1. How to do fitness training for newcomers

2. How to lose fat

3. How to eat

4. 6 parts Shaping training

5. Ten questions about fitness (error correction)

Fitness process:

Theoretical explanation: From the overall perspective, from the major muscle groups (chest, chest, etc.) Only by reducing fat on the back, buttocks, legs) can the real results be achieved. Training of small muscle groups (shoulders, arms, abdomen, calves) cannot effectively reduce fat. In other words, training of small muscle groups, isolation, and small weights fundamentally does not meet the conditions for muscle gain, fat loss, and body shaping. It is impossible to achieve good results.

Core points: health, body shaping, fat loss, clothing support... everything starts with large muscle group training. Grasping the big and letting go of the small is the best way to gain muscle or lose fat when getting started!

Fitness training:

1. Large muscle group training (chest, back, buttocks, legs) 6 to 10 groups

2. Core muscle group training ( Abdomen, lower back) 1 to 3 groups

3. HIIT (high-intensity interval training) 15 to 30 minutes

1. Introduction to chest-push-ups 14 minutes; back-back shaping 17 minutes; butt-butt shaping 16 minutes; legs-slimming training 11 minutes

PS: A cycle of 3 days for large muscle groups (not an interval for the whole body, but specific to a certain muscle group Rest time), for example, if you practice buttocks on Monday, give the buttock muscles 72 hours of rest, and then you can practice buttocks again on Thursday.

Adjust the training intensity for a single part (a certain muscle group) by adjusting the training times.

2. Abdominal-five-dimensional abdominal muscle training for 18 minutes

3. HIIT for 20 minutes

Keywords: high intensity, intermittent

Theoretical explanation: HIIT has outstanding performance in consuming calories and fat + sustained fat burning state (still obvious after 72 hours)

Key points of HIIT training:

Muscle groups + time: Make sure you train large muscle groups (buttocks and legs mainly exert force), alternate high and low intensity + last for 15 to 20 minutes = you can achieve it Purpose. eg: (1 minute of all-out sprinting, 1 minute of jogging) Exercise - Climbing Stairs

Climbing stairs = burning fat (greater than running) + lifting your hips (going up two steps at a time) + not hurting your knees (it only hurts your knees when you go down the stairs)

Key points : Back straight + buttocks force (butt activation action: half squat sideways walking)

Plan: For example, if you live on the 10th floor, climb 10 times, and if you live on the 5th floor, climb 20 times. Three times a week, half an hour each time. It won’t be long before you find out: Huh? My body seems to be getting better!

2. HIIT is aimed at lazy people indoors

The first set of ※Butt lift method: side lunge + sofa squat jump + glute bridge

The first set The second set ※ Super fast fat loss method: jumping clap + straight knee front kick + prone mountain climbing

The third set ※ The method for big chest and thin waist: push-ups + push-up jumps + plank support

Four sets ※ Great posture method: cross push-ups + push-ups + planks

The fifth set ※ Comprehensive and detailed: straight knee front kick + dumbbell squat press + abdominal crunch

Plan: Five sets of movements, done in turn, on the basis of ensuring three times a week, as short as one month or as long as three months.

1. Human dietary energy supply mainly consists of three major nutrients: protein, carbohydrates and fat.

2. Protein intake time: 3 hours after strength training is the prime time for muscle growth. At this time, the protein synthesis rate in the muscle increases more than three times.

3. Carbohydrate intake time: Supplementing carbohydrates immediately after training can increase the synthesis of muscle glycogen, and can also efficiently stimulate the secretion of insulin, allowing the body to recover and grow.

4. Fat intake time: Please stay away from fat (do not consume it) within two hours before (before) (during) (after) fitness training!

Chest - Push-up training plan

1. Warm-up: 10 standard push-ups × 3 groups.

2. Formal: Each set of high-five push-ups to failure × 3 sets.

3. 15 high-five incline and incline push-ups x 4 groups (2 groups each in incline and incline).

Note: a. If you can’t do high-five push-ups, you can do standard push-ups

b. Train the upper chest with push-ups on the most downward slope and narrow distance, and train the lower chest with push-ups with wide distance on an incline

p>

c Narrow-grip push-ups-triceps, wide-grip push-ups-chest muscles.

4. Stretching: Place your hands against the wall, slowly turn your body, and let your chest be stretched.

Note: Stretching can promote muscle growth by expanding the fascia during hyperemia.

Buttocks

Two movements: squats and glute bridges

Abdominal muscles

First lose fat (HIIT), then abdominal exercises Training

The three most effective movements: planks, push-ups and reverse crunches.

Shoulders

Action: Side raise

Hold dumbbells, mineral water bottles, elastic bands, handles, etc. in both arms.

Arms

Actions: flexion and extension of arms behind the neck

Calf

The star movement for sculpting the calf - sitting calf raise

1. What should I do if my muscles are sore after exercise?

When soreness has already occurred, continuing to exercise can effectively relieve the current pain.

The pain is very intense, and I mainly perform circuit strength training (squats + planks) with small weights and multiple repetitions, and slow recovery aerobic training (jogging or brisk walking).

2. I am very tired after work. Should I exercise?

Mental fatigue and physical fatigue are not the same thing at all. If you want to improve your body, you can't do it without sweating.

3. Does fasting training lead to better fat loss or is it harmful to the body?

Healthy people can generally train on an empty stomach. Before training on an empty stomach in the morning, be sure to drink plenty of water!

4. Is it really better to exercise without equipment?

For most people, gym training is better than bodyweight training.

5. Which one is better for losing weight, cycling or running, running or brisk walking?

Cycling (bicycle or spinning) will have a much worse weight loss effect than running.

6. There is abnormal noise in the joints, can I still move?

If there is no obvious pain, the physiological sound between joints will generally not affect exercise and normal life.

7. If I am afraid of joint pain, can I do resistance training?

Squatting will not increase the probability of knee injury for ordinary people. If the knee has already had a pathological reaction, consult a doctor and get a professional explanation before deciding on the training content.

8. Will stretching help me avoid injury or make me more likely to get injured?

Stretching before training will make you slower, weaker, and more susceptible to injury.

For the average person, stretching training can greatly improve human body flexibility, increase human strength, and reduce the probability of injury.

If you stretch after strength training, the effect of increasing muscles for men and enlarging breasts and buttocks for women will be doubled, which is comparable to doubling the points spent on a credit card.

9. Can muscle gain and fat loss be done at the same time?

Absolutely! Or it should be said that correct exercise body shaping (resistance + aerobic) is to gain muscle and lose fat at the same time.

10. How to choose a gym?

Location (the time from home or work to the gym cannot exceed 20 minutes) → equipment (men’s strength equipment/women’s aerobic equipment and fixed equipment) → other environmental factors, etc.

1. To gain muscle and lose fat, start from the large muscle groups (chest, back, buttocks, legs). Just training small muscle groups (shoulders, arms, abs, calves) will not see the effect.

2. Fitness process: large muscle group training (overall) → core muscle group training (eg: abdominal) → aerobic exercise (fat loss) → stretching

PS: First Core muscles, aerobic exercise, and abdominal muscle training are both indispensable. Just core training without fat loss, no.

3. Stretching after training is very important. It can expand the fascia during congestion, thereby promoting muscle growth.

PS: Stretching before training will make you slower, weaker, and more prone to injury. Stretching is twice as effective after training.

4. The most fat-reducing aerobic exercise is HIIT (high-intensity interval training). The easiest one to use is 10 minutes on a treadmill (1 minute of all-out sprinting, 1 minute of jogging) X5 groups. If you live in a high-rise building, climb the stairs to the 20th floor 5 times (a total of 100 floors).

5. How to eat: Consume protein within 3 hours after training, consume carbohydrates immediately after training, and do not consume fat 2 hours before and after training.

6. Training frequency of a certain muscle group: two large muscle group trainings with an interval of 72 hours (3 days). This interval time does not refer to the interval of the whole body, but the rest time of a specific muscle group.

7. Develop your own fitness plan (a No equipment or gym → b Training frequency once a week? 2 times? 3 times? → c Training intensity = training weight? × number of training times?)

Note: For children's shoes that require PPT, you can view it by replying to the keyword "228" on the WeChat public account (LJ Reading) in the background.