How to choose equipment for the first fitness At the beginning of fitness, we recommend some basic movements that can be completed with equipment, starting with familiarity with equipment.
Barbell (dumbbell) bench press mainly exercises pectoralis major, pectoralis minor, deltoid toe, triceps brachii and forearm muscles.
Main point: Inhale lower, imagine that pectoralis major is elongated, so that the bar can only touch or be very close to the chest. Push-ups should start with the active contraction of the chest, driving the arm to lift the barbell and exhale at the same time. Feet should be flat on the ground to help keep balance.
Beginners have limited ability to control barbells in bench press training and must be protected and helped by their peers. After you are familiar with barbell bench press, you can use dumbbells with appropriate weight and other combined equipment for combined exercise.
(Barbell) Squat exercises the muscles of thighs, buttocks and the back of thighs.
Main point: when squatting, keep your back straight. Feet are shoulder width or slightly wider than shoulders. Sit back with your hips bent, bend your knees and squat, and your legs are equal to or less than 90 degrees from the ground. Eyes straight ahead, hips up. When you start practicing squats, you must pay attention to the weight, focusing on the standard of action. It is best to have the help and protection of your peers, or you can start with squats with your bare hands.
Hard pull hard pull includes bending leg hard pull and straight leg hard pull, as well as Romanian hard pull and sumo hard pull.
Basic movements: stand with your feet in a figure of eight, bend your knees and bend over before putting the barbell, hold the barbell with both hands, with the grip distance about shoulder width or shoulder width, slightly raise your head, hold your chest out and tighten your back, with your hips up and your upper body leaning forward about 45 degrees. Leg muscles stretch hard, knees lift the bell, pause. Then slowly bend your knees and return. Just like the previous exercise, we should pay attention to the standard of action and moderate weight.
There are several groups of bodybuilders who have the best goal of reducing fat: four to six groups of each instrument, and each group has a goal of twelve to twenty times, which means that the number of times to do this action should be twelve to twenty times when exhausted; The interval between groups is thirty to sixty seconds, and the interval between different instruments is one to three minutes.
The initial anaerobic exercise can be four times a week, and different parts should exercise every other day in a planned way.
At the beginning of fitness, how to train Xiaobai's strength can start from the whole body movements, such as squat, hard pull, bench press, pull-ups, push-ups, etc., which can not only exercise the whole body, but also play the role of nerve connection. With the choice of movements, you can start practicing from a light weight. Empty levers and dumbbells with low strength are all good choices, especially when muscles gradually increase their weight after adapting for a period of time.
In addition to weight training, the foundation is vital capacity. Remember to adjust your breath when making recommendations. Physical exercise can start with running and swimming, squat can also exercise vital capacity, and after a period of time, low-intensity training can be carried out. After that, in cardio-pulmonary and weight training, it is suggested to separate them.
Beginners can arrange training frequency of 3-5 times a week, and the best reference scheme is to choose large muscle groups for exercise, which can better improve efficiency. Because the large muscle group is the most important part of a standard figure, it has high fat burning efficiency and can avoid the rebound after losing weight.