The first choice for beginners in fitness - full body training (Part 2)

Following the previous article "The First Choice for Beginners in Fitness - Full Body Training (Part 1)" to bring you to know the whole body training!

Now we are going to talk about what are the benefits of whole body training? What are the things that need to be paid attention to?

What are the benefits of whole body training?

1. For those who want to increase strength, full body training is definitely a good choice (such as 5x5 training method). Of course, the upper and lower body are the arrangements commonly chosen by strength trainers.

2. It is conducive to improving the expressiveness of certain sports, performing squats once a month and 3 squats a week. Just think about it and know which one is better. It can improve your squat exercise ability.

3. It can increase calorie consumption, which is very strong for metabolism, causing higher calorie consumption in a short period of time, and maintain a higher level of metabolic rate on rest days.

4. Perform efficient training for limited time, 3 times a week, 1-1.5 hours each time. A regular full-body training can be efficiently trained by people who are nervous about time.

5. It is conducive to improving movement techniques, or is more suitable for people who like basic movements. Several large compound movement training have already been fully connected.

6. For beginners, body training can also be used to train muscles well. If you train properly, it can be done. Of course, if you have more time, and to build muscles to the greatest extent and gain latitude growth in strength, you should choose localized training.

But I believe that most people’s goal is to reduce fat and shape shape. Basically, a complete body training plan can bring you quite objective benefits. For a trainer, you only need to practice hard every time, give your body sufficient rest and proper nutrition.

You will encounter in body training. Question

This may not be a specific training plan. I just want to share it with most beginners. When you try some local training you see, consider whether it is suitable for you? What is your own goal? Is the training you do effective for yourself? We are always looking for the best training, but we often ignore what is the best for you. Most people are taking a lot of detours in the novice stage, including me, and have taken a lot of detours. As a result, they have paid a lot of time, but gained little. Here are a few questions you may ask.

1. How many times should you do this a week?

For beginners, It is more reasonable to train 2-3 times a week. In this process, you will gradually become stronger and your mastery of the movements will become deeper. As the weight of the load increases, the exercise will become more difficult. Therefore, when you perform excellent movements such as bench press, squat, and deadlift, using some of the weight and times in the primary stage, the training volume of 2-3 times a week will also improve quickly.

But when you gradually start using different training techniques to increase weight or increase the amount of training, you will find that even 3 times a week is quite difficult. This stage should be "excellent to excellence", rather than "I can train 4 times a week Day (just increase the training frequency) ".

Not just that muscles do not allow it, it is better to say that the real problem comes from your central nervous system, joints, tendons, and mentality. Even if your muscles can break through each limit and become stronger, as the training volume increases, it will bring you more issues to consider, body recovery ability, pain, expression and mentality, etc. At least some ideal adjustments should be made to adapt to the constant changes.

Thankfully, almost all beginners can easily achieve the same linear development, and all you need to do is to do the first training.

2. Several movements should be selected

Similar to the previous point, even a single exercise will become difficult when you become stronger and stronger. Therefore, if you are a beginner, even if you choose one part or type of movement, such as quadriceps-dominated squats, hip-dominated deadlifts, single-leg lunges, upper body push bench press, or upper body pull-ups, are enough to allow you to practice for several months. And as your training time increases, you will find that the difficulty of the same movement will become more and more difficult, because as you exercise, the degree of mastery of the movement can increase, the effect of this movement can be better played.

Moreover, these main and important compound movements will become the main body of your training even in the future. Other isolated movements are usually only auxiliary exercises. A complete training plan, and the main compound movements are indispensable.

So, strictly treating these seemingly simple compound movements will become a solid foundation for you in the future.

So, don’t consider whether an action cannot fully stimulate the muscles, and whether the more movements the better the effect. These problems are not the most important thing for you now.

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