How to make a fitness plan in the gym

How to make a fitness plan in the gym. With the improvement of people’s living standards, fitness has become a craze and more and more people like it. Integrate fitness into your life. There are many ways to exercise. Let’s learn how the gym develops a fitness plan. How to make a fitness plan in the gym 1

1. One-week gym fitness plan

Monday: running + equipment exercise

This is the most conventional way to lose weight in the gym. The purpose of running is to burn fat and ultimately achieve the purpose of losing weight. Generally speaking, running time is best between 45-60 minutes. Equipment exercises are designed to target a certain part of the body to lose weight, such as slimming thighs.

Tuesday: Aerobics + equipment exercise

Aerobics is also an aerobic exercise, and its exercise intensity and fat-burning effect are no less than running. If you find running too boring, you can use aerobics instead. Aerobics generally refers to boxing exercises, barbell exercises, aerobics and other public exercises in gyms, and is suitable for all ages.

Wednesday and Saturday: Rest

The rest mentioned here does not mean that you can stay at home and sleep without exercising at all, but that you can do some exercise in parks and other places. Less intense exercise, such as brisk walking, race walking and other leisure and entertainment activities. You can also do some simple yoga movements at home or in the gym to help relax your body's muscles, give your body a rest, and prepare for your fitness plan in the next few days.

Thursday: Spinning Cycling

Spinning Cycling is one of the aerobic exercises that consumes calories rapidly. Its main feature is that the atmosphere is active, and the dynamic music can make people unconsciously exercise. It is one of the most popular weight loss exercises to get excited and increase the fat burning rate.

Friday: Hot yoga + jogging

Hot yoga is very popular among women, but it has certain limitations and the exercise intensity is medium. After doing a session of high-temperature yoga, maybe your amount of exercise has not achieved the effect of losing weight. At this time, it is best to do some jogging exercises on the treadmill to speed up the body's fat burning rate.

Sunday: Brisk walking

Slow walking cannot achieve the effect of weight loss. Fitness coaches suggest that fast walking on the treadmill is a very suitable way for girls to lose weight. Not only will it not put too much burden on cardiopulmonary function, but you can also get soft lines. After 40 minutes of exercise, the effect of fat decomposition will be better.

2. Selection of fitness coach

1. He will evaluate your individual health status and goals based on your situation

Before starting training, The coach is subtly making some assessments and positioning for your situation. This may include not only your physical condition, but also your expected training goals, hopes, dreams, and even the figure of the star you want to be; after a long conversation, we will make a judgment on your next training. This process is so important that only 30% of personal trainers think about it at work.

2. He will develop a balanced training plan

Unless you have special requirements, your training should include three parts: cardiopulmonary function training, strength training and flexibility exercises. Some coaches like to ask you to do a lot of cardiorespiratory training. The result is that you will lose a lot of weight in a short period of time, but because there is no muscle support, you will regain it once you don't buy his class. Also many trainers will leave out stretching and grooming exercises, which is a no-no.

3. Pay close attention to your training status

On the one hand, a good coach will pay attention to your status throughout your training process and give instructions; On the other hand, you don’t want the coach to be nagging you. At the same time, he should always pay attention to you - in other words, a good coach can look at you like a knowledgeable maid, but when you need help, silently help you firmly grasp the weightlifting barbell.

4. Re-evaluate your training goals and progress

An excellent personal trainer will re-evaluate you after a period of training. If you can persist, you will need to be evaluated every 2 to 3 months in the future. A responsible coach will evaluate your goals very frequently to keep your morale high.

5. Listen to your suggestions

If you feel that a certain exercise is not right, your coach should find out the reason and explain it to you, and he must recommend exercises for the same part. Another way. There is no one exercise you are required to do, and once you tell him he feels down, overtrained, or unchallenging, he should change your training plan promptly.

6. He should teach you how to train independently

Interestingly, good coaches often lose their jobs when they teach you how to take care of everything. After a few months of coaching, you'll be able to set your own weights, tune the machine, master your technique, and modify your plan as needed.

Therefore, good coaches will have the courage to dedicate everything to their students, which is one of the reasons why they are so popular in fitness clubs.

7. He never speaks jargon

Some coaches will say: Patellar swelling is an important factor limiting the increase in lung capacity. This sentence means: If your knees hurt, don’t run too fast. If you don't understand what the coach is saying, change it quickly. Don't waste extra energy trying to figure out what this person wants you to do.

A coach who speaks jargon is unreliable. However, occasionally some terminology in some chats can be a good supplement for you. A good coach should know how to adjust this ratio. He will teach you some knowledge, such as where the triceps are, but it will not be too obscure to the level of medical anatomy. How to make a fitness plan in the gym 2

Details of the gym training plan

1. First determine the parts you want to exercise

We mainly focus on strength training, and strength training is for boys Girls can do it. Before doing exercise, everyone should warm up for ten minutes before officially training. After training, you should also remember to lift your body. Basically, everyone’s body can be divided into six major categories. Some muscles are the shoulders, chest, back, arms, abdomen, buttocks and legs;

If you can make a detailed fitness plan and know which areas you want to exercise, then carry out targeted exercises. In terms of training, after a week of circuit training, we can also exercise our bodies very well. Basically, we arrange about two parts every day. In this way, in one week, we can exercise all the muscles in the whole body. Yes, this is also the time when many novices first learn to make plans.

2. Confirm your body’s endurance first.

Everyone should also know that different people make different plans, because different people’s bodies have different The endurance is also limited, and the exercises that everyone can adapt to are also different. Some people have no problem exercising for five hours a day, while some people have reached the extreme level of exercising for two hours a day, so this is the gap between people. Everyone should understand their own body before exercising. What is your quality and what kind of exercise intensity can you withstand? Don't try some exercise intensity that you can't bear. This will strain your muscles.

3. Proper rest

Everyone should know that rest must be included in the plan. If there is no rest, we will exercise very slowly during the exercise. Effect. In fact, if you want to exercise muscles, your muscles will continue to be torn during the process. If you don't get proper rest at this time, the muscles on your body will not be able to recover, and they will always be in a state of tearing. In this case, it is not conducive to exercise. Good for body building and not conducive to muscle formation. How to make a fitness plan in the gym 3

What are the fitness plans for men’s gyms

Day 1: Chest training Training sequence: 1. Bench press (heavy weight, four groups, each group 8-12 times. If the number of times you can do your best is less than 8 times, it means the weight is too heavy. If it is more than 12 times, it means the weight is too light and needs to be adjusted. I will not do it later. No more details)-->2. Single cycle: Incline press (heavy weight, four groups); Double cycle: Parallel bar dips and extensions (can be heavier, four groups)-->3. Single week: supine fly (four groups); double week: chest clamp (four groups).

The second day: back training training plan: 1. Single week: pull-ups behind the neck (can be aggravated, four groups); double week: pull-ups in front of the neck (can be aggravated, four groups) --> 2. Single week: standing row (heavy weight, four sets); double week: deadlift (heavy weight, four sets) -->3. Single week: chest pull-up (four groups); double week: shoulder shrug (four groups).

Day Three: Leg Training Training Plan: 1. Squats (can be more than twice your body weight, four groups) --> 2. Prone leg curls (not less than 1/2 body weight, four groups)-->3. Standing on tiptoe (four groups).

Day 4: Training triceps training plan: 1. Narrow bench press (heavy weight, four sets)-->2. Single week: standing elbow press (four groups); double week: supine arm flexion and extension (four groups)-->3. Standing arm extensions (four sets).

Day 5: Biceps training plan: 1. Standing arm curls (heavy weight, four sets)-->2. Single cycle: one-arm curl with an overhand grip (four groups); double cycle: one-arm curl with an underhand grip (four groups)-->3. Single week: stick (four groups); double week: preacher chair arm curl (four groups)

Day 6: Shoulder training training plan: 1. Front neck press (four sets)-->2. Behind-the-neck press (four sets)-->3. Standing fly (four groups)-->4. Birds standing prone (four groups).

Day 7: Fat loss training plan: 1. Sit-ups (six groups)-->2. Supine leg raise (six groups)-->3. Jogging (no slowing down at medium speed, 30 minutes) From Monday to Saturday, after training, take another 20 minutes for jogging.

Plan 2 has a relatively large amount of training and requires friends to have perseverance and endurance.

If a man wants to go to the gym to lose weight, then he should make these plans for himself. The plan is to help him better achieve the effect of weight loss, make himself work hard, and make himself persist. Gym fitness Both weight loss and weight loss are disciplined, so I feel that I am not alone in losing weight in the gym, but many people are losing weight together, which makes me more passionate.