1, how to start?
The first step to gain weight is to get a fitness card. I know the psychology of many thin people. I feel too thin, feel inferior and don't want to go to the gym. The gym is so big that I feel ashamed. I just want to say that if you care about other people's ideas, you will never get this far. You can only be so thin all your life! Haha, are you motivated? In fact, it would be much better to wear a Bluetooth headset at first, immerse yourself in your own world and eliminate external interference.
Someone will ask, can I exercise at home before going to the gym? I've practiced at home before, but it's useless. If you want to exercise at home or in the dormitory, you should have at least one dumbbell barbell and a dumbbell stool. But if you buy these, they are almost as expensive as fitness cards. Let's get a card.
Ok, I decided to apply for a card. First, I will choose a gym and make a field trip. Being close to home is a necessary condition, and the price depends on your own economic conditions. Finally, it's best to have fewer people, or you won't get the equipment. You can go on a field trip when you plan to exercise, such as around 8 pm.
After choosing a gym, you pay for a card and then start exercising. There are three ways to exercise, one is to have money, the other is to have friends, and the third is to have no money and no friends.
If you have money, you can ask a private tutor. Generally, 5 knots are enough, 10 knots is a little. Although it is said in Zhihu that private education is chaotic, I have been to two gyms, and private education is still possible and necessary. You just need to find a coach who practices better, and women can find a female coach. Generally, a class in a cheap gym is in 300 yuan, but it is expensive in 500 yuan. Five classes are between 1500-2500.
If you have friends, find a fitness friend to take you to practice. I have practiced with my friends for a while before, and my friends will be a little worse than the coach. After all, it's unprofessional, but talking is better than nothing, but I think most people should not have friends who practice better, otherwise there is no need to post questions here.
No money and no friends means literally, private education is too expensive to afford, and there are no friends, so you can only rely on yourself. Generally, I just go to watch video learning, but there are not many videos about basic system training, and there are still many fitness videos with a certain foundation. Before, I also collected some videos of basic equipment and shared them at the end of the article. If necessary, I can shoot them myself.
2. Training plan
If you have private teachers or friends, you can follow their plans. If you have no money or friends, you can follow my plan.
First of all, thin people with 0-foundation should practice fixed equipment 1-2 weeks when they go to the gym. The strength equipment in the gym is mainly divided into free equipment and fixed equipment. The fixed equipment is relatively safe, the trajectory is fixed and the use is simple, which is beneficial for beginners to increase their initial strength.
Training plan:
Generally, novices will use the five-point training method to train six major muscle groups in five days, namely chest, back, shoulders, hips and legs, arms and abdomen. Novice training is basically a day off, so it takes 10 days to complete a cycle, which is a bit long, so I optimized a four-differentiation training method on the basis of five-differentiation, and practiced six major muscle groups in four days, which is also a day off, so I can practice four times a week. Details are as follows:
Monday: Chest
Wednesday: Come back
Friday: Shoulder+Abdomen
Sunday: Hips and legs+arms
Weight selection: Fitness training generally adopts the training method of 8- 12RM. 8RM means that you are exhausted after doing this weight for 8 times, but not for the ninth time. The general training action is 8- 12RM. If you find a weight that you can do 13 and 14 times, change it to a heavier weight. If a set of movements can be done 10 times the first time, 8 times the second time and only 4 times the third time, it is necessary to lose weight, because the minimum number of times should be more than 6 times (except for the three major items).
Number of groups and rest between groups: generally 4 groups, rest between groups is 30-90 seconds, and 60 seconds is generally recommended. Before the start of each group, do 1-2 groups of light warm-ups, and then start formal training. The warm-up group is not counted in the fourth group.
Compound action and isolated action: compound action is an action that can train multiple muscle groups, such as flat barbell bench press, which can not only train the chest, but also train the toe and triceps brachii of deltoid muscle. Because the novice's whole body strength is very weak, he should do more compound movements. Compound work includes bench press, squat and hard pull. Practicing compound movements can quickly improve strength and speed up weight gain. Isolated action is to train a muscle in isolation, and novices don't have to do much in the early stage.
Free-weight equipment and fixed equipment: As I said above, we should start with fixed equipment, and the training after entry is mainly free-weight equipment, including barbells and dumbbells, because free weight will better stimulate muscle growth and train muscle stability. The ratio of beginners' free and fixed fitness movements is about 70-30.
Action standard: Action standard is very important. For bodybuilding, the standard of action is more important than weight. I will also put an explanation of training movements at the end of the article, which basically covers 90% of the movements. If you don't have any left, go and look for it. In addition, we can learn by observing the movements of gym owners, and we can learn secretly.
Pump feeling: If you watch fitness videos, you can always hear the word pump feeling, which refers to the feeling of congestion and swelling of muscles after full exercise. If you practice your chest, you won't feel your chest after a few moves, but you feel your triceps, then your posture is wrong. You should watch a video again or ask the owner of the gym. If you still don't feel this way after practicing for several months, you'd better find a tutor.
Rest: It is best for beginners to practice one day and rest one day in the first three months, step by step, because muscles tear during training and repair growth during rest. After 3 months, you can adjust your plan according to your own situation, such as taking a rest 1 day for 2 days, or taking a rest 1 day for 4 days.
Next is the specific training plan for each part:
(4x 10rm represents 4 groups, and each group represents 10 times).
chest
Flat barbell bench press 4X8rm
Flat dumbbell bench press 4x 10rm
Tilt dumbbell bench press up 4x 10rm
Flat dumbbell flying bird 4x 12rm
Butterfly machine clamp chest 4x 10rm
Rope clamp 4x 12rm
Instrument box pushes 4x 10rm
hard-working
Pull-ups 4x8rm (if you can't do it at first, you can use a booster or a booster belt)
Dumbbell bend over and stroke 4x 12rm.
Leg bending and hard pulling 4x8rm
High pull-down 4x 12rm
Sitting rowing boat 4x 12rm
The barbell bends down and strokes 4x 10rm.
Romania station 4x10m
Shoulder+abdomen
Barbell push 4x8rm
Dumbbell push 4x 10rm
Barbell vertical rowing 4x10m
Dumbbell horizontal lifting 4x 12rm
Dumbbell side lift 4x 12rm
Dumbbell bird 4x 12rm
Abdominal roll 4x20rm
Supine leg lift 4x 14rm
Hips, legs and arms
Squat 4x8rm
Arrow crouching 4x 15rm
Flexion and extension of instrument leg 4x 12rm
Instrument leg bending 4x 12rm
Barbell bending 4x 10rm
Narrow distance barbell bench press 4x 10rm (this and the above constitute a super group)
Dumbbell alternately bends 4x 10rm.
Dumbbell arm flexion and extension 4x 10rm (this and the above constitute a super group)
Super group is to do short-distance barbell bench press without rest after barbell bending, and two groups form super group, which can save time.