Tips for Beginners' Fitness

Before these three things, it is necessary to ensure that you are not injured first, then insist on it, and finally sharpen your action standards. All fancy training plans, diet recipes, and tonic combinations have to be arranged later.

When I first came into contact with fitness, the pit I stepped on could go around the gym three times: in the first week, I followed online celebrity to practice the "7-day plan of losing 10 pounds", and 100 Bobby squatted in the toilet the next day and held the wall directly for a whole week; Later, I copied the differentiation training table of my brother who had been practicing for 5 years. On the first day of chest training, I broke my shoulders and kept it for less than half a month. Seriously, you can avoid these hot-headed pits in the novice stage, and you have already won 80% of people who just disappeared after getting a card.

The first tangled question for many people when they first get started is whether to ask for private education. There is really no standard answer to this matter. The old players of the two factions all have a point: the budget is enough and you can find a certificate (ACE/NSCA/ national position is counted), and the reliable private education with more than 3 years of teaching experience can really help you avoid the pit of hurting your back and knees that you may step on in 3 months; However, if the budget is limited, there is absolutely no need to struggle. Now, the State Sports General Administration has free mass fitness guide videos, as well as basic movement teaching for internationally certified popular science bloggers like Uncle Jeff. It is no problem to practice in front of the mirror for one month and find the right sense of power. By the way, if you really want to ask for advice, don't be embarrassed to ask for an old gun in the gym, pass a bottle of water, etc. When people are resting between groups, most of them are willing to teach, which is much more reliable than many amateur private teachers who mainly sell classes. Just go up and drag people when others are heavy. It's too blind to see.

Don't engage in the differentiation training of chest, shoulders, back, legs and arms for three months before you get started, and don't stare at other people's training plans. Here, you can choose the suggestions from different schools as needed: if the goal is to practice muscle lines and take the bodybuilding route in the future, it is no problem to get familiar with the sense of strength of each part in advance; If you just want to improve your round shoulder hunchback and reduce your tummy, then the whole body posture adjustment and five basic movements cycles are completely enough, saving time, and you can walk after practicing for 30-40 minutes each time, making it easier to stick to it. I had a friend who just got a card and decided to practice the flag five times a week. The first week was very positive. In the second week, he gave up after catching a cold. On the contrary, the other one only came twice a week and went downstairs to buy a cup of milk tea to reward his girl after practice. He persisted for more than a year, and his round shoulders recovered. The whole person was in different spirits.

I've compiled a reference table for you to get started and practice. You can practice with a 2L mineral water bottle filled with water without equipment, and you don't have to buy a bunch of equipment at the beginning:

Oh, by the way, don't wear canvas shoes and old shoes to practice weight-bearing movements. Last time, I saw a guy wearing converse with my own eyes, he pulled 80 kilograms of hard feet and slipped his waist, and he took it directly to the hospital. It is enough to buy a pair of hundred pieces of training shoes in the initial stage, and you don't need to buy any other protective gear for the first three months. Waist pads and knee pads are only used when you are heavy. You take off your pants and fart when you practice a self-respecting squat.

There is also a misunderstanding that many people are entangled in: Is it a waste to practice the next day without being sour? It is also clear from the two schools that the bodybuilding circle will indeed pursue the pumping sensation and delayed soreness of muscles to judge whether the stimulation is in place, but for ordinary bodybuilders, soreness is just an inflammatory reaction after eccentric contraction of muscles, which is not directly related to the training effect. If you practice more and get used to your body, even if you add loads step by step, it may not be too sour, so there is no need to add weight to yourself in pursuit of soreness.

Not to mention forcing yourself to cook chicken breast without coming up, no one can insist on it. Beginners should change the daily milk tea cola into sugar-free, take out two more greens, and ensure to eat 1.2-1.6g protein per kilogram of body weight every day (probably a 50kg girl can eat 2 eggs+a box of milk+a piece of meat the size of her palm every day). You can eat anything else, and you don't have to worry about clean muscle gain or dirty muscle gain. For the first three months,

To put it bluntly, fitness is to make yourself more comfortable. Don't make it a KPI burden. You don't have to pursue a perfect training plan or compare it with others. The rhythm that you can stick to slowly is the most suitable entry skill for you.