Table of Contents
If you are not planning to compete in a bodybuilding competition and just want to stay in shape and healthy, read the following.
1. Full warm-up
First jog on the treadmill, jog at 8-10kph for 3 minutes, walk briskly at 5-6kph for 1 minute, walk slowly at 3-4kph for 1 minute, for a total of 5 minutes of aerobic warm-up.
Doing this speeds up blood flow in your body and warms up your body in preparation for strength training.
Moreover, the bumps of jogging expel the gas in the stomach to prevent stomach discomfort during strength training.
The most important thing is that the joint positions need to be warmed up. You don’t need to do aerobic warm-up, but you must do joint warm-up.
It is especially important to warm up the shoulder joint. Simple methods such as using an elastic band to pull back and forth, and turning the shoulder back and forth are very effective.
If you are training legs, you do not need to warm up the knee joints separately if you have done aerobic warm-up before. If not, simply bend and extend the calves forward and backward. The important thing is not to turn in circles with your hands on your knees. That is an extremely wrong training, because the knee joint has no rotation function and can only drive forward and backward, so turning your knees in circles will only hurt your knees.
The last step is to warm up with a small weight. Do one or two small weight warm-up sets of 15-20rm (non-exhaustion) to stimulate the target muscle groups and prepare for the formal set with a heavy weight.
2. Six-differentiation training
- Breasts
- Biceps
- Back
- Triceps
- Legs
- Shoulders
Six-part training can give each part of the muscles, ligaments, and tendons sufficient recovery time, so it is one of the safest programs for the general public.
Please don’t ignore the deep muscles of joints, such as the abdomen, waist, and shoulders. It is said that at least half of people who have been exercising for more than ten years and professional athletes have problems with their waists, shoulders, elbows, and knees, so the lower back and rotator cuff need to be exercised; the lower back is to prevent lumbar disc herniation, and the rotator cuff is to prevent shoulder joints. Something went wrong.
3. Don’t do squats and deadlifts often
Squats and deadlifts put a lot of pressure on the knee joint, and deadlifts in particular may cause waist strain or even lumbar protrusion. Don’t think that standard movements will not cause problems. If an injury is caused by a slightly irregular movement, the consequences will be serious. Not something you want to take on
These two movements should only be done once or twice a month. Do not squat or deadlift every time you practice your legs. Leg curls and leg extensions can also be used to train the quadriceps and femoral hamstrings without causing any damage to the knee joints. pressure.
Especially for novices, they must have a certain amount of muscle mass before doing squats and deadlifts. When the leg muscles are relatively developed, it will protect the knee joints.
If your gym can’t do leg curls and leg extensions, find another one!
4. Prepare appropriate protective gear
Fitness belts and wrist wraps are a must. As your strength increases, knee pads (for squats and deadlifts) and elbow pads (for various pressings) should also be worn.
As for power-assisted straps, gloves, and ankle braces, it depends on each person’s needs.
you can find Haswell Fitness offers many types of Shinguards.
5. Don’t blindly pursue standard actions
Please think about what is a standard action. It refers to the optimal action when the skeletal structure, muscle structure, joint ligament, and tendon structure are all very standard. The reality is that no one’s whole body looks the same as the one produced by the factory, you are not a robot.
If you observe carefully, you will see that none of the top professional athletes (especially running ones) have standard movements, because their movements are based on their own body structure and can be said to be customized.
So it should be clear at this point that standard movements are suitable for most people but by no means suitable for everyone.
Even so, we still need to learn standard movements. If you feel very good when training with standard movements, there is nothing to say. If you feel bad, such as no feeling in the target muscle group or obvious discomfort in the joints, then you need to slow down. Adjust your posture slowly to find the movement that suits you best.
For example, if you follow the standard action when doing a high pull-down and you feel obvious strength in your back and there is no discomfort in the shoulder and elbow joints, then you can do the high pull-down according to the standard action.
However, the feeling of pressing down with straight arms when doing the same back training is not good. Then you can slightly adjust the degree of arm straightening, body tilt, starting and ending position height, etc., and slowly find an action that suits you.
However, some basic standard movements must be followed, such as straightening the waist for deadlifts and squats, and fixing the wrists for bench presses.
6. Gradually increase weight
Whether it’s physical exercise or professional bodybuilding training, you can’t expect to achieve success overnight. Using heavy-weight resistance from the beginning will lead to a sharp increase in the risk of injury.
When you can do a weight of 15rm or above, you can increase the weight by about 10% the next time you train to do this movement.
For example, if you can bench press 80kg to reach failure at 15rm, then you can try 90kg next time you train your chest muscles.
7. Sufficient protection must be provided when testing physical limits
From time to time, we see news about fitness enthusiasts passing away unfortunately in the gym. In most cases, the reason is that the protection is not in place. There is no auxiliary protective equipment, and there is no one to help with assistance, which ultimately leads to tragedy.
Maybe other situations can cause you injury, but testing your ultimate strength can directly kill you, so never test your ultimate strength without any protection.
8. Moderate aerobic exercise combining aerobic and anaerobic exercise
Although we can still see many people in the gym who never do aerobic training. Although they are full of muscles, they only have explosive power but not sustained endurance. Life is a long-distance race, not a 100-meter sprint!
The main advantages of aerobic exercise
- Enhance cardiopulmonary function
- Increase fat consumption
You can get up early every day and do 30-60 minutes of aerobic exercise on an empty stomach, or do 30-60 minutes of aerobic exercise after strength training. During physical exercise, glycogen is consumed first for energy. When glycogen is insufficient, fat is consumed for energy. , so getting up early on an empty stomach and doing aerobics after strength training is the best way to lose fat. This is the best secret for people who want to maintain a slim figure.
As for the form of aerobic exercise, we recommend giving priority to climbing on the treadmill. This action has less impact on the knees, and depending on the slope and speed, the exercise intensity may even be greater than flat running; of course, you can also do it according to your own preferences According to the actual situation, choose cycling, elliptical machine, mountaineering machine, running, swimming and other exercise methods.
9. Adequate healthy nutritional intake and adequate rest
You don’t need to be a nutritionist, you just need to master the most basic nutrition knowledge, understand the approximate nutritional content of various food ingredients, and the dietary methods related to building muscle and losing fat.
Adequate nutritional intake and adequate rest are basic requirements for everyone to live a long and happy life.
Training only stimulates muscle growth, while protein, carbohydrates, and rest are the essence of muscle growth.
Fitness consumes a lot of energy, and if you don’t replenish nutrition in time, your body’s immunity will be reduced, and various diseases will take advantage of it.
Therefore, the usual diet should increase the intake of protein and high-quality carbohydrates, while controlling the intake of fat and sugar within a reasonable range.
Meat, eggs, milk, etc. are the main protein nutrients, potatoes, sweet potatoes, pasta, etc. are high-quality carbohydrates, and nuts are high-quality fats.
But just eating these is not enough. The human body not only needs the three macronutrients of protein, carbohydrate and fat, but also micronutrients such as vitamins and minerals. We also need to eat some vegetables and fruits with low sugar content, so that the nutrition can be sufficient and balanced.
In addition, the most easily overlooked thing is: drink more water! Drink more every day. Don’t drink water only when you feel thirsty. Make drinking water a habit. It is recommended for fitness people to drink 2-4L of water every day depending on their weight.
10. About fitness supplements
For fitness enthusiasts, I only recommend protein powder/mass gainer powder and creatine.
Protein powder/muscle-building powder does not have any side effects on the body, especially after training, use milk to make a spoonful of protein powder + fast carbs (carbohydrates such as bananas that can be quickly decomposed into sugar in the body after consumption), or directly build muscle Powder is very helpful for muscle growth.
Compared with protein powder, muscle gain powder increases carbohydrates and can be selected according to personal circumstances.
Although the human body can synthesize creatine itself, and long-term use will increase the burden on the kidneys, it is only recommended to take creatine for about a month during the bottleneck period. Once you find that your strength has broken through the bottleneck, stop using it immediately.
You cannot try to continuously break through bottlenecks in the short term. There is an upper limit to human power. What you think is a bottleneck may actually be your upper limit.
As for other supplements, such as nitrogen pumps, spins, etc., there seems to be no need for non-bodybuilders to use them.
11 Continuous learning
If you want to know which movement exercises which part, you need to learn a variety of fitness movements. In fact, there are dozens of movements for training the chest muscles alone. We recommend that you be familiar with what movements you can do with dumbbells and barbells. Because any gym will have dumbbells and barbells, no matter how big they are; and you can even do dumbbell training at home because they don’t take up space.
We highly recommend “Schwarzenegger’s Complete Book of Fitness”. Please don’t think this book is very old. In fact, it has been reprinted and revised many times, and the latest version keeps pace with the times. This book contains a large number of introductions to training movements, training plan arrangements and basic nutrition knowledge, as well as the history of bodybuilding and body aesthetics, etc. I think this is a must-have book for fitness enthusiasts.
Of course, you can also learn more fitness knowledge through online articles, short videos, etc.
12 About fitness coaches
A fitness coach can help you avoid wrong training methods but don’t be too superstitious about the coach. Like any profession, the level of fitness coaches varies. What’s more, although they are called “personal trainers”, they are not just serving you all day long. They don’t know your entire situation, so even if you hire a coach You also need to learn more knowledge on your own.
Conclusion
To sum up, in order to maintain good health and good figure, you do not need to constantly challenge the limits of your body’s physical endurance. You only need to do the following points to maintain good condition.
- Do a good job of body warm-up training
- Strength training step-by-step
- Avoid frequently pushing your body’s limits
- Proper protective gear will protect you from injury
- Adequate aerobic exercise
- Reasonable meals and adequate rest
- Keep your distance from non-essential supplies
