How to practice for beginners? 5 suggestions to help you

How to practice fitness novices

　　Application of a fitness card, fully armed, and coming to the gym, preparing to start a fierce battle, vowing to make changes and pursue a better self. Many people may have these expectations when they first joined the gym; but when they see a new environment, equipment that they have never used, and people who have never been exposed to, they are like new people in college, looking forward to and afraid of being hurt.

　　As a fitness novices, the mood of being unfamiliar and not knowing where to start, I believe many people will experience it!

　What to do? How to train when they first appear in the gym, and try to minimize the anxiety of novices "not knowing what to practice" and "how to practice".

　　1 Priority for whole-body movements

　　Most people go to the gym to exercise, just to increase strength, increase muscle strength, increase muscle size, lose weight, and improve body functions. But before this, no one could ignore the steps of "nerves and muscle adaptation".

　　In particular, modern people are accustomed to "sitting life", and most of them have lost the ability to perform whole-body movements. The connection between nerves and muscles is either not opened or not tight enough. Therefore, when you first joined the gym, it is recommended to start with "all-body movements".

　　The whole-body movements include squats, deadlifts, bench presses, shoulder pushes, pull-ups, etc., or Mobility movements with a higher proportion of participation in the whole body (such as lunges and farmer walking) can not only practice the whole body at once, but also link the overall motor nerves.

　　With the choice of movement, you need to understand these movements (the joint movement involved, the work forms of each muscle, the movement trajectory, etc.) You can refer to the motion analysis of dumbbell rowing. After understanding the movements, you can first use "light load" training. Generally, you will start with bare hands, or use empty bars and dumbbells to establish a movement pattern that suits you, so that the muscles and nerves can adapt for a period of time, and then slowly increase the weight load.

　　2 Laying the foundation of physical fitness

　　In addition to weight training, we also hope that everyone can join "cardiopulmonary training" to establish a physical fitness foundation. What is physical fitness? When climbing stairs, others may be out of breath, but you are at ease. This is the result of good physical fitness. Weight training also requires good physical fitness. Establishing physical fitness can start with jogging and swimming. When you can continuously and get used to medium and low-intensity exercises, it means that the cardiopulmonary function has a certain intensity. At this time, and interval training such as sprinting, fighting rope swinging, and pot swinging will improve the physical fitness to another level.

　　As for when can you perform cardiopulmonary training? It is recommended to separate cardiopulmonary training from weight training. That is, cardiopulmonary training for one day and retrain one day. Do not place the two at the same time to maintain the efficiency of the energy system and ensure that the physical condition is trained in good and high-end times.

　　3 Focus on concentration!

　　Training is not about visiting the vegetable market! Don’t disturb others, and don’t be influenced by others! The moment you walk into the gym, the time bomb in your mind is It has been turned on!

　　When exercising, you should concentrate, and not be bothered. The interval between each set of movements should not be too long. Warm-up, aerobics, weight-bearing training and soothing stretching should be completed within 90 minutes. Long-term or excessive group exercises may cause too much load on the body.

　　When exercising, concentrate, put down your phone, and don't chat

　　4. Consult professional fitness coaches' opinions

　　The online information is developed, and it is easy for everyone to get a variety of fitness information on the Internet. Encountering different concepts and knowledge deviations may cause you to go a lot of detours. Therefore, for novices, Remember to consult a professional fitness coach if you have any questions.

　　　It is more handy to get started with professional fitness coaches

　　5. Stay patient and study hard!

　　Everything should not be popular for three minutes, and fitness is no exception. Fitness is a long-term training. At the beginning, you may encounter a series of difficulties. The movements are always inadequate, and the muscles feel are always not obvious, but it doesn’t matter. Spend time research and energy to practice. This is a process of continuous learning! Don’t lose your goals because of small setbacks!

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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