Newbies to fitness usually don’t have a clear understanding of their fitness goals. They don’t understand basic fitness knowledge such as the choice of sports at each stage and how to grow muscles faster. This leads to them becoming very blind in the process of fitness. So how to solve these problems, and what should beginners prepare for fitness?
1. First, you need to know how muscles grow
Three major factors that stimulate muscle growth:
1. Training volume - Large muscles require at least 16 sets (Sets) of training, and small muscles require at least 8 sets;
2. Resistance weight
3. Training changes: Change the training mode, such as movements and movement rhythm, every 6-8 weeks.
If there are any professional terms that you don’t understand, that’s even better. Write them down and ask the coach. It will also let the coach know that although you are here for the first time, you are by no means illiterate in fitness!
2. How long will it take to grow muscles?
The ideal muscle compression time is 40-50 seconds, pay attention to control the time
3. "How long should I rest between sets? I'm so tired and want to rest all the time..."
The rest time between groups should be between 60 seconds and 90 seconds. A rest time that is too short is for training cardiopulmonary function and endurance, and a rest time that is too long is for strength training.
4. How many times do you train? Do you need to go every day?
Novice friends with no experience can train twice a week, each time for full-body muscle training
For novice friends with some experience, you can train 3 days a week, focusing on different muscle groups every day, such as:
Day 1 Chest, shoulders, three heads
Day 2 back and biceps
Day 3 Feet, Abdomen
5. How to use so many instruments
When choosing training movements, try to useUse different equipment such as dumbbells, barbells, cables, Smith racks, and machines.
6. Are there any moves that general fitness men must do?
Learn to safely complete the following 7 basic actions:
a. Bench Press chest
b. Chest Dip Chest Dip
c. Lat Pulldown Back
d. Bent-over Row Back
e. Shoulder Press Shoulder Press
g. Squat Squat Feet
h. Deadlift Feet
7. Avoid three-minute heat
Don’t be too impatient for three minutes. Fitness is a long and repetitive process. We have seen some hype cases in the media about transformations in half a year, so don’t be impatient.
Whether your fitness goal is to lose weight or gain muscle, don’t ignore one important factor, that is diet. Reasonable dietary adjustment is a reasonable ratio of protein, carbohydrates and fat. The weekly training plan should be a cycle. In practice We constantly discover problems with practice, and then change our plans accordingly, so that our fitness training can start better.
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