Beginner's Fitness Action

Beginners should always give priority to the compound action patterns covering the large muscles of the whole body, specifically, squatting, pushing, pulling, hip hinge, core anti-rotation and functional walking. Without coming up, we should study isolated actions such as two-headed bending and rope clamping, and practice these patterns correctly first. The training effect in three months can exceed 80% of fans in into the pit.

I stepped on a stupid pit when I first entered the gym in 18 years. For the first month, I spent every day in the dumbbell area to practice bending. After that, I had to take three photos with my arms tightened in front of the mirror, hoping to hold up my T-shirt sleeves one day. As a result, after practicing for almost two months, I didn't gain weight, and my shoulders were always rounded because of my hard work. Finally, I couldn't stand the friend who had practiced for half a year, and I woke up after dragging me to the squat frame-no matter how hard I practiced the small muscles, I couldn't support the overall posture and circumference.

When it comes to squatting, I have to mention that many novices have just entered the gym and rushed to squat, squatting with empty poles and feeling that they are particularly handsome. It is really unnecessary. There has always been disagreement about the choice of squat movements in the fitness circle: powerlifting enthusiasts think that the low bar squat is a golden movement, which can maximize the weight and stimulate the whole leg; Fitness players recommend high bar squats, which can stimulate quadriceps more accurately; Some coaches think that novices can squat with Smith frame from the beginning, so they don't have to worry about the balance of free weight. In fact, for pure novices, it is more important than anything to find a sense of power to bend your hips and knees. If your knees are not good, it is entirely possible to change to a box squat or a Bulgarian leg squat, and you don't have to compete with others.

Push-ups are more common. Everyone has tried push-ups, but many people rely on their arms to do push-ups. After practicing chest, they don't feel sore for three days. There are also two different training ideas here: one group thinks that novices can build up their nerve recruitment ability as quickly as possible by going straight to the barbell bench press, and the progress speed is twice as fast as that of bare hands; The other school thinks that novices can find the sense of chest muscle strength from the upward oblique push-ups, which can avoid the risk of acromion impact to the greatest extent. I was carrying a direct overhead pole myself, and my shoulder hurt for less than half a month. Later, I went back and did two weeks of push-ups before I found the feeling of "pushing my body up with my chest". If there is no sparring partner, I really suggest to be steady.

Pulling action is just needed by the vast majority of sedentary people. After all, usually sitting with chest for a day, the back muscles are basically useless. Practicing pulling can not only improve the round shoulders, but also stretch the shoulders and shoulders more, and wear clothes to look good for more than one degree. Beginners don't have to force themselves to do pull-ups from the beginning. elastic belt's assisted pull-ups, high-position pull-downs and bending over dumbbell rowing can all be selected. Some people think that high-position pull-downs are more suitable for finding the power of the back, while others think that bending over rowing is more exciting to the core. I have tried both, and the effect is not much different. You can practice whichever one you feel when your back shrinks.

Oh, by the way, you must practice the hip hinge pattern first. To put it bluntly, this action means "sit your ass back and lean your upper body forward". Just don't bend over. Don't underestimate this action. Several sedentary colleagues around me have practiced hip hinges for two weeks, and most of the problems of sedentary backache have been alleviated, which is much more useful than sticking plaster. Beginners don't worry about the weight of the hard pull at first, just do the morning-by-hand style, or hold a light pole in their hands and slide down against their legs, and find the feeling of their buttocks on the top of the door behind them. After three times, they can basically find the right sense of power.

Many people are still impressed by the core training, and their necks are so painful that they can't see the vest line. In fact, for beginners, the core anti-rotation training is much more cost-effective, such as Palov press (anti-rotation chest push). You don't need to do hundreds, and each group does four groups 12 times. The next day, the feeling of abdominal soreness is more obvious than that when you do 100 rolls. Let's be honest here, if you just want to practice obvious abdominal muscles, it is really useful to roll your abdomen and lift your legs, but if it is to stabilize the overall core and improve your posture, it is definitely not a loss to practice anti-rotation first.

Finally, let's talk about a functional walk that many people will ignore, such as a farmer's walk. Just take two dumbbells or kettlebells with proper weight and walk forward with your head held high. You can practice your grip strength, core, legs and buttocks, and there is almost no risk of injury. After the exercise, the whole person's posture will be quite a lot. Now I will walk in two groups first after the warm-up, and I am in a particularly good state.

I have compiled a different basic action adaptation table for everyone, without hard cover, the one that suits you is the best:

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In fact, fitness is really not so particular. You don't have to force yourself to practice for 2 hours at first. It's enough to understand these movements for 40 minutes at a time. If you insist on looking in the mirror for two months, you will definitely be surprised. If you are really not sure about the action, it is much better to spend two or three hundred dollars to find a reliable coach to take two basic courses than to practice for half a year by yourself, really.