How to exercise in the gym should be a lot of questions for new fitness novices. Today, Xiaobian will answer this question for everyone.
Generally, the gymnasium is divided into two groups of people, one is a fat-reducing and shaping group, and the other is a weight-increasing group. The fitness goals of these two groups of people are different, so the training methods are also different.
No.1
Muscle gain, weight gain fitness
Gym exercise method
Step 1: Warm up
Warm up for 5 to 10 minutes with cardio equipment
For example, jogging for 10 minutes with a treadmill
Or use a power bike for 10 minutes, etc.
Step 2: Strength exercises
Use a fixed strength exercise machine or
Free strength device for 2 to 3 muscles of the body
45 minutes of strength training
For example, the practice part arranged on the day
Is the chest, arms, and abdominal muscles
Then you can arrange the following
Chest: barbell push chest, sitting position push chest, dumbbell bird
Arm: barbell curling, dumbbell curling
Abdominal muscles: supine half-body, supine legs
2 to 3 practice moves per muscle
3 to 4 groups for each action
8 to 12 per group
Practice with increasing weight
Step 3: Relax
You can choose to use cardio fitness equipment
5 to 10 minutes of aerobic exercise
Or stretching the muscles of various parts of the body
No.2
Fat reduction shaping fitness crowd
Gym exercise method
Step 1: Warm up
Cardio equipment
Warm up for 5 to 10 minutes
For example, jogging for 10 minutes with a treadmill
Or use a power bike for 10 minutes, etc.
Step 2: Strength exercises
Use a fixed strength exercise machine or
Free strength device for 2 to 3 muscles of the body
Or body muscles for about 30 minutes of strength training
For example, the practice part arranged on the day is the muscle of the whole body.
Then you can arrange as follows
Practice Action 1: Push-ups
Exercise 2: Walking
Exercise 3: Push-ups
Exercise 4: Sit back
1 minute for each action
Or according to your athletic ability
Arrange the number of exercises
Do 10, 20, 30, etc.
Finish a group of rest for 1 to 2 minutes
Then do the same practice
2 to 3 groups for each action
Step 3: Aerobic exercises
Perform at least 30 minutes of aerobic exercise
You can also choose jogging, brisk walking, cycling, etc.
For slimming, weight loss fitness friends
The final aerobic exercise is very important
The longer the aerobic exercise
The better the effect of losing weight
The above is the weight gain and fat reduction shaping
What to do in the gym
Fitness novice can be a reference
To develop training content that suits you.
I don’t know how to practice fake,
After the exercise, you will get a card and walk.
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