How to start Xiaobai Fitness Mo Xiaobai Fitness to start, fitness is one thing many people will do. Everyone starts to pay attention to their own health. Not only can they accelerate the body's metabolism, but they can also smooth blood circulation. Protein is the best way to supplement energy for fitness people. So how does Xiaobai fitness start? How to start Xiaobai Fitness 1. Exercise skills-Before starting exercise, pay attention to pay attention. 1. Clear obstacles The suggestion of listening to people with professional knowledge is important. Before you start your own fitness, you need to get the scriptures from your doctor. If there is no private doctor, you can hear the opinions from the primary health doctor and adhere to and obey it for a long time. Regular reviews can be reviewed. The purpose of exercise is to be healthy. Therefore, the basic requirement is to start from healthy when formulating a plan. Listening to professional opinions can help you better remove subjective and objective obstacles. 2. Formulating goals The purpose of formulating goals to determine the ultimate purpose of exercise. Perhaps it is to better reduce fat, maybe to practice the abdominal muscle vest line, or it is simply to strengthen the body. Form your own goals before starting exercise to complete exercise more efficiently and faster. Moreover, the goals set must be operated, and ensure that it can be achieved rather than the air pavilion. . warm -up action 1. Dynamic warm -up Whether it is running or skipping rope, all sports must start with warm -up, and relax your body at five minutes after warm -up.
2. Cat Cow referred to as cat cattle. It is a yoga practice. This yoga movement helps to strengthen the back and abdominal muscles. At the beginning of the movement, you must kneel your hands and knees. Pay attention to the same width of both hands and shoulders. The knees are under the hips. The spine is aligned correctly, and the eyes look down. Cat -cow style includes two basic ways: the first is inhale -type beef style, and the second is the pose when cat type exhales. Do two groups in each group 10 times. 3. Flat support Plate support includes two modes: one is a simple mode-bending knee support; the other is difficult mode-full tablet support. The first type of bending legs, the small arm supports the body. The whole tablet supports the body straight, the legs, both arms and shoulders are width, the small arm supports the body, and the core of the abdomen is tightened. Each group is 15 to 20 seconds, two groups. 4. Bird dog dynamic bird and dog style is a relatively basic core training action. First, kneel on the stool with your left leg, stretch your right leg back, hold the stool with your right hand, and take a dumbbell with your left hand. Then the core of the abdomen is tightened, the back is straight, and the dumbbells are held on the right hand. At this time, keep the body and not shake left and right. 10 times each, do two groups. 5. The hip bridge The hip bridge movement starts with the body lying flat, but it should be noted that we cannot lie directly on the cold floor. One is that the cold floor may cause damage to the health and cause a cold; The second is because of fear of hard floor damage to the spine. Then, if you are sitting up, you can bite your legs. The spacing of both feet is moderate, and your hands are placed on both sides. The core of the abdomen is tightened. 10 to 12 times per group, do two groups. How to start Xiaobai Fitness 2. Basic Knowledge of Fitness Introduction 1. Knowledge of fitness equipment Is when you want to start fitness, understanding of equipment is very important. If you do n’t even use fitness and fitness equipment, you ca n’t talk about exercise. Before you start practicing, you will be familiar with the fitness equipment one by one, including how to do standards during exercise and how to make efforts. only if you know and master fitness equipment can you get started faster during exercise and reduce the risk of injury. You also have to feel what the weight of the equipment is about what the weight of the equipment is like to measure the weight. At which stage you can control the weight, you can have a reference standard when you do fitness plan. 2. Preparation of fitness plans Is when you are familiar with the equipment, then make a fitness plan table. The fitness plan table is very important. Every fitness veteran will have a fitness plan form that belongs to its own, and this plan table will be changed every time. The fitness plan table can plan what you want to do that day, to do several groups, and each group must be done several times. In this way, you will have a systematic constitution. The newbie should be determined whether you are muscle increase or fat or shaped. According to this goal as the core, what are the action of expanding fitness. Novices can just arrange three to four exercises for daily life for a week, and to ensure sufficient rest time. The exercise of a fitness plan can consider changing actions for about two months, and the requirements for weight can also be improved. This can ensure the freshness of exercise and not get tired. 3. Fitness and diet plan The newcomers will not pay attention to doing diet plans when they first start fitness. They are eaten according to what they want. This is a very wrong way to eat. A fitness person is most concerned about his own diet. Diet is a supplement to your body and muscles. You do n’t supplement your diet. How hard you exercise are spending effort. When making a diet, it is also based on a large policy. For example, if you have to increase muscle or reduce fat. Determine two directions and then formulate a diet plan.
. How to start with novice fitness The first stage: Power training but the first stage of training plan can still be universal. Power training is very necessary. Power training can stimulate muscle growth. Increased muscle content is essential to increase muscle increase or fat reduction. The development of systemic power is required. Because it is a novice, you can exercise the big muscle group within a training day. There is no need for isolation muscle group, no need to engrave a certain muscle. Three actions are recommended here: wine glass squats, flat -screen bench press, high -level pull down. Practice the lower limbs and the upper body muscle group. At the same time, it can increase physical coordination, learning movements, increase muscle content, and improve physical fitness. Recommended on Wednesday, one month of practice The second stage: Three major items training Due to a certain training foundation in the first stage, you can practice the golden action of fitness. That is the three major items: dumplings, bench press, squats. The purpose of this stage is also to increase muscle content. The three major items are multi -joint composite movements. When doing these actions, the whole body muscles will participate in exercise, which will greatly help the growth of the whole body muscle. Essence The three major training allows beginners to practice more muscle groups in a short time, taking into account efficiency. The recommended on Wednesday to practice one and one break for more than one or more months (depends on the training situation) stage three: differentiation training through the training of stage two, there is already a certain muscle content. But muscle shapes have not been perfected. At this stage, some differentiation training is needed to sculpt our muscles. Use chest, shoulders, backs, legs, hands, and separate exercise to exercise strength. At this time, we can look at our training goals. If it is lipid -reducing, the training volume is slightly reduced to perform aerobic training. Recommended on Friday, exercise a part at a time. At this time, the identity of the novice trainer was basically got rid of the identity of the novice trainer. How to start Xiaobai Fitness 3 1. The correct training process: The novice starting fitness, I do n’t know what to do before fitness, only to imitate other people in the gym. Confused, so before fitness, you must first understand what the process of fitness is, what are the aerobic exercise and strength training before you do. The first step before starting aerobic exercise should be warm -up of the joints and muscles of the whole body, allowing the body to adapt to the next exercise in advance, and then you can start aerobic exercise such as running, bicycles, and rope skipping. After the end of the exercise, the stretching movement is needed, so that the tight muscles will be relaxed and will not cause sore body. If strength training, at the beginning, you need to warm up the part you want to train, and then have a certain rest time between action and movement, and then combine aerobic exercise. Finally, a set of stretching exercises will be performed. Separate muscle relaxation.
. Preparing for your fitness plan: The fitness plan that suits you is very important in the fitness process. A small number of people are unwilling to spend time to make a planning table that suits them before fitness. Searching for others online, and then trained directly with other people's plans, but in fact, everyone's constitution is different, and those who are suitable for him may not be suitable for you, so you can understand your physical condition before fitness. . Diet plans during fitness: The novices do not pay attention to their own diet during fitness, and always think that as long as you exercise, you do n’t need to pay attention to your diet, but in fact, if you do n’t pay attention to your diet, you still ’s every day. High -calorie foods are constantly, no matter how much your energy you spend, fitness is unsuccessful. A fitness person should pay attention to his diet. You must pay attention to eating less meals. Eat a little less every meal. Eating a few meals can improve the body's absorption. Be sure to quit high -calorie junk food. It has no good for your fitness and shaping.
How to start Xiaobai Fitness
Mo Xiaobai Fitness to start, fitness is one thing many people will do. Everyone starts to pay attention to their own health. Not only can they accelerate the body's metabolism, but they can also smooth blood circulation. Protein is the best way to supplement energy for fitness people. So how does Xiaobai fitness start?
How to start Xiaobai Fitness 1. Exercise skills-Before starting exercise, pay attention to pay attention.
1. Clear obstacles
The suggestion of listening to people with professional knowledge is important. Before you start your own fitness, you need to get the scriptures from your doctor. If there is no private doctor, you can hear the opinions from the primary health doctor and adhere to and obey it for a long time. Regular reviews can be reviewed. The purpose of exercise is to be healthy. Therefore, the basic requirement is to start from healthy when formulating a plan. Listening to professional opinions can help you better remove subjective and objective obstacles.
2. Formulating goals
The purpose of formulating goals to determine the ultimate purpose of exercise. Perhaps it is to better reduce fat, maybe to practice the abdominal muscle vest line, or it is simply to strengthen the body. Form your own goals before starting exercise to complete exercise more efficiently and faster. Moreover, the goals set must be operated, and ensure that it can be achieved rather than the air pavilion.
. warm -up action
1. Dynamic warm -up
Whether it is running or skipping rope, all sports must start with warm -up, and relax your body at five minutes after warm -up.
2. Cat Cow
referred to as cat cattle. It is a yoga practice. This yoga movement helps to strengthen the back and abdominal muscles. At the beginning of the movement, you must kneel your hands and knees. Pay attention to the same width of both hands and shoulders. The knees are under the hips. The spine is aligned correctly, and the eyes look down. Cat -cow style includes two basic ways: the first is inhale -type beef style, and the second is the pose when cat type exhales. Do two groups in each group 10 times.
3. Flat support
Plate support includes two modes: one is a simple mode-bending knee support; the other is difficult mode-full tablet support. The first type of bending legs, the small arm supports the body. The whole tablet supports the body straight, the legs, both arms and shoulders are width, the small arm supports the body, and the core of the abdomen is tightened. Each group is 15 to 20 seconds, two groups.
4. Bird dog dynamic
bird and dog style is a relatively basic core training action. First, kneel on the stool with your left leg, stretch your right leg back, hold the stool with your right hand, and take a dumbbell with your left hand. Then the core of the abdomen is tightened, the back is straight, and the dumbbells are held on the right hand. At this time, keep the body and not shake left and right. 10 times each, do two groups.
5. The hip bridge
The hip bridge movement starts with the body lying flat, but it should be noted that we cannot lie directly on the cold floor. One is that the cold floor may cause damage to the health and cause a cold; The second is because of fear of hard floor damage to the spine. Then, if you are sitting up, you can bite your legs. The spacing of both feet is moderate, and your hands are placed on both sides. The core of the abdomen is tightened. 10 to 12 times per group, do two groups.
How to start Xiaobai Fitness 2. Basic Knowledge of Fitness Introduction
1. Knowledge of fitness equipment
Is when you want to start fitness, understanding of equipment is very important. If you do n’t even use fitness and fitness equipment, you ca n’t talk about exercise. Before you start practicing, you will be familiar with the fitness equipment one by one, including how to do standards during exercise and how to make efforts.
only if you know and master fitness equipment can you get started faster during exercise and reduce the risk of injury. You also have to feel what the weight of the equipment is about what the weight of the equipment is like to measure the weight. At which stage you can control the weight, you can have a reference standard when you do fitness plan.
2. Preparation of fitness plans
Is when you are familiar with the equipment, then make a fitness plan table. The fitness plan table is very important. Every fitness veteran will have a fitness plan form that belongs to its own, and this plan table will be changed every time. The fitness plan table can plan what you want to do that day, to do several groups, and each group must be done several times. In this way, you will have a systematic constitution.
The newbie should be determined whether you are muscle increase or fat or shaped. According to this goal as the core, what are the action of expanding fitness. Novices can just arrange three to four exercises for daily life for a week, and to ensure sufficient rest time. The exercise of a fitness plan can consider changing actions for about two months, and the requirements for weight can also be improved. This can ensure the freshness of exercise and not get tired.
3. Fitness and diet plan
The newcomers will not pay attention to doing diet plans when they first start fitness. They are eaten according to what they want. This is a very wrong way to eat. A fitness person is most concerned about his own diet. Diet is a supplement to your body and muscles. You do n’t supplement your diet. How hard you exercise are spending effort. When making a diet, it is also based on a large policy. For example, if you have to increase muscle or reduce fat. Determine two directions and then formulate a diet plan.
. How to start with novice fitness
The first stage: Power training
but the first stage of training plan can still be universal. Power training is very necessary. Power training can stimulate muscle growth. Increased muscle content is essential to increase muscle increase or fat reduction.
The development of systemic power is required. Because it is a novice, you can exercise the big muscle group within a training day. There is no need for isolation muscle group, no need to engrave a certain muscle. Three actions are recommended here: wine glass squats, flat -screen bench press, high -level pull down. Practice the lower limbs and the upper body muscle group. At the same time, it can increase physical coordination, learning movements, increase muscle content, and improve physical fitness.
Recommended on Wednesday, one month of practice
The second stage: Three major items training
Due to a certain training foundation in the first stage, you can practice the golden action of fitness. That is the three major items: dumplings, bench press, squats. The purpose of this stage is also to increase muscle content. The three major items are multi -joint composite movements. When doing these actions, the whole body muscles will participate in exercise, which will greatly help the growth of the whole body muscle. Essence The three major training allows beginners to practice more muscle groups in a short time, taking into account efficiency.
The recommended on Wednesday to practice one and one break for more than one or more months (depends on the training situation)
stage three: differentiation training
through the training of stage two, there is already a certain muscle content. But muscle shapes have not been perfected. At this stage, some differentiation training is needed to sculpt our muscles. Use chest, shoulders, backs, legs, hands, and separate exercise to exercise strength. At this time, we can look at our training goals. If it is lipid -reducing, the training volume is slightly reduced to perform aerobic training.
Recommended on Friday, exercise a part at a time. At this time, the identity of the novice trainer was basically got rid of the identity of the novice trainer.
How to start Xiaobai Fitness 3 1. The correct training process:
The novice starting fitness, I do n’t know what to do before fitness, only to imitate other people in the gym. Confused, so before fitness, you must first understand what the process of fitness is, what are the aerobic exercise and strength training before you do.
The first step before starting aerobic exercise should be warm -up of the joints and muscles of the whole body, allowing the body to adapt to the next exercise in advance, and then you can start aerobic exercise such as running, bicycles, and rope skipping. After the end of the exercise, the stretching movement is needed, so that the tight muscles will be relaxed and will not cause sore body.
If strength training, at the beginning, you need to warm up the part you want to train, and then have a certain rest time between action and movement, and then combine aerobic exercise. Finally, a set of stretching exercises will be performed. Separate muscle relaxation.
. Preparing for your fitness plan:
The fitness plan that suits you is very important in the fitness process. A small number of people are unwilling to spend time to make a planning table that suits them before fitness. Searching for others online, and then trained directly with other people's plans, but in fact, everyone's constitution is different, and those who are suitable for him may not be suitable for you, so you can understand your physical condition before fitness.
. Diet plans during fitness:
The novices do not pay attention to their own diet during fitness, and always think that as long as you exercise, you do n’t need to pay attention to your diet, but in fact, if you do n’t pay attention to your diet, you still ’s every day. High -calorie foods are constantly, no matter how much your energy you spend, fitness is unsuccessful. A fitness person should pay attention to his diet. You must pay attention to eating less meals. Eat a little less every meal. Eating a few meals can improve the body's absorption. Be sure to quit high -calorie junk food. It has no good for your fitness and shaping.