What should novices pay attention to when training? Experts reveal the important concepts of foundational training

Most beginners who focus on basic training are always eager to jump to the advanced version of training. In fact, if novices want to get the best training results, it is very important to have a well-planned training menu.

A well-designed training menu must contain the basic elements listed below:

{999 Warming is very important. Doing a good job of warming can make your body ready and complete the training that day safely.

The training lasts for 60 minutes: each round of training, from warm-up, training to stretching exercises, Lin Lin adds up to about one clock. It is not appropriate to practice too much or too little.

Compound Projects: From the perspective of time and effect, composite projects can bring us the greatest benefits. For example, squats, hardboards, rowing and pushing, these complex projects require multiple muscle groups, with the highest strength, and we need to complete them at the best time to start physical fitness.

Training muscle groups in the same area for two consecutive days: For beginners, full-body training three days a week is the most ideal choice. The body can get enough rest time, and you will not have the problem of practicing the same muscle group for several consecutive days. Let us reiterate that muscles and strength are not practiced in the gym. They are given enough repairs to the body after the practice, so that the muscles and strength will be generated.

Advanced training: This is the key factor in progress! Muscles need to be constantly challenged. If the same weight and the same number of times are always repeated, where can the muscles gain stronger strength?

Stretching and relaxing is a must: After training, you must make good use of your body and stretch in a very warm state. Calm stretching can increase the softness of your muscles.

Main muscle groups

The following are the key muscle groups we need to train. We will first understand them and will give a more detailed introduction later.

Abs and core: When people mention practicing abdominal muscles, they usually think of sitting up first. Although the effect of this project is good, there are also sports projects that can effectively exercise the core of the middle section, such as a great way.

Arm and Shoulders: When it comes to training, fitness workers always focus on the secondary muscles, but the upper arm also includes the three muscles, which is the key to making the arms more slim. Sometimes people use the "deltoid muscle" to define the muscles of the shoulders. The deltoid muscle is actually composed of three muscle bundles, namely the anterior deltoid muscle, the middle deltoid muscle and the posterior deltoid muscle.

Back: We can use pull-downs and rowing to train our back muscles.

Chest muscles: Pink push can be said to be the top item in pectoral muscle training, and we can see that its effect is indeed the top one.

Legs and gluteus muscles: If you want to walk, you need to use your thighs. Whether you get up and hug the child, go out to jog or start a car, even if you stand and don’t move, you have to balance your thighs. Therefore, if the legs and gluteal muscles can be strengthened, it will be of great benefit to daily life.

The specific gravity of the two sports is determined by personal needs. If your current goal is to reduce fat, then the training can be combined with aerobicity to multiply. Add formal aerobic exercise to daily training menus, such as using jogging machines, round machines, flying wheels and other fitness equipment, running for 20&sim at a time; 30 minutes, or walking, etc. By modern technology, sports recordings have become easy to get started. We recommend that you use mobile phones or mobile watch applications to follow them.

If your goal is to "build muscle", aerobic exercise is not a necessary item. By practicing and retraining, you can get the benefits of aerobic exercise on cardiovascular health.

Re-training and nutritional diet, consuming a large amount of fruits and vegetables and supplementing sufficient water is definitely the best health care method. When starting retraining, you need to strengthen balanced nutritional intake instead of just focusing on calories.

Protein can be said to be the most important nutrient for building and maintaining muscles. I suggest that you should get at least one portion of protein per meal. If possible, choose lean meat and low-fat dairy products as much as possible. In addition, the intake of fat cannot be ignored. We need to choose the high-quality fats needed by our body, such as omega-3 in fish, green leaves and fruits, to achieve good effects. If you may invite high-fat processed foods and fried foods. There was a time when people saw carbohydrates as floods, but we can’t deny that high-quality carbohydrates are important to health. In addition, fruits and vegetables are also essential elements in diet, which can provide the nutrients and vitamins needed by the body.

To make the training more effective, the meals before and after the training have a great impact, and you need to eat between 30&sim and 90 minutes before and after the training. I suggest that meals contain protein, carbohydrates and fat. You can use the items on the right to make healthy meals, such as two soup spoons of peanut sauce and banana, and a cup of low-fat milk, which is a complete meal. Or a cup of low-fat Greece with berries and thirty grams of fruit; or cook eggs, green vegetables and ninety grams of chicken to make full use of nutrients. Have a little more creativity and make a dish of fish avocado. These are delicious dishes that cover three nutrients and can give you plenty of energy. When you go to the gym, you can also eat fruit and a handful of fruits first to quickly increase your body's energy. Also, the most important thing is to add moisture at any time.

※ This article is excerpted from the "Guidelines for Basic Training for Beginners".

"Guidelines for Basic Training for Beginners"

Author: Kel. Hunter

Translator: Feng Mengyi

Publisher: Adopting Culture

Publication Date: 2021/09/30