Beginner Fitness Course

The core logic of beginner's fitness is not to hoard tonic, copy online celebrity's differentiated training plan, and start with heavy weight, but to anchor your real needs first, establish a persistent exercise habit with low threshold movements, and practice the action pattern before loading-these three things are done correctly, and you have already won over 90% people who give up after taking two photos in the gym.

Seriously, I've met too many friends who just arrived in into the pit. On the first day, I practiced with the "Five Differentiation Training Schedule" found in a book. After three days of training, I had a pain in my shoulder and back. I either gave up directly or went to buy 36 private lessons, but I didn't have enough for five. In fact, there is really no need to make fitness a tall and difficult task. First, think clearly why you are practicing: some people just want to lose weight and wear jeans to look good, some people just want to improve their posture after sitting for a long time, and others just want to practice some strength to move mineral water without calling their roommates. The starting point of different needs is completely different, so there is really no need to learn how to charge carbon with people who want to play games.

There is no absolutely correct entry path here. The coach of bodybuilding system will generally advise beginners to start with the compound movements of fixed equipment to find a sense of strength. Weightlifting enthusiasts may say that the action patterns of the three major events should be thoroughly understood first, and the rising power is fast; Friends who play street health may think that novices should start with self-respecting squats and standard push-ups, without even going to the gym. All these statements are true, depending on your needs-if you want to improve the sedentary round shoulder extension, why do you study the hard pull action? Doing more groups of YTWL birds every day is better than anything else.

After figuring out what you want, don't worry about the plan of "building Eddie Peng Yuyan's figure in three months", first consider how to make yourself stick to it. I took a little girl who just graduated two years ago. At the beginning, I asked her to come twice a week, each time for 40 minutes. After practice, she was allowed to go downstairs to eat her favorite brown sugar ice powder. In the first month, she took the initiative to practice three times a week. Now her body fat has dropped by 8 points, and the whole person's mental state is much better. On the contrary, most of those who arrange for themselves to practice six times a week as soon as they get up, can't get up in the second week, and the fitness card lies directly in the dust. There are also different opinions on this point. Some people think that novices must fix the training time and go to the point to form habits. Others think that they don't have to put so much pressure on themselves at first, and they can go to any day when they are free, even if they practice for 20 minutes. As long as they can get together eight times a month, it's no use. I prefer the latter. After all, at the beginning, the priority of habits is much higher than the training capacity.

The most important thing to remind is not to rush the weight blindly when you come up. I met a guy in the gym last month, and his shoulders shrugged up to his ears when he was bench pressing, and he couldn't stand up for a long time next to him after pushing. Fitness is actually similar to learning to drive. You have to know how to hit the steering wheel and brake first, and then think about driving at a high speed. If you step on the accelerator as soon as you get up, you won't crash. There is a long-debated question about whether novices should take private lessons, and you don't have to stand on either side: if you have strong learning ability, you can feel the joint angle and muscle strength by watching videos, and you can see that your movements are crooked in front of the mirror, then it is no problem to brush bilibili by yourself; If you are at a loss in the equipment area and don't even know how to adjust the trajectory, it's more economical to find a coach who has obtained the national position or ACE certification and won't sell you 36 classes as soon as he comes up. After all, it costs tens of thousands to have an operation on lumbar protrusion, so it's really worthwhile.

You don't have to worry about supplements. Some people think that novices don't have to eat any supplements, just eat normally, and some people think that protein powder is a must for novices. My own experience is that if you can eat enough protein with your own weight of 1.2-1.6g every day, for example, if a 60kg person eats 3 eggs +200g chicken breast+a box of milk every day, then you don't need to buy protein powder at all. If you don't get enough take-out food every day, then protein powder is a convenient protein supplement, and it's not a hormone. Don't listen to people.

Attach a reference plan for beginners. You don't have to copy it completely, just adjust it according to your own time:

To put it bluntly, there are really not so many rules to stick to in fitness. Even if you do 10 squats every day at the beginning and can last for 3 months, it's better than lying in the dust once you buy a 10 thousand fitness card. Don't worry, others can afford to push 100kg bench press after practicing for two months. Practice slowly, and the days are long.