Skip to main content

How should a fitness novice start training?

 How should a fitness novice start training?

First, what should a novice who is new to fitness do?


Before you evolved into a fitness novice, you didn’t know anything about fitness. You entered the gym to do bicep curls and chest presses with non-standard movements, right?


At this point you have a few key points to pay attention to:


1. Engage in the six key actions that matter most


  • squat

  • Deadlift

  • bench press

  • boating

  • shoulder push

  • drop down

 


These six movements are not easy to learn, but basically as long as these six movements can make your body evolve smoothly , and their growth value ceiling is very high.


So you can use them no matter what stage you are in. While practicing, you can also observe whether there are muscle imbalances, which can just be brought to our second main task.

2. Find the muscle imbalance and fix it

For example, if you have rounded shoulders, anterior pelvic tilt, hunchback, etc., it is necessary to relax the tense muscles , and then strengthen the over-stretched or weak muscles , and at the same time find a normal joint range of motion


If you don't correct it at this stage, when you start to increase the training intensity in the next stage, your joints will easily explode


3. Strengthen the core

Most people's cores are quite weak. If you activate the auxiliary skill of strengthening the core


As a fitness novice, your main six movements and subsequent training will be helpful

Daily schedule for fitness beginners

1. Relax and stretch first


2. Pick 3 main movements to practice


Do three to four sets of 12 to 15 times in one group, and then the rhythm should be slow. You can count three seconds centrifugally, one second equal length, two seconds concentrically, and rest for 60~90 seconds between groups

Basically, use very light weight to do high-rep training, and then repeat these movements to improve movement proficiency

3. Train the core and weak muscles

From the research point of view, for novices, the muscle-building effect of these multi-joint training is great . If you directly use the giants' super high training volume and multiple single-joint movements for training at this stage, it will be very easy. It is possible to directly overtrain and even damage the joints too much.


Top Healthy Habits. That need in every age


In particular, our joints and ligaments need more time to adapt to the training than the muscles, so please don’t stress the training volume or the weight at this stage , just obediently do the movements well

The second stage for beginners


After about 3 to 6 months of training, novices should have begun to appreciate the help that fitness brings to you, and you are slowly approaching the goal in your heart.


If you have carefully learned the six major skills in the beginner stage, the main task at this time is very simple:

First, continue to practice the six movements well


Gradually increase the training volume and intensity . The intensity here refers to the weight, and then the number of movements can be gradually reduced.


Slowly increase the intensity under a controllable range , so that your muscle mass will improve faster


 


Second, allocate time to train auxiliary movements


Arrange 1~3 more auxiliary movements to increase the amount of training , and also make the lines more obvious


But if you want to change your career to become a wrestler, the training method will be different

Daily class schedule for fitness novice during the second stage

  1.  Dynamic warm-up

  2. 2. Muscle hyperemia training

  3. 2. The main movements are done with higher intensity weights


The suggestion is a group of about 6~10 times of strength, pick 1~3 auxiliary movements, and a group of about 8~12 times of strength


One part can start with 15~20 groups a week, and then increase slowly


Some people really want to do more sets, but in fact, people who have trained for 1 to 2 years can achieve great results if they practice 20 sets a week for one part.

The third stage of the novice: becoming a muscular person

If you practice hard and gradually increase the load , your muscle mass should improve considerably


In terms of FFMI, at least 22 for men and 19 for women


Even if you don't wear sleeveless clothes at this time, everyone will know that you are retraining,

After a long period of training, unless you changed your career to a wrestler at the beginning, it will be more difficult to improve on the load, but at this time the amount of training that the body can withstand has improved a lot, so the main task at this time is mainly to train The volume continues to increase, we can add some advanced skills to the auxiliary training to increase the training volume


  • drop group

  • Compound group

  • huge group

  • supergroup


The above four are very good advanced training techniques. This training method can not spend too much time to increase the training volume, and it will look fuller . At the same time, because your muscle mass is already enough, so The thickness will not be bad


But you can find out the weak points or places that are difficult to stimulate, and use different angles to train to improve the fineness of the lines. For example, I will especially strengthen the middle oblique side, and the outer side of the three heads, and the middle and back triangle.

Training schedule for the third stage:

  • The suggestion is a group of about 6~10 times of intensity

  • Pick 1 to 3 auxiliary movements with an intensity of about 8 to 12 reps

  • Increase volume with compound sets, supersets, giant sets, etc.

  • Plus 1~3 training for weaknesses about a set of 12~15 times

 


At this stage of practice, there is actually no scientific literature to teach you how to practice.


Because of scientific research, it is difficult to find people who have practiced for a long time, so most of the training is based on experience. The amount of training in a week also depends on personal recovery ability


Some people can do 40 sets of one part a week; it does not mean that you will not overtrain if you do 40 sets a week


But I believe that you should be very good at observing your own state after practicing at this stage, and you will be out of the title of fitness novice


The fourth stage: healthy mind

This stage is already a stage that few mortals can reach. They usually have a very thorough understanding of their bodies and know the most suitable training methods for them.


So you will see different training methods for different masters, none of which is the best


Epilogue

Fitness is actually like playing a game, leapfrogging monsters may directly cause physical and mental damage


Novices or beginners in fitness should learn the main skills well and let the body adapt; advanced people should gradually increase the training intensity to increase the muscle mass


At the beginning, the amount of training is as high as that of the masters. It is like you are only 30 and then playing 70 Shegira over there, it is easy to explode


At the beginning, just follow the main task and you will level up very quickly. In the end, the longer you practice, the level up will be slower and slower, but you will also develop your own exclusive skills, and then gradually become stronger

Comments

Post a Comment

Popular posts from this blog

Stomach disease is gastric mucosal injury? 3 ways to help you recover, stomach problems or self-defeating

Stomach disease is gastric mucosal injury? 3 ways to help you recover, stomach problems or self-defeating When it comes to stomach problems, everyone must be familiar with it. In the fast-paced modern life, people often have irregular meals, overeating, drinking and smoking, eating barbecue, hot pot, etc., causing more and more people to suffer from stomach problems. According to statistics, the incidence rate of stomach problems in China is as high as 85%, and China is a veritable country with stomach problems. Many people who suffer from stomach pain will find that most of them are caused by gastritis or gastric ulcer after checking the gastroscope. In detail, it is actually a problem with the gastric mucosa! Clinically, patients with gastric ulcer, duodenal ulcer, and chronic gastritis, which account for 90% of the total number of gastric disease patients, have varying degrees of gastric mucosal damage. It can be said that the occurrence and development of gastric disease all stem f...
Post a Comment
Download

Healthier than the 168 fasting method! A nutritionist strongly promotes the "442 Diet Method", which can lose 4 kg a month without going hungry, and the implementation method is public

  Healthier than the 168 fasting method! A nutritionist strongly promotes the "442 Diet Method", which can lose 4 kg a month without going hungry, and the implementation method is public The 168 intermittent fasting method has been popular for a long time . I believe that the most fearful thing for those who have tried it is that they will not be able to survive the fasting period. If you are worried that fasting for 16 hours will ruin your results, you can try the "442 diet" developed by a professional nutritionist , which is more gentle, and combined with exercise, you can easily increase muscle and reduce fat . It is not a problem to lose 4 kg per month! Obesity not only affects appearance, but also has adverse effects on physical health. Diabetes, metabolic syndrome, and cardiovascular disease... are all derived from obesity. The team of nutritionist Huang Weiyao announced the development of the "442 Diet", Let us achieve the goal of gaining muscle an...
Post a Comment
Download

Sugar reduction, fasting, running... Which is the fastest and most effective way to lose weight? Japanese netizens voted the 10 most effective ways to lose weight, and the advantages and disadvantages will help you sort it out at once! There are hundreds of ways to lose weight. Although the core is "eat less and move more", they are divided into various diets, exercise methods, etc. Which one is the most effective? The Japanese website Rankingoo launched a poll for netizens who are on a weight loss plan, and selected 10 of the most effective weight loss methods in real experience, and analyzed the advantages and disadvantages of them for you, let’s take a look... One Meal A Day It sounds painful to eat only one meal a day, but many netizens said that they can really lose weight, or they can lose weight without deliberately eating one meal a day in busy days. After all, it really reduces calories ingest. Advantages: You can lose weight quickly in a short period of time. Disadvantages: It may cause constipation, but the chance of gaining weight is high, and it is also prone to nutritional imbalance or indigestion Quit Snacks In fact, many people can’t lose weight because they eat too much snacks. Just quitting snacks and sugary drinks can probably reduce your intake of many carbohydrates and calories, and you can eat a full meal. Please avoid all sugary drinks. Advantages: For people who have the habit of eating snacks, as long as they can really quit snacks, there will be a significant difference! Disadvantages: If you don't eat snacks much, the scope of this method to lose weight is limited Belly Breathing That's right! You can lose weight just by breathing! The principle of abdominal breathing weight loss method is to use the nostrils to slowly inhale until the abdomen bulges, then hold the breath for 1-2 seconds, and then exhale through the mouth to slowly spit out the air completely. By adjusting the breathing method, it can effectively reduce hunger. Netizens who have tried this weight loss method also mentioned that this breathing method is super effective for visceral fat and fell in love with this weight loss method! Advantages: Similar to yoga abdominal breathing, it helps defecation and accelerates metabolism. Disadvantages: If you only use abdominal breathing to lose weight, but do not control your diet, the weight loss effect will not be obvious and fast. Change The Order Of Meals The eating habits of many actresses emphasize eating in the order of vegetables-soup-meat-starch, starting with vegetables that are easy to absorb and digest, and use soup to increase satiety, and then add enough protein. When you already feel full for more than seven or eight points, you will naturally reduce your starch intake. Get Rid of fat on your body.its too easy! Advantages: Compared with other weight loss methods, this meal order can be easily done, and you can continue to eat any food. Disadvantages: Although it is an easy weight loss method, the weight loss effect is the slowest. Fasting Fasting is a weight loss method that many people have tried. There is one day of fasting a week, or the method of alternating fasting through three meals. Each genre is different, but only drinking water or Liquid nutrition, do not eat anything at all, it can be said that not everyone can do it. Advantages: It is quite an effective way to lose weight, and the weight loss effect is obvious. Disadvantages: To integrate regular eating habits into life, we must pay attention to eating time and various portions, etc. It is difficult to maintain, so it is easy for people to give up. Jogging I believe that jogging is a weight-loss exercise that more than 80% of girls have tried, and it is indeed an aerobic exercise that helps burn fat. Advantages: It is easy to burn calories, especially when you run outdoors, it will also improve your mood. People who can persist can really see the effect of weight loss. Disadvantages: Long-term willpower is required to maintain it, especially if office workers want to run after get off work, it is easy to give up Avoid Starches And Carbohydrates Many people want to lose weight in this way. The popular ketogenic diet and sugar-reducing diet in recent years are also related to this. Some people choose the simple version that only eats starch for dinner. Advantages: The slimming effect of quitting starch is fast and significant, and it is very effective for weight control. Disadvantages: It is okay to choose only one meal to avoid starch, but if you do not eat starch at all for three meals, it will cause a lack of nutrients needed for brain function, and may also cause nutritional imbalance and even constipation Fitness, Core Training Different from general aerobic exercises such as running and dancing, fitness and core training are aimed at building muscles, increasing the basal metabolic rate, burning calories faster, and making the body look better. Advantages: The effect of weight loss is remarkable, and proper exercise of muscles can also make the body healthier. Disadvantages: If you fail to persist, it is easy to rebound after stopping fitness and core training; and if you want to lose weight successfully, you still have to add diet control to succeed Sugar-Free Diet The sugar-free diet is to quit all sugar and dessert intake! Nutritionists often say that the biggest source of calories is sugar. If you can quit high-sugar foods. A netizen once shared that he lost 10kg within half a year by relying on a sugar-reducing diet. Advantages: In addition to helping to lose weight, the sugar-free diet can also prevent the skin from aging and loosening caused by glycation. Disadvantages: Sugary foods are inherently attractive, and processed sugars are more evil than sugary foods and harder to quit, such as milk tea, desserts and sugary drinks. It is important to emphasize willpower again Walking Diet In addition to the easiest way to lose weight on foot, it is also the easiest way to implement! Advantages: sit less if you can stand, get rid of the habit of hitchhiking, stop taking cars when you can reach places on foot, eat as usual, and be healthier! Cons: In a super-busy generation, taking public transportation is time-saving and convenient, and it takes a lot of willpower to develop this habit

  Sugar reduction, fasting, running... Which is the fastest and most effective way to lose weight? Japanese netizens voted the 10 most effective ways to lose weight, and the advantages and disadvantages will help you sort it out at once! There are hundreds of ways to lose weight. Although the core is "eat less and move more", they are divided into various diets, exercise methods, etc. Which one is the most effective ? The Japanese website Rankingoo launched a poll for netizens who are on a weight loss plan, and selected 10 of the most effective weight loss methods in real experience, and analyzed the advantages and disadvantages of them for you, let’s take a look... One Meal A Day It sounds painful to eat only one meal a day, but many netizens said that they can really lose weight, or they can lose weight without deliberately eating one meal a day in busy days. After all, it really reduces calories ingest. Advantages : You can lose weight quickly in a short period of time. D...
Post a Comment
Download