements of multiple joints are the main and isolated movements are the auxiliary

Multi-joint refers to the movements involved in more than two joints, such as shoulder push is the movements involved in the shoulder and elbow joints. Others include bench press, squat, deadlift, rowing, pull-down, etc. Single joint refers to the movements involved in one joint, such as bi-head curl, three-head stretching leg flexion and extension, leg curl, etc.

From the exercise efficiency, multi-joint movements can develop multiple muscle groups at the same time, and at the same time make it more consistent. Combining the movement patterns in sports life (muscles never exist in isolation, and every muscle in our body needs to coordinate with each other to complete the movements)

We recommend putting more of your training funds in these multi-joint movements to get better benefits. Single-joint movements can be placed at the end of the training plan as a reinforcement or auxiliary training!

5. Gradual load

If you want to make progress, you must continue to climb up. The body is a process of stimulating and adapting. When you gradually adapt to the current training intensity or training volume, you must slowly add the intensity and training volume! Give yourself a reason to become stronger!

Of course, gradual load is not rash. To increase weight, you will need to have an objective credential or measurement indicator to prove that you have adapted to this weight

For example, your previous bench press training schedule was 5*5, and the last group could barely complete the goal correctly. After a period of time, your last group could easily complete 5 times, and do 7.8 times and ensure that the quality of the movement will not be sacrificed. Then you may need to increase some weight at this time!

The key to when increasing weight is the quality of the movement. The ideal situation is that the quality of the movement remains as good as before after the weight increases, rather than various compensations, postures run away, movements collapse, etc.! This means that you are in a rash way or excessive weight increase!