What should I pay attention to when exercising in the gym?

1. Soon after you get your membership card, you will get a call from the gym coach. He will tell you that the club will give you free physical fitness tests and free personal training. You must refuse. The so-called physical fitness test is just a simple measurement of body mass index, which allows you to do a few push-ups, stand on one foot, close your eyes to keep balance and so on. His drunkenness is to let you buy his class, so the result of the test must be that your physical condition is too weak now, so you should practice systematically, blabla. Of course, he is right. You are indeed a puffy body. It's just that once you take this test with him and take his free class, it's hard for you to change coaches.

There will be a brief introduction of coaches on the wall, introducing their personal experiences, achievements and areas of expertise one by one. In fact, there is a lot of information in it, which can give you a good reference. First of all, it's best not to be too young. After all, age is positively related to experience and level. Secondly, it is best to graduate from a sports college with some achievements after training. Third, look at his own professional achievements, such as several athletes, medals won in any competition and so on. I think the first choice is to practice bodybuilding. Secondly, I prefer to practice Sanda and boxing. Fourth, it is obviously untenable to directly ignore the so-called "good at", especially "good at reducing fat". Why do you prefer bodybuilding? Because the main purpose of hiring a coach is to practice muscles. Professional coaches who practice bodybuilding must thoroughly understand the practice of each muscle during their own practice. What he can teach you will be the most correct way.

After you look after the coaches, you can start to do more activities in the equipment area. Dumbbell barbell gantry Don't touch those yet. There are instructions on many other devices, usually in English. It doesn't matter if you don't understand it, because they usually draw instructions on the equipment, so you can understand it by watching how others use it. At this time, even without a coach, you can start to exercise your whole body muscles. Put down the weight a little at first, and each group will do about 15 movements. Move slowly, not too hard. After a minute's rest, add a little weight, and then do 12- 15. Then change the next instrument and play it all. During practice, you can start observing the coach. They will also approach you and talk to you from time to time. They often correct one or two of your actions and then start asking you questions, in fact, the purpose is to drag you to class. Of course, you are also a very kind person, and it is ok to chat with the coach. If you haven't chosen a coach at this time, you can tell the other party that you have been working very hard and under great pressure recently, and you may work overtime and travel at any time, which is not suitable for systematic and regular classes. So the best thing you can do now is to take time to exercise as often as possible, and then you have to take a shower, change clothes and do things.

In short, at this time, you can choose a coach you think is the best through observation. You should choose a serious and responsible coach. I don't need to tell you how to judge whether a person is serious or not. Everything can't be perfect. We can't find a perfect coach right away. And everyone's situation is different. I don't think a good coach will be angry with you.

So let me talk about my good coach and bad coach for reference only. Personally, the standard of a good coach should be like this:

1. He practiced himself first;

2. He can clearly explain the essentials of the action and accurately find the mistakes of the students;

He is proficient in the anatomy of every muscle, and can tell you not only how to practice, but also why.

4. He has proper expression ability and can communicate well with students;

He will also explain some related experiences when the teacher practices, such as diet, rest and recovery.

The coach I try to avoid in my mind:

1. I like to talk about ways to keep healthy.

I speak a set, but obviously I haven't practiced it well.

3. Too young and inexperienced.

It's too boring to explain.

5. The sales promotion is too obvious.

6. I like to let students practice novel and fashionable methods.

After choosing a coach, congratulations, you have embarked on a healthy road. However, if you want to get the maximum benefit from private education courses, there are still some places to pay attention to. You and your personal tutor will gradually become friends, but that doesn't mean there is no game between you and him. After all, private education in China relies on commission.

First of all, the first thing is to establish the goal of taking a private fitness course. The following are in order of importance:

1. Correctly master various exercises of various muscle parts of the body.

The role of coach in this respect is irreplaceable. You can buy Schwarzenegger's books and download fitness videos, but who will help you correct your movements when you practice? Remember this goal. Ask the coach to explain the main points clearly when doing the movements, and ask the coach to help you watch the movements. If you find that the movements are out of shape, the coach should tell you to change them in time, and you should remember it yourself.

2. Raise your physical strength to a new height with the help of personal education.

The benefits of fitness and strength training were mentioned last time. The increase of strength depends on self-breakthrough again and again. On the other hand, muscle and strength are mutually causal. How can there be beautiful muscles without strength? As a beginner, the coach can take you to new heights of strength again and again.

3. Form a complete understanding of fitness and embark on a healthy road from now on.

A good fitness instructor can share many useful fitness experiences with you. His experience in exercise, rest and diet is worth listening to. Of course, after all, I still have to read books, and I like to know more systematic knowledge, rather than listening to personal experience. Especially on the issue of diet, the coach's opinion may sometimes be unscientific, and you still need to identify it yourself.

4. Form a fitness method and mode that suits you, and you can exercise independently after the course.

This is very important. After the coach has finished 24 classes, you should no longer need him. You have formed the habit of fitness. With your own fitness plan, you can learn more fitness knowledge and integrate it into your own exercise. You can also adjust your fitness methods at any time according to the situation and needs.

5. Slimming is not the point. What you need to learn from the coach is to exercise muscles, and there is nothing to learn about slimming. I'm not saying that slimming is not important, but that slimming is not the focus of your study in private education courses. Think of it this way: if you build muscles, develop the habit of keeping fit and have a healthy diet and lifestyle, then losing weight will not be an arduous task. Of course, aerobic exercise is necessary. You should listen to the coach's arrangement

Fitness instructors also have their own goals, which are slightly different from yours. First of all, there is no doubt that he will really teach you well. Private education is his job, and he still wants customers to be satisfied. If he can successfully help you shape your body, you are his living advertisement. However, he will also hope that you can become his long-term customer and buy him more classes. So in the whole process of private education, he will think of many ways to form dependence, so that you can't live without him. You should make your own abacus for this. So I want to tell you some points that should be paid attention to.

In the first few classes, you should follow the coach's instructions completely. After eight classes, I will try to practice by myself. For example, during recess, I put myself in a gym without a coach.

For example, the coach will take you to practice your chest muscles and triceps in this class, and the coach plans to take you to practice your back and biceps in the next class. Then you can lengthen the time interval between these two classes, leaving a section in the middle to exercise your legs (or shoulders) independently. This will prevent you from relying entirely on the coach. In addition, practicing by yourself is also a good review.

Ask more questions in the course. Where did you practice this action? These two movements are aimed at biceps brachii, but what is the difference between their functions and effects? Coach, please take a closer look at it for me. Am I doing this right? Is there anything that needs to be improved?

Read some professional and authoritative fitness books. You can't just master the knowledge of fitness from the coach. Besides, the coach's education is often much lower than yours, and his knowledge is not necessarily comprehensive and reliable. Books are your best friends, which can help you master the fitness methods comprehensively and systematically as soon as possible.

Learn to stretch yourself. Now there are many personal tutors who will help clients stretch and massage after class. In fact, you don't need it at all-you are not an athlete of the national team, where do you need such advanced recovery? The coach's stretching effect is really good, but the effect of stretching by himself is good enough. You should definitely ask a coach to teach you how to stretch every muscle. When the course is over, you can exercise and stretch yourself completely without relying on others.

Let's stop talking about the game between you and the coach. Come back and talk about your fitness class as a whole.

Generally speaking, your fitness course needs at least 12 classes, preferably 20 classes, but it is not necessary to exceed 24 classes. Now many coaches ask you to buy 36 classes. I think it's too much. You'd better try your best to take 24 lessons. Unless you really want to get in shape, you will always need a coach. But even so, you don't need to study with the same coach for that long. After 24 classes, he basically has nothing new for you. If you want to learn, you might as well follow another coach.

Try to have three classes a week in the first few weeks, and never less than two classes. Later, it was changed to two classes a week, with an independent exercise in the middle. In this way, it will take nearly three months to learn the whole course.

In these three months, you should not only exercise, but also start to form healthy living habits. I have some suggestions for this:

1. Monitor weight. Get up every morning to go to the toilet, weigh yourself, draw a chart and stick it on the wall.

2. Calculate heat. You should roughly estimate the calories you eat and drink every day, and then compare them with the calories you consume. Besides calories, pay attention to the structure of diet. Protein and dietary fiber are very important.

It is best to quit smoking, but if you are struggling, don't quit. Smoke less, just don't smoke before and after exercise. Fitness, diet control, smoking cessation, these three things consume great willpower at the same time, and it is very likely that none of them can be done.

4. Drink less. Fitness needs rest and recovery, and alcohol will be counterproductive.

Well, after all we said on the paper, everything seems easy, doesn't it? No Fitness is a matter of self-discipline and self-motivation, and it is not so easy to stick to it. Within a few days after your first muscle exercise, you will feel sore all over and feel like you have passed through the gates of hell. At this time, it takes a little willpower to make you concentrate. In this regard, I hope my following views can help you.

You're not the only one who is sore after practice. Everyone is the same. Others insist, so can you. Moreover, it was particularly painful for the first time, and it recovered slowly. Later, it really didn't hurt so much. So this first level must be gritted.

In the beginning, going to the gym was an option every time. Can I go today? Hey, I'm really tired. Are you going or not? Turn on the TV and think for a while. Hey. . . Sleepy, take a nap first. . . Forget it, I won't go today.

Because it is a choice, there must be a struggle. If you have a struggle, you need strong willpower to overcome it. Things that consume willpower are very annoying. Distressed things will leave bad experiences and memories, so that the next time you face a choice, you will feel even more distressed. It seems that this is a vicious circle doomed to failure. But things are not that bad. This vicious circle will become a virtuous circle.

Most people who exercise for a long time don't need willpower every time they go to the gym. When you exercise for a period of time, turn it into a habit and a routine in your life. Every time I grab my gym bag and go out, I don't need to go through this selection process in my brain, so I won't spend any willpower. Your thinking mode will become like this: I was so busy last week that I only practiced twice, and I have to practice three times this week. You can spare time on Monday, and then meet with clients for a few days. You can practice once on Friday night, and the next time is scheduled for Sunday morning. . .

So, what you want is persistence. Persistence is a difficult thing, but after you persist for a period of time, you don't have to persist-it has become a natural and automatic daily event in your life. At this time, if someone envies you for "persisting" in sports, you will find it ridiculous. This is like praising an Indian for "sticking to" being a vegetarian-his vegetarian life is normal and he doesn't need to bite the bullet and exercise self-restraint. How can he "persist"