零健身基础怎么开始锻炼？英文双语对照

对于零基础的健身的人来说，想开始健身，确实有点难度。首先不知道练什么，再一个不知道如何练。这是阻挡很多人迈开健身的第一步的门槛。今天给大家回答清楚：对于零基础的人来说，要怎么开始健身。

一、五分钟热身时间，活动关节

热身的主要目的是提高身体主要部位的温度，二是能使更多的血液流向肌肉，从而使身体进行剧烈运动的准备，热身之后的身体会更加灵活，避免关节，韧带和肌肉损伤。

二、力量训练

先做力量训练，后做有氧运动，因为有氧运动对身体消耗大，将体内纤维打乱，降低你的神经纤维募集能力和肌肉纤维的力量。建议把力量训练放在有氧运动前面进行。

初学者我推荐先练组合器械，外加器械的助力，相对而言会轻松一些。现在很多器械上会标注正确对待锻炼动作，以及锻炼部位，在锻炼之前一定要仔细看看，或者观察别人是怎么做的。

男生进行力量训练一般会重量大些，次数少。

女生，追求线条，所以力量训练要求小重量，多次数哦。

三、有氧训练

大家第一想到的可能就是跑步，没粗跑步也是有氧运动，提升心肺功能，但是如果你掌握更多锻炼方法可以尝试不同的有氧运动刺激肌肉，尤其是核心腰腹的锻炼。健身房还有椭圆机，动感单车，瑜伽，操课其实都可以尝试哦。

每次的训练计划安排

遵循上面的健身步骤：热身—力量—有氧。

就可以制度运动方案：

1、慢跑5分钟

2、器械腿臀锻炼，有氧腹肌训练+伏地挺身

3、最有拉伸

最后注意：要适当的锻炼

训练也要劳逸结合，不要一开始就天天训练，特别是对于新手。

首先肌肉也是需要休息，恢复，肌肉增长就是在恢复期。

新手期隔天练习，或者一周三次训练。

不要刚开始就把自己练得太痛苦，健身是一种习惯，需要培养。

四、基础健身知识

1、肌肉增长并不是在锻炼的时候增长的，锻炼打破了肌肉纤维，在之后的恢复期，身体通过饮食中摄入的蛋白质来补充修复肌肉祖海，在修复过程中肌肉纤维会增大，所以增肌的话，饮食重要注意多补充蛋白质哦。

2、重量训练一般采用分组练习，一般来说，每个动作4组，一组8到12个。已经有大量的科学实验证明，分组练习能更好的刺激肌肉增长。

好了，关于零基础开始健身的方法和原则基本上就讲完了，看完后就开始你的健身计划吧

To the person of the fitness of 0 foundations, want to begin fitness, have bit of difficulty really. Experienced what to know above all, another do not know how to drill. This is the doorsill of the first pace that stops a lot of people to stride fitness. To everybody the answer is clear about today: To the person of 0 foundations, want how to begin fitness.

One, time of 5 minutes of warm up, mobile joint

The main purpose of warm up is to raise the body the temperature of main place, 2 it is to be able to make more blood flow to muscle, make the body undertakes the preparation of violent campaign thereby, the body after warm up will be more agile, avoid joint, ligament and muscle are injured.

2, force trains

Do force training first, exercise having oxygen is done after, because have oxygen,motion is used up to the body big, throw into confusion the fiber inside body, reduce ability of your nerve fiber collect and muscle fibrous force. The proposal puts force training in front of motion having oxygen to undertake.

I recommend abecedarian to drill first assorted appliance, of adscititious appliance help strength, opposite and character will be a few more relaxed. The meeting on a lot of appliance is tagged now treat correctly exercise a movement, and exercise place, must look carefully before take exercise, perhaps observe how others is done.

The schoolboy undertakes a little bit weight is great force trains general meeting, the time is little.

Schoolgirl, pursuit line, so force trains requirement little weight, much time.

3, training having oxygen

Everybody the first the likelihood that think of is ran, doing not have thick ran also is motion having oxygen, promote heart lungs the function, but if you master more to exercise a method to be able to try different exercise having oxygen,stimulate muscle, especially of core waist abdomen take exercise. Gym still has elliptical opportunity, use feeling bicycle, gem gal, military drill can try actually.

Every time train scheduling

Follow the gymnastical move above: Warm up, force, have oxygen.

OK system exercise program:

1, canter 5 minutes

2, appliance leg buttock takes exercise, abdominal muscle having oxygen trains + push-up

3, have drawing most

Notice finally: Want to take exercise appropriately

Training also should strike a proper balance between work and rest, do not train every day at the beginning, especially to the novice.

Above all muscle also is to need to rest, restore, muscle grows even if be in convalescence.

Novice period separates day of practice, or a week trains 3 times.

Just did not begin to drill oneself too bitterly, fitness is a kind of habit, need education.

4, fundamental fitness knowledge

1, muscle growth does not increase when take exercise, take exercise broke muscle fiber, in the convalescence later, the body complements through the protein that absorbs in food repair muscle Zu Hai, in repair process muscle fiber can increase, add the word of flesh so, food is important notice much complement is protein.

2, weight training is used commonly practice in group, generally speaking, every movement 4 groups, a group 8 go to 12. Already much scientific experimentation proves, practice can better exciting muscle growth in group.

Good, the method that begins fitness about 0 foundations and principle basically are told, the fitness that you begin after looking plans