The first time to go to the gym how to practice women for the first time to go to the gym

Have you ever gone to the gym with enthusiasm, paid for your membership and ready to start the first change in your life? But when you enter the gym, you look at a bunch of equipment you haven't seen before, the unfamiliar environment and the loud hissing voices, just like when you graduate and enter the workplace with both fear and anticipation. Here are some suggestions to help you get out of the anxiety phase!

Three major muscle groups first practice

The three major muscle groups of the human body: chest, back and legs. These three major muscle groups are the parts of the body with a high proportion of muscle participation, which can not only quickly build muscle strength, but also activate the motor nerves of the whole body in series, and can be said to be the muscle groups that beginners must learn first.

Use fixed machines first

The choice of fixed equipment can avoid the chance of muscle injury caused by novice muscle strength and core instability, so it is recommended to start with fixed equipment. It is recommended to use a set of weights that can be completed 12~15 times, each movement can be done in about 3 sets, and then when the muscle strength is slowly improved, the weight can be increased.

Aerobic exercise can not be missing

In addition to weight training, it is also recommended that newcomers to the gym will be added to the daily schedule of aerobic exercise, aerobic exercise is to improve our cardiopulmonary function, when doing weight training, can also have a better physical fitness can be trained. Aerobic exercise can start from low to medium intensity running, rowing, when used to low to medium intensity training, and then add HIIT interval training to increase physical fitness. If you go to sports 5~6 days a week, then you can 1 day of heavy training 1 day of cardio, if you only go 3~4 days a week, then you can first heavy training then cardio.

Put down your phone and focus

Gym time try to control within 90 minutes to complete, because too long will make the body fatigue, but also let the training attention decline, it is easy to lead to training effectiveness is not good, but also let the risk of injury training increased. In addition, the rest time between groups should not be too long, try to control within 1 minute. So when you enter the gym and start exercising, please put down your phone and focus on making every minute of training effective.

Stay enthusiastic and patient

Fitness is not something that can be done in a few minutes, it is a long term training, so keep your enthusiasm and goals in mind. Even if the weight is not heavy at the beginning, the posture is not in place, and the muscle feeling is not obvious, but these do not matter, because this is a learning process, in addition to learning new knowledge at the right time, remember to consult more professional trainers, do not give up the goal because of a small setback.