Xiaobai fitness only needs 3 movements + unique training plan to quickly improve muscle strength, in
Xiaobai fitness only needs 3 movements + unique training plan to quickly improve muscle strength, increase muscle and reduce fat，sports fitness?
Exercise and fitness can not only make the body healthier and in better shape, but also provide enough strength, endurance and flexibility for career efforts, better recreational pursuits and family responsibilities. Fitness Xiaobai is finally ready to exercise and get a fitness card, but there are various confusions and confusions that follow. Xiaobai's final question is, how can I exercise to improve my strength and achieve what I want to achieve? To gain muscle or lose fat. Today, Cat Teacher Fitness will share with you that beginners only need to use 3 exercises and develop a unique training plan, so that they can improve muscle strength and achieve their desired goals of muscle gain and fat loss in the shortest time.
This article will explain from three aspects, I hope to help everyone. 1. The confusion and fitness purpose of fitness novice. 2. Reasons for the choice of 3 fitness movements. 3. The formulation of a unique fitness training plan.
1. The confusion and fitness purpose of fitness novice. (1) Confused: When a novice walks into the gym, there are 50% of the aerobic equipment area and 40% of the fixed equipment area (standard equipment and furnishings of commercial gyms) in front of them. They have no idea where to start with these equipment and don't know which equipment to start with. , The function of each equipment is what body part is practiced, and how each equipment is used. You will encounter different coaches who will give different opinions on your body fat and other body data, and then add a sentence "you take my class, I promise you what goal will you achieve in what time", different Different views of coaches will make you doubt and be at a loss (of course, if you can meet a good coach, the training effect is the best); you will also meet many veterans in the gym, they will give you different advice, Some of these suggestions are right, some are unscientific, and some are not suitable for you. These will make you easy to misjudge and affect the effect of your future training. You will see that when different people in the gym use the same equipment, their movements are different, and some of them are very different. You don’t know who is doing the standard movements. You may imitate the movements of people in good shape. In fact, His movements are not necessarily standard, or not necessarily suitable for novices, so imitating other people's movements is the most fatal mistake for novices.
Is the process of your gym like this: just grab the treadmill as soon as you come, run faster, walk slowly for more than an hour, sweat profusely, and then use the fixed equipment area to pull, push, and lie on your back. Do lower muscle exercises on a chair, then take a shower and walk away. In the first week or two, I lost weight or felt more energetic, but after that it didn't work. These confusions are very big resistance for you who are just starting to exercise, and may also become obstacles for you to not want to exercise and fitness. The reason for these confusions is that you do not have a good and purposeful fitness training plan, which makes you at a loss. . (The purpose of writing this article is to clear your confusion.)
(2) The fitness purpose of fitness novice. The fitness novice's own fitness purpose is relatively simple. The thin people's fitness is nothing more than to make the body stronger and increase the muscles so that they don't look so thin; the obese people's fitness is to lose weight and lose fat and make themselves slimmer; men's fitness is to make The body is more muscular, the chest and back are bigger, which become the hormones for walking; and the purpose of women's fitness is to shape, make the body more curvy and more attractive. But novices will ignore the essence of the purpose of fitness: whether thin or obese, men and women want to achieve fitness goals, they must improve muscle strength, as long as muscle strength increases, along with muscle growth (the process of muscle growth must stimulate the secretion of growth hormone, growth hormone Not only will it promote muscle growth but also accelerate fat breakdown), and muscle growth will increase the body's basal metabolic level, making the body stronger, younger and less fat. Therefore, improving muscle strength is the essence of novice building muscle or fat loss. The following content will explain how to improve muscle strength to solve the confusion of beginners.
2. Reasons for the choice of 3 fitness movements. Reasons to choose 3 fitness exercises (barbell squat, barbell bench press, barbell deadlift): For newcomers to fitness, they are very concerned about their body parts (such as stomach, arms) at first, so they do some isolated movements for biceps, triceps, abdominal muscles, etc., mistakenly thinking that these isolated movements can reduce bye bye Muscle and develop the waistline abdominal muscles; or think that the stationary equipment is safer, and then train the quadriceps femoris and hamstrings in isolation on the stationary equipment.
In fact, for novices, these are not correct. Whether the novices are gaining muscle or losing fat, training with large muscle groups, multiple muscle groups, and multiple joints can better stimulate various hormones (testosterone and growth hormone, etc.) Secretion, more efficient increase muscle strength. Barbell squats and barbell deadlifts can exercise the muscles of the whole body almost at the same time, while the barbell bench press can train the muscles of the upper body; and the barbell is chosen because it is superior to any other fitness equipment that increases muscle strength. The squat is the most important of all training programs, and it is the most valuable movement for building strength and training explosive power; it is also the basis for other training movements, because the posterior chain muscles of the human body are also called hip extensors (including hamstrings, hamstrings, glutes and adductors), which help in jumping, pulling, pushing, and all other movements that involve the lower body, and the posterior chain is the most important part of the muscular system that helps the body move as a whole, it is the source of total body strength.
Deadlift is the training action with the most muscle groups involved in all fitness movements. Almost all the muscles of the whole body are involved in exerting force. The force generated by the hips and legs will go along the lumbar spine and then cross the scapulae, and will be transmitted to the hands through the arms. Muscles are the most, and muscle strength can be increased more efficiently. The bench press, also known as the bench press, is the best action to develop upper body strength. Correct bench press is a useful supplement to the body strength training plan; the bench press mainly exercises the muscles of the front upper limb girdle, triceps and forearm muscles, upper back Muscles, the main performers of the movement are the pectoralis major and anterior deltoid (which drives the bar up), and the triceps (which drives the elbows to extend and lock out).
Novices should not be afraid to train these 3 gym triathlons, because novices (especially Xiaobai) are very malleable and have never been taught wrong movements, which is the best way to learn standard movements.
