Or call started. The beginning of the training do not know where to start. So we need an exercise program, so you practice for some time, according to their own situation to develop plans for their own (not on the plan change is more -, -) also suggest that you regularly do physical test (usually the gym can, that is, chest, arm circumference, waist circumference, hip, thigh, calf circumference, height and weight, as well as fat content, etc.) to do post-test will help you adjust your exercise program, also can increase you insist go on confidence. I'll just make a suggestion, not to coach in the gym and what products to buy recommended products, you can find someone for you who ask about something, or easy to lose. (Especially nutrition and the like, I will talk later) for the first begin at the beginning it. Note
network of seven fitness fitness fitness is a new platform concept, it helps create a good fitness exercise habits. But the network also remind you that private education, note the following:
1, not the formation of exercise addiction in general, the first people to participate in fitness training will be very excited, especially when the effect of exercise time. Much more to inspire you to participate in exercise. However, some people entered the gym could not wait to put high-intensity exercise, while ignoring the warm-up before exercise. And training is often over-wearied themselves, affecting the normal life and work. In this regard, the network fitness experts, fitness is a long-term project, do not want one day to become a bodybuilder.
2, the morning after waking up and training, two important meal of your hard training sessions at the same time, you need more nutrition, and if you do not eat the morning, then later in the training you will feel hungry. Network gyms that morning should contain more carbohydrates and some protein. Egg white is a better choice. In addition, the low-fat yogurt, milk and cereals are also good choices. After the training, you should immediately eat, because when your body needs to supplement the energy consumption. Consumption should contain carbohydrates, protein, water, and of course delicious desserts.
3, diversity training is good for you, it can make your body function in a balanced manner, although the development of aerobic endurance and cardiovascular system of enhanced benefits, but the forces of growth, strong body is less important , only the aerobic exercise and strength training together in order to comprehensively improve their physique. A scientific fitness plan should include these two kinds of training.
4, to arrange training stretching exercises, warm-up before the first official fitness, do 10 minutes low-intensity pedaling training. This not only reduces injuries, but also before the big intensity exercise increases the body temperature. When body tissue or major fitness after warming after project implementation, you can do 5-10 minutes of stretching exercises, particularly those that may be used to stretch muscle groups and body parts.
5, the resumption of training, it is also important during exercise, the necessary pause can not be ignored, because the body itself needs adequate to restore the status of stopover. As a beginners, do not more than 4 times a week for a large amount of exercise training. In the same training day, the same intense training several muscle tissue do not, if in the previous exercise in pain,UGG boots clearance, in the back Do not bite the bullet train. In addition, a comprehensive nutritional maintenance is required, 5-6 times a day meal is a good choice. Finally, you need to keep at least 8 hours of sleep, enough sleep because of your energy and body will be restored.
6, not doing the same exercise fitness experts tell us that only when you force it, your body will change, that is, where the more you exercise, the change will greater. And if you repeat the same period of time, exercise program, your body can only exercise one or two sites, while some other parts and the muscles do not get adequate exercise. This will be difficult to keep your body balanced, it is difficult to achieve the best physical condition. Therefore, recommendations in gyms, fitness should choose a variety of training, and often change, so that each part can get exercise.
7, women like a strong man psychologists believe that powerful men are considered sexy, men, people who exercise regularly not only feel good about themselves, but also very attract the opposite sex. This is also a lot of women like men roam the playing field reasons. This sense of confidence adhering to fitness training is helpful, it will make a man high morale, a sense of accomplishment. Women who have capacity for Yue, a man then why not?
have some basic knowledge to know and correct: 1. relatively speaking, fat people than thin people usually will not move when the consumption of more energy, so a lot of thin people will complain about not eating flesh. (I personally feel that weight gain is much easier than losing weight) 2. In order not to affect the height point of the following note to add the right amount of calcium, and not over the loss of calcium; bone, spinal cone should not be too much pressure; reduce the risk of injury the possibility of attention to sports protection 3. to increase strength and increase muscle are not identical, have focused on training time. 4. Have the effect be effective = moderate, long-term adherence to training coupled with good nutrition (that is, practice + food) have the effect = time (ensure that the exercise time) plus a lot of money (the extra nourishment is the money of the) If you only exercise, poor nutrition, and there would be no effect. 5. Increase muscle mainly simple principle, exercise produced a number of substances (lactic acid), and then send signals to the brain, the location of growth hormone to enhance the level of exercise,UGGs, and human nutrition can increase muscle to keep up after the. 6. Milk is absolutely the best thing, the best drink; order to increase the weight, are able to eat more potatoes (energy is relatively high, and affordable) 7. Generally considered better to exercise before dinner, (do not recommend fasting morning movement, is not recommended before going to sleep training) is not recommended to eat before going to bed anything, and this is not bad, do not ruining his stomach 8. in the exercise equipment, do regular aerobic exercise (running, spinning and the like) are also can increase the muscle (mainly to enhance their own hormone levels) said the following exercise program (weekly basis) Note points: the beginning (the first 3 weeks), your body must gradually adapt to the rhythm of your movements, so the training do not very specific, not too radical, just do the equipment, so the muscles and joints vulnerable to injuries. (The beginning go to the gym in fact not necessary) for a loop by a week to plan: the first week (due to well up the first time after a few days later the muscles must be very sour, so the rest in place the first week) Monday: jogging (20-40 minutes, can be replaced with spinning, do not really care about from the middle to break rerun) chin-up (hard at first, do a few to a few, do not force it can ask the following pushing) Tuesday: Closed Wednesday: Closed Thursday: 50 push-ups sit-ups 50 pull-ups X Friday: Closed Saturday: jogging Sunday: Closed the second week - the third week Monday: jog 40 minutes to pull up x Tuesday: Closed Wednesday: sit-ups 50 push-ups and 50 chin-up x Thursday: Closed Friday: 40 minutes jogging on Saturday x pull-up: 50 sit-ups 50 push-ups pull-up x Sunday: Closed tips: for example, do 50 push-ups, regardless of your every group to do a few, a total of over 50 to do OK, but not too long rest between each, 2 minutes on it. This approach for each new action, had just started when the device can do so. The fourth week of the fitness center, consider gradually increasing the amount of exercise, so be exhausted until the time of each group. (Add a little equipment appropriate action can be used to familiar equipment) to the fifth week of the chest exercises (bench press), shoulder (dumbbell on the move), on the back (there is a sitting down to pull the equipment), arm (dumbbell), abdominal muscles, thighs (sit toes, thigh lift is sitting in a fixed leg) as the main point of note: to accommodate the equipment to practice-based, pay attention to warm up before exercise (you can jog for 10 minutes, or push-ups group 2, etc.) began to practice the when not to pursue a multi-angle multi-site movement exercises (eg bench press has elected to practice on the oblique upper chest action) for each part of a major movement on it, the more advanced moves you can consult a fitness center coach. Bench press was protected action must be running 1 week jogging 3-4 times, sit-ups one week to practice 5-6 times, are placed in each end of each exercise gym, exercise time not too long, if not running , 1 hour exercise enough, prolonged 3-4 meaningless group practice each movement on it. (Each done at least 6 months, so far exhausted, be careful not to strain muscles and joints) fifth week - the eighth week of Monday: chest, thigh Tuesday: back, shoulders, arms Wednesday: Closed Thursday: chest, thigh Friday: back, shoulders, arms Saturday: Closed Sunday: Closed ninth week to consider the practice of each part of the multi-angle, you can consult a coach and practice with friends, but someone must do it protected especially the bench press, squat and other large weight action. Attention to points: one week rest 2-3 days, pay attention when the upper and lower body training movement alternating with each other, such as practiced today, upper body, lower body training tomorrow. Can not stop running and sit-ups, are on the back of the end of each exercise to be too specific, every gym conditions are different, so do not specifically say, but I got to this level have their own experience, you can consider their own out detailed plans. Consider a bodybuilder and other fitness magazines for reference. Note that exercise should be within their means, or prone to injury (recovery is slow, and a waste of time, not worth the candle) concluded that the problem of under nutrition. And other equipment started to buy protein powder + branched chain amino acid (capsule) + glutamine + creatine as a supplement (which is 4 enough, the other completely unnecessary) the more expensive the gym, Taobao has a 5 4 Crown Crown or shop, consider buying the brand Op Temeng (I eat this brand of) special reminder, do not listen to the gym free to recommend to your nutrition, do not they what to say to what to buy, easy to lose . Now I eat a standard before I give you a reference, (I weight 65KG, height 170, you just half a teaspoon of protein powder to a tablespoon more per day can be, and the other to do more of) sports day after breakfast protein powder half a teaspoon (15 grams) a branched-chain amino acids, glutamine and creatine are half a teaspoon (very small spoon, half a teaspoon of 3 grams) to train half a teaspoon of protein powder for half an hour before the end of the bath after training, protein powder, 1 spoon, branched-chain amino acid 1, glutamine and creatine are a spoon. Rest days at 2 / 3 of the volume. General protein powder 5 lbs 300-350, the other not so sure (I'm not much exercise, eating protein powder, do not eat the other) if they feel trouble, you might consider buying only increase muscle powder (all mixed together) , but not worth, not recommended. Note that eating more protein powder, more calcium loss, so drink plenty of milk, at least 2 packages a day. Amway's protein powder is soy protein (with higher levels of female hormones), and expensive, not suitable for men, not recommended.
be clear about why the exercise you if you do not clear on this point, you could not get on the. 1-2 months of training just do not see what is, at least six months training. I suggest you pull your friends together exercise, avoid the boring, increasing exercise the power down (but not just focus on the chat on the line) 1 m 87, normally it should be less than 75KG thin addition, I suggest you have regular body detection (the gym can generally be, that is, chest, arm circumference, waist circumference, hip, thigh, calf circumference, height and weight,UGG boots cheap, as well as fat content, etc.) to do post-test will help you adjust your exercise program, but also can enhance your confidence I'll just stick to make a suggestion, not to coach in the gym what products to buy recommended products, you can find someone for you who ask about things, or easy to lose. (Especially nutrition and the like, I will talk later) for the first begin at the beginning it. Must know some basic knowledge and correct: 1. Relatively speaking, fat people than thin people usually will not move when the consumption of more energy, so a lot of thin people will complain about not long to eat meat. (I personally feel that weight gain is much easier than losing weight) 2. In order not to affect the height point of the following note to add the right amount of calcium, and not over the loss of calcium; bone, spinal cone should not be too much pressure; reduce the risk of injury the possibility of attention to sports protection 3. to increase strength and increase muscle are not identical, have focused on training time. 4. Have the effect be effective = moderate, long-term adherence to training coupled with good nutrition (that is, practice + food) have the effect = time (ensure that the exercise time) plus a lot of money (the extra nourishment is the money of the) If you only exercise, poor nutrition, and there would be no effect. 5. Increase muscle mainly simple principle, exercise produced a number of substances (lactic acid), and then send signals to the brain, the location of growth hormone to enhance the level of exercise, and human nutrition can increase muscle to keep up after the. 6. Milk is absolutely the best thing, the best drink; order to increase the weight, are able to eat more potatoes (energy is relatively high, and affordable) 7. Generally considered better to exercise before dinner, (do not recommend fasting morning movement, is not recommended before going to sleep training) is not recommended to eat before going to bed anything, and this is not bad, do not ruining his stomach 8. in the exercise equipment, do regular aerobic exercise (running, spinning and the like) are also can increase the muscle (mainly to enhance their own hormone levels) said the following exercise program (weekly basis) Note points: the beginning (the first 3 weeks), your body must gradually adapt to the rhythm of your movements, so the training do not very specific, not too radical, just do the equipment, so the muscles and joints vulnerable to injuries. (The beginning go to the gym in fact not necessary) for a loop by a week to plan: the first week (due to well up the first time after a few days later the muscles must be very sour, so the rest in place the first week) Monday: jogging (20-40 minutes, can be replaced with spinning, do not really care about from the middle to break rerun) chin-up (hard at first, do a few to a few, do not force it can ask the following pushing) Tuesday: Closed Wednesday: Closed Thursday: 50 push-ups sit-ups 50 pull-ups X Friday: Closed Saturday: jogging Sunday: Closed the second week - the third week Monday: jog 40 minutes to pull up x Tuesday: Closed Wednesday: sit-ups 50 push-ups and 50 chin-up x Thursday: Closed Friday: 40 minutes jogging on Saturday x pull-up: 50 sit-ups 50 push-ups pull-up x Sunday: Closed tips: for example, do 50 push-ups, regardless of your every group to do a few, a total of over 50 to do OK, but not too long rest between each, 2 minutes on it. This approach for each new action, had just started when the device can do so. The fourth week of the fitness center, consider gradually increasing the amount of exercise, so be exhausted until the time of each group. (Add a little equipment appropriate action can be used to familiar equipment) to the fifth week of the chest exercises (bench press), shoulder (dumbbell on the move), on the back (there is a sitting down to pull the equipment), arm (dumbbell),Discount UGG boots, abdominal muscles, thighs (sit toes, thigh lift is sitting in a fixed leg) as the main point of note: to accommodate the equipment to practice-based, pay attention to warm up before exercise (you can jog for 10 minutes, or push-ups group 2, etc.) began to practice the when not to pursue a multi-angle multi-site movement exercises (eg bench press has elected to practice on the oblique upper chest action) for each part of a major movement on it, the more advanced moves you can consult a fitness center coach. Bench press was protected action must be running 1 week jogging 3-4 times, sit-ups one week to practice 5-6 times, are placed in each end of each exercise gym, exercise time not too long, if not running , 1 hour exercise enough, prolonged 3-4 meaningless group practice each movement on it. (Each done at least 6 months, so far exhausted, be careful not to strain muscles and joints) fifth week - the eighth week of Monday: chest, thigh Tuesday: back, shoulders, arms Wednesday: Closed Thursday: chest, thigh Friday: back, shoulders, arms Saturday: Closed Sunday: Closed ninth week to consider the practice of each part of the multi-angle, you can consult a coach and practice with friends, but someone must do it protected especially the bench press, squat and other large weight action. Note points: 2-3 days off a week, pay attention to training the upper body and lower body when the action alternating with each other, such as practiced today, upper body, lower body training tomorrow. Can not stop running and sit-ups, are on the back of the end of each exercise to be too specific, every gym conditions are different, so do not specifically say, but I got to this level have their own experience, you can consider their own out detailed plans. Consider a bodybuilder and other fitness magazines for reference. Note that exercise should be within their means, or prone to injury (recovery is slow, and a waste of time, not worth the candle) concluded that the problem of under nutrition. And other equipment started to buy protein powder + branched chain amino acid (capsule) + glutamine + creatine as a supplement (which is 4 enough, the other completely unnecessary) the more expensive the gym, Taobao has a 5 4 Crown Crown or shop, consider buying the brand Op Temeng (I eat this brand of) special reminder, do not listen to the gym free to recommend to your nutrition, do not they what to say to what to buy, easy to lose . Here I am before I eat a standard for your reference, (I weight 65KG, height 170, you just half a teaspoon of protein powder to a tablespoon more per day can be, and the other to do more of)
this stage, pay attention to the control diet, there are three to four times a week will receive a good aerobic exercise on the effects of eating high-fat diet high-calorie foods, or eat a certain amount of staple cereals, eat fruits and vegetables, eat a fish every few days or peeled poultry. Meals in the breakfast, eat lunch and dinner to eat less, to ensure that the evening before going to bed hungry on it the next day, afternoon or after dinner, once an hour of aerobic exercise, if the former sports small, low-intensity exercise is best such as brisk walking, biking, swimming, start training, this exercise about two weeks so that the body has a process of adaptation. On the requirements of aerobic exercise reduced fat better continuity, thirty minutes to an hour each time, heart rate 120-160 / minute, if one can not do such a great strength began to slowly come, first ensure the exercise time strength not too large. I recommend at the gym treadmill comparison, treadmill exercise is systemic, strength Ye Hao their control; exercise bike is not bad. Note that the warm-up before exercise and after exercise, cold body after running the middle of the time or equipment to do some training and practice the upper limbs and torso like, when it should begin first with a small weight to strengthen muscles and joints. Can focus on abdominal exercises, sit-ups, the first knee touch, drape leg raise, and so this is my proposal, I will not write any details, you can choose the right according to its own sport and time (evening time to exercise and eat and sleep are more than one hour intervals), the intensity from low to high. Just step by step
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