Fitness beginners need to go through three stages

Transferred from: People's Daily Life Times Release Date: November 28, 2018 Release Department: Network Department

　     For beginners in fitness, blindly training for a period of time and feeling that their body shape has not changed, they will gradually give up. In fact, fitness not only requires a correct start, but also three stages to better persist.

　　Stage 1: Strength training. It can stimulate muscle growth, and an increase in muscle content is essential for subsequent muscle gain and fat loss. Novice players can exercise their large muscle groups once within one training day, without the need to isolate muscle groups or sculpt a particular muscle. Three recommended actions for beginners: wine cup squat, flat bed press, and high position pull-down. Able to practice lower limb and upper body muscles separately, while enhancing limb coordination and physical fitness. It is recommended to practice three times a week, take one day off from practice, and persist for one month.

　　Stage 2: Three major training. After having a certain training foundation in the first stage, one can practice the "golden moves" of fitness, which are three major exercises: hard pull, push, and squat. The purpose of this stage is also to increase muscle content. The three major exercises are multi joint composite movements, in which all muscles of the body participate in the movement, which is very helpful for the growth of muscles throughout the body. It allows beginners to practice more muscle groups in a short period of time, while also considering efficiency. It is recommended to practice three times a week, rest one day after practice, and persist for more than a month.

　　Stage 3: Differentiation training. Through the first two stages, the trainer may already have a certain muscle content, but the muscle shape is not yet perfect. This stage requires some differentiation training to sculpt muscles. Perform strength exercises by separating the chest, shoulders, back, legs, and hands. If you want to lose fat, supplement it with aerobic training. It is recommended to practice 5 times a week, one part at a time.

　　Novice fitness enthusiasts should not pursue immediate results from the beginning, exercise is a lifelong thing. At the same time, pay attention to diet, bid farewell to high sugar and fat, and increase protein intake in the diet. Maintaining sufficient rest is also crucial. ▲

(Editor in Chief: Xu Xiaohua, Yang Di)