Fitness is not exclusive to certain people, you can get fit if you want to.

Fitness doesn't have to be a gym either, you can work out anytime, anywhere if you want to.

Fitness is also not exclusively about jerking iron, yoga and other seemingly highbrow sports, but basic running and swimming are fitness.

Fitness is not about competing for places and winning championships, we just need to get healthy.

Fitness is also not about running for a name brand and going with the popularity, you have to find a form of exercise that you enjoy and you can only stick with it if you enjoy it.

So, understand the above points and you're ready to get fit.

However, before fitness, to have an assessment of yourself, see your age, you have no disease, whether the previous fitness habits, and then look at the purpose of their fitness, whether they want to build muscle or just want to be healthy, or to lose weight, and then determine the type of exercise you want to do, and then finally develop a training program, and then step-by-step to implement.

Emphasis on reminding: no fitness habits or the body has a chronic disease, before you start to exercise must be carried out carefully, never exercise too much, and choose the right exercise for you.

Instead of working out, the average person must develop good exercise habits and start trying to train for fitness when they have been exercising for a long time!

Usually start from basic sports, such as jogging to fast running, usually play more badminton, table tennis, more basketball, more soccer and so on. Then long-term persistence after a period of time, the body are expanded after the start into the ranks of fitness. Fitness can be at home or in the gym can be, can be instrumental exercise or no instrumental exercise. Common equipment exercise we see dumbbells, barbells, abdominal plates, dynamic bicycle, treadmill, and some tensioner, grip and so on many, many. Like the non-instrumental workout is that we often do sit-ups, push-ups and some stretching exercises.

Exercise is expensive, let exercise become a habit, to give you a suggestion is, every day push-ups do 50, 10 a group, a total of 5 groups. Then do push-ups in different patterns every day, including one-armed push-ups, short-armed push-ups, big-armed push-ups, rolling push-ups and so on. Then do three minutes of stretching every day after the push-ups.

Keep this up and you'll notice a nice change and a much harder and stronger body than before. This is one of the ways of effective fitness! If you need more effective ways to get fit, welcome to follow Gudong and discuss and exchange together!

The following four approaches and workouts are recommended for fitness for the average person:
I. Lifting barbells
　　Barbells are an indispensable workout tool in the fitness world, and the only way to get up to big weights and quickly increase muscle strength and girth is through barbells.
　　Front planks with dumbbells or barbells for upper chest and anterior deltoids
　　A. Focus on the upper chest and the anterior deltoid.
　　B. Starting position, standing naturally with a dumbbell or barbell in each hand hanging down in front of the legs.
　　C. Procedure: Raise the dumbbells or barbells forward and upward (with the elbows slightly bent) until they are parallel to the line of sight. Then, slowly lower it back down and repeat.
　　D. Training Points: If dumbbells are used, hold the bells in front of the body with the eyes of the fist forward. This method concentrates on the anterior deltoid muscle alone.

　　II. Rear Shoulder Row
　　1. Bend over with the body in a nearly horizontal position and the knees slightly flexed; or lie directly flat on the bench with the shoulders exposed in the front section of the bench; hold the barbell or dumbbells in the square hand with a wider-than-shoulder-width grip.
　　2. Begin by holding the barbell downward with the upper arm perpendicular to the torso; pull the barbell or dumbbell upward; and extend the shoulder until the upper arm is above the horizontal position.
　　3. Slow controlled lowering in the same way, repeat.

　　III. Cycling
　　The good thing about bicycling workouts is that there is no time limit or speed limit. Cycling is not only good for weight loss but also for getting in shape.
　　1. It can prevent the aging of the brain and improve the agility of the nervous system. The results of modern sports medicine research show that cycling is a heterolateral dominance movement, the two legs alternately pedal can make the left and right side of the brain function at the same time to develop, to prevent its premature aging and partiality.
　　2. It can improve cardiorespiratory function, exercise the muscle strength of lower limbs and enhance the endurance of the whole body. Cycling exercise on the internal organs of the endurance exercise effect and swimming and running the same. This exercise not only makes the lower limb hip, knee, ankle 3 pairs of joints and 26 pairs of muscle benefit, but also can make the neck, back, arm, abdomen, waist, groin, buttocks and other places of muscle. Joints and ligaments are also exercised accordingly.
　　3. Can lose weight. Cycling, due to the periodic aerobic exercise, so that exercisers consume more calories, can receive a significant weight loss effect.
　　4. It can improve sexual function. Cycling 4-5 kilometers a day can stimulate the secretion of estrogen or androgen in the human body, which can enhance sexual ability and help the harmony of sexual life between husband and wife. -
　　5. Can benefit life and prolong life. According to the survey statistics of the International Commission, among the different professions in the world, postmen have the longest life expectancy, one of the reasons being that they often ride bicycles when delivering letters.

　　IV. Dumbbells
　　Dumbbells are used for plyometrics, muscle compound movement training. Patients with low muscle strength due to motor paralysis, pain, and prolonged inactivity, holding dumbbells, can use the weight of the dumbbells to perform resistance active movements and train muscle strength.

　　Deep squats: stand with feet open and shoulder-width apart, holding dumbbells and placing them on your shoulders. Do squats 30-60 times. When squatting, the two heels should not leave the ground, and the buttocks should be close to the heels in a full squatting position.
　　Supine chest expansion: bend knees lying on the bench, holding dumbbells, placed in front of the chest, fist eyes facing back. Continuously do straight arm (can also be slightly bent when) chest expansion action 30 a 70 times. Practice with the pillow of the head, shoulders and hips as the fulcrum.
　　Hold the bell and bend the elbow: stand, feet open and shoulder width, holding dumbbells, placed in front of the thighs, roll eyes outward. The upper body is straight, the shoulders do not move, the two arms alternately bend the elbow 20 to 60 times. During the exercise, the waist shall not flash back and forth, and the upper arm is slightly affixed to the sides of the chest.

What should the average person do to get fit effectively?

My take on this question is this.

First, it's important to figure out what the purpose of fitness is.

1. If the goal of fitness is to lose weight, then you need to control your diet and do more cardio training to lose weight.

Exercise can choose aerobic exercise, such as running, and try to eat a diet that is low in salt and sugar and high in protein and low in carbohydrates.

2. Now many people because of busy work, long-term sedentary, resulting in chest hunching, shoulder and neck pain problems, after a day of work, the body is particularly difficult to go to the hospital for examination, the doctor may also be recommended to more exercise, or to find someone to massage physiotherapy. However, found that are treating the symptoms but not the root cause.

In fact, the hunchback is a long-term habit of life and work habits lead to physical problems, want to completely solve, must strengthen the shortening part of the muscle stretching and lengthening part of the muscle contraction.

Determine the purpose of the workout first

Determine what you want to accomplish, such asMuscle Building, Fat Loss, Sculptingetc.

Then according toMuscle Building, Fat Loss, SculptingPurpose to go to the next step, the selection is in theGym, Outdoor, IndoorExercise.

The location of the workout has been determined. It's time to implement it.It's time to get a card for outdoor gear, indoor workout toolsetc.

Conditional recommendationsGym with all the equipmentThe ambiance is perfect for a long workout.

Personally, I would suggest that if you haven't worked out for a long time, startaerobics(jogging, jumping rope, etc.) to start. Why? To get your lung capacity, fitness back first, and acclimatized to the workout first, before it will be useful for your workout goals!good foundation。

relying onMuscle Building, Fat Loss, SculptingPurpose-targeted exercise.three parts training and seven parts eating，Exercise, diet, sleepAll very important oh, exercise relies on perseverance, stick with it, time proves everything, go for it!!!!

It can be said that most of the heart actually still know the benefits of fitness, know that fitness can make their own body shape, let their life become more rhythmic, the important thing is that it can also enhance the physical fitness, improve the lack of exercise due to the state of sub-health. But, in spite of this, many people will be defeated by laziness, lazy fitness, lazy exercise, in fact, everyone has inertia, we are all ordinary people, how in the world we have to convince themselves to adhere to it? Share a few tips to try it! First, find a friend together

Blindly follow the crowd is not necessarily a good thing, but sometimes this herd mentality will be more willing to try, have a friend to accompany can make the originally boring fitness training become interesting some, but also can supervise each other, each other than the competition to learn, I believe that you will adhere to the better.

II. Setting small fitness goals

For example, today insist on walking 10,000 steps, do 30 squats and so on this kind of easy to accomplish small goals, and then gradually give yourself to increase the amount of this practice can not only improve your interest in fitness, but also be able to gradually increase your physical fitness.

Third, drink some chicken soup for the soul once in a while

Although now there are all kinds of poisonous chicken soup to fill our lives, but appropriate drink some chicken soup for the soul is also good, some people just see some chicken soup for the soul, can motivate themselves to do things. It is recommended to see more examples of successful transformation after fitness, look at your heart goddess or god's body, more in the heart to inspire themselves, so that they have a sense of direction and motivation to have a spell, although the fitness does not enhance your face value, but it can improve your personal charm ......... ...

• In fact, fitness is not something particularly sacred and significant, the essence is that it's all about persistence ✊✊ whenever you want! 👊👊👊👊

Want to get fit but don't know how, how can the average person get fit effectively?

This must be combined with the individual's physical health, age, sexual interests and hobbies and many other circumstances, after comprehensive consideration and then discretionary decision. In the young and middle-aged and physical health condition is still good, can choose blue ball, table tennis, badminton, running and other modern sports exercise programs, long-term persistence of exercise, naturally, with the continuation of time, to achieve better and better physical exercise results.

At the beginning of a fitness program, it can be difficult to get used to the idea and to keep up with it. With the prolongation of exercise days, exercisers will gradually appear physical health situation is getting better and better, when exercisers daily exercise habits have also been formed. As the saying goes, everything is difficult at the beginning, after the "difficult beginning" this level, because of the sports exercise has formed a daily habit, just like eating three meals a day, naturally will not be interrupted from time to time.

Here it is worth mentioning that the elderly have put into the ranks of fitness interest impulse, is a good thing. However, the elderly fitness, need to be different from person to person, according to the individual, not people old heart is not old, show off the courage of young people, blind repair blind practice. Originally wanted to exercise to fitness, but the results have not benefited, but to its detriment. Some old people because of the exercise on the show of force and nonsense, and even give up their lives, it is really depressing.

Older people in the choice of fitness exercise, should be based on different people, different times and exercise moderation as a standard, in line with the changes in the seasons of the year, the right time to add or subtract clothes and the right time to modify the dietary structure, and always try to maintain the "heaven and earth and human beings", so that coupled with the long-term right time and moderation of the exercise of the body, it is possible to receive the best health and longevity of the body! and longevity.

First, what's a newbie to fitness to do?

In the event that you're new to fitness and you don't know anything about it.go to the gymIt's just going for the bicep curl versus the chest press with substandard movements, right?

You have a few key points to keep in mind at this point:

1. The six most important key actions for inputs

• squat (exercise)
• clean sweep (weightlifting technique)
• pushing forward (e.g. a theory that something is impossible)
• rowing boat
• top kanji radical
• pull down

pull down

pushing forward (e.g. a theory that something is impossible)

squat (exercise)

top kanji radical

clean sweep (weightlifting technique)

These six moves are not good for learning thatBut basically just these six moves are all you need to evolve your body shapeAnd they have high growth ceilings.

So you use them no matter what stage you're at, and while practicing you can watch for any muscle imbalances that happen to carry over to our second main quest.

2. Find the muscle imbalance and correct it.

For example, if you have rounded shoulders, anterior pelvic tilt, hunchback, or something like that, it's just going to beRelaxes overly tight muscle groupsThen go.Strengthening overstretched or weak muscle groupsWhile looking for normal joint mobility if you don't correct it at this stage, your joints will easily pop when you start adding training intensity at the next stage. Extended Reading:Improvement of rounded shoulders, hunchback, shoulder joint relaxation and relaxation, solution of back pain and shoulder and neck pain, roller and peanut ball use mode

3. Strengthening the core

Most of them have pretty weak cores, so if you put up the secondary skill of strengthening the core

It will help you as a fitness newbie with your main six moves and your training afterward!

Daily Class Schedule for Fitness Newbies

At this point the daily class schedule flow for a fitness newbie would be:

1. Relax and stretch first

2. Pick 3 main movements to work on

• A group of 12 to 15 down to do three to four groups, and then the rhythm should be slow, centrifugal can be counted for three seconds, isometric one second, centripetal two seconds, rest between groups of 60 to 90 seconds
• It's basically about doing high reps with very light weights and then repeating the movements to improve proficiency.

3. Training the core and weak muscle groups

In terms of research.For newbies, these multi-joint workouts are great for muscle gainIf you do your training directly at this stage with the super-high volume super-many single-joint movements of the big guns, there is a good chance that you will directly overtrain and even cause too much damage to your joints.

Especially our joint ligaments need more time to adapt to training than our muscles, so at this stage pleaseDon't push the volume and don't push the weight.，Just do the right thing.

Research Source:https://www.ncbi.nlm.nih.gov/pubmed/31188644

Phase 2 for newbies

After about 3 to 6 months of training, newbies should have begun to appreciate the help that fitness can bring you, and you are slowly beginning to approach that goal in your mind.

The main quest is pretty easy at this point if you've been serious about getting the six skills down in the Beginner's Phase:

First, keep practicing the six moves well

Gradually increase volume and intensity.The intensity here refers to the weights, and then the reps can be dialed down slowly.

在Slowly increase intensity within manageable limitsYour muscle mass will improve faster if you practice like this.

Second, allocate time to train auxiliary movements

Arrange 1~3 more assisting movementsGo increase the volume of your training.It also makes the lines more pronounced

But if you want to switch to a career as a Rex, then the training will be not so different

Daily class schedule for fitness newbies during phase 2

1. Dynamic warm-up

2. Muscle engorgement training

2. The main action is done with higher intensity weights.

The recommendation is a set of about 6 to 10 strokes of intensity, pick 1 to 3 assisted movements, and a set of about 8 to 12 strokes of intensity

You can start with about 15-20 sets a week in one area and slowly work your way up

Some people will want to do more sets, but in fact, research says that people who have been training for 1~2 years, a part of the training 20 sets a week will be very effective!

Of course, I can't stop you from practicing more. I'm just afraid you'll over-train.

Novice Stage 3: Becoming a Sinew

If practiced very carefully, then there is to doProgressive weight gainIf you do, your muscle mass should improve dramatically.

In terms of FFMI.Men at least 22，Women at least 19

At this point, even if you don't wear sleeveless clothes, everyone will know that you have been in heavy training, and if you happen to look very handsome and beautiful, you can even have the opportunity to be transferred to a small netizen

Extended Reading:

FFMI Calculator｜Fat Free Mass Index｜Peeta Fitness www.peeta.tw

After a long period of training, unless you were converted to the profession of a Rex in the first place, it would be harder to progress further above the load, but at this timeThe amount of training your body can handleIt's already much improved, so the main task at this point is mainly to keep pulling up the training volume, which we can do on theAssisted training with some advanced skills to pull up the volume

• decremental group
• composite group
• giant group
• super-group

All four of these above are great advanced training tips, and this type of training can be done without spending too much time on volume, and will alsoMakes the muscles look fuller.Meanwhile, because you've got enough muscle mass, none of the coarseness will be bad enough

However, you can identify the weak points or areas that are more difficult to stimulate, and train them from different angles to improve the fineness of the line, like I will especially strengthen the middle oblique, the lateral triceps, and the middle and posterior deltas.

Phase III training schedule:

• The recommendation is a set of about 6 to 10 strokes of intensity
• Pick 1~3 assisted movements for a set of about 8~12 strokes of intensity
• Use compound sets, supersets, giant sets, and the like to increase training volume
• Plus 1~3 exercises for weaknesses about one set of 12~15 reps

At this stage of practice there's really no scientific literature to teach you how to do it

Because scientific research is more difficult to find people who have been practicing for a long time, so most of the training is based on experience, and how much training a week depends on the individual's ability to fix it.

Just because someone can do 40 sets of one part a week doesn't mean you won't overtrain if you do 40 sets a week!

But I'm sure you've gotten to the point where you're pretty good at watching your form and getting away from being a fitness novice.

Extended Reading:Muscle Gaining (Muscular Hypertrophy) Heavy Training Classes Schedule Book

Phase 4: Fitness

This stage is already one that very few mortals can reach, and they usually already know their bodies well enough to know the most suitable training methods for themselves

So you'll see different training styles for different masters, and none of them are best

concluding remarks

Fitness is really like playing a game ofCrossing levels to fight monsters may cause direct body and mind damage

A novice or beginner is to learn the main skills and let the body adapt; an advanced person is to slowly increase the intensity of the training and push the muscle mass up high.

If you start out with a high training volume as high as the masters, it's like you're only at 30th level and then you're over there fighting 70th level shergillas, and it's very easy to blow up.

At the beginning is to follow the main task to go you will rise very quickly, to the end of the practice the longer the level of enhancement although it will be slower and slower, but you will also develop their own exclusive skills, and then gradually powerful!

Finally just hope this article about fitness newbies was helpful!

Give me more motivation to update by liking and following me!

Everyone is a part of the ordinary people, so no matter who wants to fitness that first let yourself move, such as running ~ jumping rope, you can also go to the gym to get a fitness card for the machine practice. Only when you move yourself can you find the right kind of exercise for you. I was running in the first few years, the knee is a little less comfortable, so stop, recently began to jump rope, but also found the fun, but also in some sports APP to learn the knee self-repair exercises, each jump 3000-4000 times, the recent two weeks began to add a jogging 20-30 minutes, as well as equipment exercises for 20 minutes. I've been practicing 5 off 2 per week, and I'm feeling really good. So as long as you find your favorite fitness and stick to it, your physical fitness will definitely get better and better, go for it 💪!

First think about why you want to work out? This question will determine what you should do and whether you will stick to it~

Three points to practice and seven points to eat, ordinary people and professionals in this direction and fitness structure does not have any difference, fitness to do well in two points, one is training and one is diet.

In addition to this it is worth emphasizing the need to have a persistent mindset, whether you want to lose fat through fitness or shaping or muscle gain, want to half a month a month to quickly achieve the purpose can not be said to be a lie, but can be done basically have the foundation of the people.

With that mental preparation you can start the next few moves.

in the first place, is the dietary aspect, focusing on emphasizing the importance of making sure to take protein supplements, and many of the fitness partners I've known are deficient in this area, and most people's understanding of high protein is to eat more lean meats and a few more eggs.

This supplemental protein awareness although there, but a closer look found that the protein intake is still completely insufficient, this intake to how an algorithm? We to 2 grams per kilogram of body weight to calculate, almost can only eat to 50 percent of the g bar most people, up to 60 percent of the g or so, in my opinion, the amount is not enough, so the average person their own fitness, must make adjustments from the structure of the diet, the protein must be more supplement.

Here can and you slightly broaden the dietary knowledge, pure lean meat protein content is 20%, that is, 100g of beef has 20 grams of protein, said beef high protein, in fact, not much higher, a pound of beef 500g to be able to make up for the 100g of protein, and other meats are also the same (here refers to pure lean meat).

A whole egg is 7g of protein and the whites are 3g of protein, so two eggs for breakfast is 14g of protein.

Milk 100ML is almost 2g protein more, less than 3g and even less.

We can convert for ourselves how much protein we can eat in a day.

Usually work and study has been very busy, home from work is unlikely to spend too much effort in the diet, here can be recommended to go to a professional organization or website to buy fitness-specific protein powder, generally better quality protein powder protein content are in the 80%, absorbed by the body is also more comprehensive.

The second thing is training.

First of all, the training cycle and frequency of their own to grasp, as much as possible in the usual time available to train the large muscle parts, especially their own feel is vulnerable place, a week down the proposal can be trained three times is not too much. Completely fitness novice then do not have to 1 day 1 part, a day to train 2 or even 3 can be, this way the cycle is shorter, the number of times will be a lot of individual parts of the training frequency can be increased, the effective stimulation of the muscle is also better, the most important thing is that their own energy and stamina of the continuity of the better, more able to adhere to.

Then, the intensity of one's training should be understood to grasp, the strength interval of fitness is 6-12 reps, there is nothing to question, just go within this range.

So in the diet structure, training cycle and strength to make preliminary adjustments, and then with some specific actions, you can step into the threshold of fitness, it is worth mentioning, if you do not understand the problem, always consult a professional, fitness is for healthy life and learning, do not go completely blindly to do multi-resistance training.

Regulars and newbies must have a persistent heart and take it one step at a time.