健身新手必知：初学者健身房计划，轻松get好身材英文双语对照

初学者健身房计划指南

健身房对于初学者来说可能是一个陌生的地方，不知道从哪里开始，也担心自己的运动方式是否正确。因此，制定一个合理的健身计划对于新手来说尤为重要。

在你开始健身之前，首先要明确自己的健身目标。是减肥塑形，增肌健体，还是提升身体素质？每个人的目标都不尽相同，所以健身计划也会因人而异。

接下来，我们将为你提供一份初学者健身房计划的指南，带你轻松get好身材。

运动前的准备工作

在进行任何运动之前，热身是必不可少的。健身房内通常会有瑜伽垫或者跑步机可以供你进行热身运动。进行5-10分钟的热身运动可以有效地减少受伤的风险，并且可以让你的身体充分进入运动状态。

力量训练

力量训练可以帮助你增强肌肉，雕塑身材，提高基础代谢率。尤其对于女性来说，适当的力量训练不仅可以塑造曼妙身形，还可以增强骨密度。以下是一个简单的力量训练计划：

• 第一天：上半身训练（推举、引体向上、哑铃卧推等）
• 第二天：下半身训练（深蹲、硬拉、腿举等）
• 第三天：休息
• 第四天：全身训练（卧推、引体向上、深蹲等）
• 第五天：休息
• 第六天：循环重复第一天的训练
• 第七天：休息

有氧训练

有氧训练可以帮助你提高心肺功能，燃烧脂肪。如果你的主要目标是减肥，那么有氧训练将是你的主力军。健身房内提供了各种有氧设备，比如跑步机、动感单车、椭圆机等。以下是一个简单的有氧训练计划：

• 第一天：跑步机跑步 30分钟
• 第二天：划船机划船 20分钟 + 动感单车骑行 20分钟
• 第三天：休息
• 第四天：椭圆机训练 30分钟
• 第五天：休息
• 第六天：循环重复第一天的训练
• 第七天：休息

注意事项

在制定健身计划时，一定要充分考虑个人身体的状况和实际情况，量力而行。此外，健身计划只是健身的一部分，良好的饮食习惯同样重要。保持充足的睡眠，合理的营养摄入也是健康的重要组成部分。

总之，通过合理的健身计划和科学的运动方式，初学者也可以轻松get到好身材。

感谢您阅读本文，希望这份初学者健身房计划的指南对您有所帮助。

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英文翻译对照，仅供参考

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Abecedarian gym plans a guideline

Gym is likely to abecedarian it is a new place, do not know to begin from where, the athletic kind that also worries about oneself is right. Accordingly, make a reasonable fitness plan to want to be being attached most importance to especially for the novice.

Before you begin fitness, want to make clear oneself gymnastical target above all. It is form of model reducing weight, add muscle be good at body, still promote fitness? The target of everybody is endless and same, so gymnastical plan also is met because of the person different.

Next, we will provide the guide that an abecedarian gym plans for you, take you relaxed Get good figure.

The preparation before motion works

Before having any campaign, warm up is indispensable. Can have normally inside gym gem gal is filled up or ran machine can undertake warm-up for you. Undertake 5-10 minute warm-up reduces wounded risk effectively, and can make your body sufficient enter athletic state.

Force trains

Force training can help you strengthen muscle, sculpture figure, raise basal metabolis rate. Especially to the female, proper force training can model form of lithe and graceful body not only, still can enhance bone density. It is a simple force training plan below:

• The first day: The upper part of the body trains (choose, pull-up, dumbbell lies push etc)
• The following day: Below half body trains (crouch greatly, pull forcedly, the leg is lifted etc)
• The 3rd day: Rest
• The 4th day: Train all over (lie push, crouch pull-up, greatly etc)
• The 5th day: Rest
• The 6th day: Repeat training of the first day circularly
• The 7th day: Rest

Have oxygen training

Training having oxygen can help you improve heart lungs function, combustion is adipose. If your main goal is to reduce weight, so oxygen trains the main force that will be you. All sorts of equipment having oxygen were supplied inside gym, for instance ran machine, move feeling bicycle, elliptical machine to wait. It is a plan of simple training having oxygen below:

• The first day: Ran machine ran 30 minutes
• The following day: Row machine row 20 minutes + move feeling bicycle to ride go 20 minutes
• The 3rd day: Rest
• The 4th day: Elliptical machine trains 30 minutes
• The 5th day: Rest
• The 6th day: Repeat training of the first day circularly
• The 7th day: Rest

Note

When making fitness plan, must the state of mature individual body and actual condition, do according to one's abilities. In addition, fitness plans the one share that is fitness only, good dietary convention is likewise important. Maintain enough sleep, reasonable nutrition absorbs the main component that also is health.

Anyhow, plan the athletic kind with science through reasonable fitness, OK also and relaxed Get goes to abecedarian good figure.

Thank you to read the article, the guideline that hopes this abecedarian gym plans is helped somewhat to you.