As a novice, the first time I walked to the gym, I saw different types of unfamiliar instruments and utensils, and the sweaty brothers should have a feeling of sincerity when they are working hard.
Many newbies are scared by this feeling. They don’t pick up the dumbbells indiscriminately, but they rush to leave in the fitness room.
Of course, there are also some elated instruments to play again!
In fact, the gym is not scary, but it is very safe. Of course, you must first understand it!
The first time I walked into the gym, what should you do without any experience? Are you always looking at the gymnastics training area to stop? I don't know how to train? Don't know what to pay attention to? Can't overcome my own heart?
As long as you read this article, you will not be lost in the gym. Common point of novice
1. Lack of safety knowledge: It is very strange to a large number of devices and heavy objects, and does not know the correct and safe use method.
2. Lack of training skills: Fitness is like a sport, and technology is a very important part. The right technology (such as force method and posture) not only enhances training performance, but also reduces the risk of injury.
3. Lack of muscle strength: The novice muscles have not been systematically trained and often lack strength and endurance, which limits the exercises that can be used.
 The virgins! First figure out the situation:
Are you coming to the gym to run? Go running, running aerobics every day, and go back to do aerobics. What does this mean! These are all in the playground, at home! And over time you will not call!
The meaning of the gym is the strength training area! So everyone. Both men and women must establish a concept of strength training priority! ! ! Suitable for beginners
Therefore, in order to address the above deficiencies, novices should have the following pre-requisites when choosing exercise exercises:
1. Basic compound exercise
Simple compound exercises, including push-up and bodyweight squat, are easy-to-use exercises that increase muscle strength and endurance quickly and efficiently.
2. to fix the machine (machine) as the leading practice
For example , the Seated Chest Press and the LEG EXTENSION exercise are especially beneficial for novices. Because the trajectory of each movement is the same, it helps the novice feel the muscles and feels easy to learn. improve technology.
3. Low-intensity exercises
Low-intensity exercises can reduce the risk of novices pulling muscles during exercise, while accelerating muscle development and technological growth, all without the need to do heavy weight exercises from the start.
In the fitness world, there are really too many different programs, such as whole body training and partial body training. In fact, different programs have different benefits, but for beginners, the most important short-term goal of fitness is to strengthen muscle strength as soon as possible. Endurance and technology
Therefore, whole body training is the best for novices. It is recommended to consult a professional coach to develop the most suitable training plan for your physical fitness.
4. Fixed device training combined with some free instrument training
It’s good to choose a fixed device at the beginning of fitness, but be sure to learn free instruments.
In general, the training of free-power equipment is better than the training of fixed equipment, but for beginners, fixed equipment is a good exercise method, because it has a fixed track, which can help beginners to more easily train the target muscle, and Helps to form a good force pattern.
Free equipment is your goal! With a certain foundation, you have to start attacking free instruments. You can consider adding some free-power exercises to the practice of fixed instruments.
Last exercise tips: focus on exercising large muscle groups,
Classmates, you need to focus on the weight training of the big muscles. The bigger the muscle, the higher the value, whether it is gaining muscle or reducing fat! Chest and shoulders
Before doing isolated muscle training, you need to train the big muscles first. In this way, the training of the large muscle group can mobilize the relevant muscles, promote blood circulation, enhance the coordination of the movements, and thus can better control the target muscle strength during the isolated muscle training.
These actions include: bench press, squat, deadlift, shoulder press, and so on.
Don't forget to warm up and stretch after exercise
About warm-up: Warm-up is very necessary. You need to warm up before each workout. What is the standard for warm-up? For example, if you want to exercise your legs, you must make some empty and small weights to raise your legs (partially).
Many people, not only beginners, many people have no habit of warming up and doing exercises, they often leave after exercise.
This is a mistake. Proper stretching may be a good way to reduce your soreness and increase the range of joint movements so that you can benefit a lot from your next strength training.
Stretch for ten minutes after each exercise, mainly stretching large muscle groups. You can also go home and take longer to watch the TV while stretching the whole body, which is helpful to reduce your muscle soreness.
Finally: Keep these tips in mind. Compare these suggestions as you choose your training plan until you are free to play with your training plan. That means you have entered a new training height.
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