Full of blood but don't know how to start? 5 tips to help you get out of the retraining rookie period

How do we train when we first hit the gym and reduce the anxiety and groping of not knowing what to do and how to do it.

Are you ready to make the first change in your life? But when many people enter the gym, they look at a pile of unseen equipment, unfamiliar environments and loud roars, just like when they graduate and enter the workplace. A feeling of fear and anticipation. In fact, everyone has been a fitness novice. At that time, they didn't know how to start? Where to start practicing? Will this action hurt? I believe many of my friends have experienced this kind of question! These 5 tips will help you reduce the period of retraining anxiety common to newbies.

Suggestion 1. The three major muscle groups should be trained first

Before you go to the gym, stop and ask yourself if you want to gain strength, lose fat, build muscle, get fit, or compete. Only by thinking clearly about the goal you want can you slowly plan your own training direction and schedule, but before heading towards the goal, everyone cannot avoid the systemic nerve and muscle adaptation period, especially in modern times. Civilized people are used to sitting for a long time. Most of the connections between muscles and nerves are either not open or not close enough. Therefore, it is recommended to start training from large muscle groups. The three major muscle groups of the human body: chest, back and Legs, the training of these three muscle groups is the part with a high proportion of muscle participation in the whole body. It can not only quickly build the muscle strength of the body, but also activate the motor nerves of the whole body. It can be said that beginners must learn first. muscle group.

Suggestion 2. Choose a fixed machine first

After understanding the three muscle groups mentioned above, please first choose the fixed equipment to be practiced in the three major parts. The choice of fixed equipment can avoid the possibility of muscle injury for beginners when the muscle strength and core are unstable. Therefore, it is recommended to start with stationary equipment first. In terms of weight, it is recommended to use a set of weights that can complete 12 to 15 repetitions. You can do about 3 sets of each movement. After that, when the muscle strength is gradually improved, you can increase the weight.

Recommendation 3. Aerobic exercise can not be less

In addition to weight training in the gym, it is also recommended that novices add aerobic exercise to their daily schedule. Why add aerobic exercise? Don't people who want to lose fat do aerobic exercise? In fact, aerobic exercise is to improve our cardiopulmonary function, and to improve our cardiopulmonary function. When doing weight training, we can also have better physical fitness to receive training. Aerobic exercise can start with low-to-medium-intensity running and rowing. When you get used to low-medium-intensity training, you can add HIIT interval training to increase your physical fitness. If you go to exercise 5-6 days a week, you can retrain 1 day aerobic for 1 day. If you only go 3-4 days a week, you can retrain first and then aerobic.

Suggestion 4. Put down your phone and concentrate

Try to control the time in the gym to be completed within 90 minutes, because too long time will increase the fatigue of the body and reduce the concentration of training. At this time, it is easy to lead to poor training results and the risk of training injuries. In addition, the rest time between groups should not be too long, try to control it within 1 minute, so when you enter the gym and start exercising, please put down your mobile phone and concentrate, so that every minute of training has an effect.

Recommendation 5. Be enthusiastic and patient

Fitness is definitely not something that can be done in a few minutes. It is a kind of training that requires a long time, so keep your original enthusiasm and goals. The degree of feeling is not obvious, but it doesn't matter, because this is a learning process. In addition to absorbing new knowledge in a timely manner, remember to consult professional coaches a lot, and don't give up your goal because of a small setback.