健身是否需要请私教？英文双语对照

如果只是为了减肥的话只要是控制好饮食加上有氧运动就可以了，不用请私教。

如果想增肌的话就应该好好考虑下私教的问题了。

以下几种人有必要请私教??????

1️⃣超重严重心肺功能不好的人

为了安全起见这种情况最好跟专业人士一起练。既可以得到科学的计划也可以在训练中保证安全。

上私教课之前都会对遗传病史还有身体疾病生活状况进行调查，对身体进行基本的评估，可见这一点非常重要的，自己练很难对自己的身体有全面的认知，这就是为什么健身房里会发生那么多意外。自己练的宝宝们也要在开始健身前对自己的身体进行考量。

2️⃣想要增肌的健身“小白”

我上私教之前其实也是想着自己练，自己查了好多资料，但是对于器械的基本使用方法还有训练时间和计划都弄不太明白，所以才决定请私教。增肌不比减肥，比减肥的难度要大很多。健身房“小白”最好身边有朋友带着一起练，要有合适自己的计划，比如说几天一循环每天练什么部位，还包括饮食计划。健身“小白”要是能得到专业的指导会少走很多弯路。

3️⃣没毅力难坚持的人

健身房里有太多办了卡只去过一次的人。好多人没毅力难坚持，又想要好身材。那就建议你请个私教，起码保证最基本的训练不会偷懒。还有一种人会很勤快的去健身，然后练几下就放弃了，以至于每次训练强度不够，这种情况也需要有专业的私教或者小伙伴在旁边进行督促和指导。

4️⃣遇到瓶颈期或者上大重量的人

健身基本上三个月，半年，一年。能看到变化一开始坚持下来变化会比较大，慢慢的也会遇到瓶颈期，瓶颈期请专业人士来指导会效果更好点。

关于请私教到底学到了什么

根据我的亲身经历跟大家说说

1️⃣基本的健身常识

简单说就是理论课，好多人会问我请私教就是为了闷着头练呗干嘛浪费我时间上理论课。但是一些基本的常识是非常重要的。

时间的分配：

热身??‍♀️：训练前要有充分的热身一般就是跑步10-15分钟，不要太多也不要太少，太少了达不到热身的效果，太多了会影响到后面的训练。接着活动开关节。

训练时间?️‍♀️：训练时间基本上是40-50分钟，6-8个动作，每个动作3-5组，每组12次、 15次、20次（跟自己情况定）

有氧运动??‍♀️有氧运动一般配合无氧一起30-60分钟根据自己情况而定。

拉伸??‍♀️：10-15分钟，这个也最关键，想要缓解肌肉的酸痛感和拥有好的形态，训练完之后必须拉伸，基本上训练那个部位就要重点拉伸那个部位，做完有氧后腿也要重点拉伸这样才能有好的腿型（以后会专门写关于腿训练方法）

饮食方面

关于饮食结构分量烹饪方法都是私教会给上的理论课?

饮食结构基本上就是碳水蛋白质油脂合理的分配。说起来也简单，基本上每天的饮食就是，蔬菜＋主食＋蛋白质。蔬菜每天必须要吃的，主食是每天碳水的主要来源，蛋白质对于增肌的人来说非常重要，每天摄入蛋白质的量根据每个人的身体情况而定，这一点私教会帮你评估的。（我上一篇笔记介绍过减脂的饮食，大家可以参考）油脂基本上不会在正餐中摄入，一般都通过牛油果，坚果来摄入油脂。

烹饪方法：我健身之后学到过的一个词叫水煮一切，基本上烹饪方法就是水煮清蒸，详情可以看我上篇笔记哈。

训练计划：

训练计划也是私教会讲到的常识理论课，根据每个人的情况会不一样。基本上人身体上的六大部位：背、肩、胸、腿、臀、腹。基本上每天训练1-2个部位，每天练什么规定好之后几天一循环的练。一个合理的计划，基本上六大部位都会练到，因为审美的需求来讲一个部位的肌肉特别发达一个部位的肌肉特别薄弱都是不好看的，但是根据每个人的情况都会有侧重点。这一点教练也是会给规划的。

2️⃣基本器械的使用和基本动作

我的训练基本上器械训练不会超过总训练时间的百分之三十，这就是为什么好多人说真正会练的都不经常使用器械，器械基本上是帮助规范动作，自己举哑铃杠铃的话小白经常会出现的问题就是前几下动作还挺标准的，五下以后就跑偏了，使用器械就会规范动作。

对于刚入门的小白私教会针对每个部位教一些基本动作，和一些器械的使用。并且会告诉你那些适合练哪些不适合。（以后我会写针对每个部位的笔记）

3️⃣保证每次训练的强度

我自己也是私教课＋自己练，毕竟不是每回都上私教的土豪嘛。我发现自己练和私教课最大的区别就是训练的强度，其实就是每次训练的时候私教会给你借力，在你力竭的时候帮助你完成训练，这一点自己就很难做到，一般私教跟着能做到15次的动作，我自己做只能做到12次，这就是为什么要请私教，或者身边有健身的小伙伴一起互相监督规范动作也是不错的。

4️⃣寻找发力感

发力感是评判每个动作是否标准到位的一个重要条件，健身小白一开始发力感会很难找，这就需要私教和小伙伴来帮忙寻找发力感。我自己练的话如果把意识完全放在训练部位的话也是会找到发力感的，私教的作用就是帮你把意识带到训练部位，在你做每个动作的时候帮你规范帮你寻找感觉。

一般情况下腿臀腹肩的发力感是非常好找的，背和胸的发力感最难找，因为背是一个复杂的肌群，又分为上背和下背，下背主要指腰的那里。好多人会疑惑，我做这个动作明明是胳膊在一直动啊背怎么会有发力感，这就是为什么好多人胳膊越来越粗背没什么变化。不过发力感对于小白来说确实非常难，好多人说刚开始练确实会没有发力感，这就是为什么要有健身小伙伴来帮忙寻找发力感。

5️⃣专业的拉伸

有私教给拉伸真的比自己拉伸要强很多啊，尤其是刚完成训练累的不行的时候很多人的拉伸就会大打折扣，这时候有私教或者有一起健身的小伙伴帮忙拉伸就会好很多。关于自己拉伸的动作下一篇笔记会写到

6️⃣饮食上的监督

一般情况下的私教不仅仅在课上会带领会员训练，在课下也会对会员的饮食进行监督，会要求会员把每天所有的饮食拍照汇报。这一点对于平常管不住嘴没自制力的人来说非常有用。我当然是非常自觉的不会多吃东西~

关于跟私教的沟通和学习的侧重点

我的私教跟我说一般请私教的有两种人，一种是跟私教学方法想以后自己练。一种是就是想要效果，在固定时间内让自己达到什么效果。

第一种人学习的侧重点是私教的讲解和规范的动作，每节私教课上要学会基本的理论和动作。

第二种人呢，重点要放在每节课的训练强度，在自己的基础上挑战极限才能发挥私教课真正的作用~

It is OK to have if control good food to be added,only oxygen moves, need not ask illicit teaching.

The issue that next illicit teach should consider well if if want,adding muscle.

Are the following kinds of people necessary to ask illicit teaching? ? ? ? ? ?

1? ? Overweight the person with bad function of serious heart lungs

For safe for the purpose of this kind of circumstance had better follow professional personage to drill together. The plan that can get science already also is training safety of proof of middleman and guarantor.

The metropolis is right before attending illicit teaching class genetic medical history still has state of body disease life to undertake investigating, undertake basic assessment to the body, this are very important it is thus clear that, him practice has comprehensive acknowledge very hard to his body, why can this produce so much accident in gym namely. Oneself experienced darling people before also wanting to beginning fitness, undertake thinking to oneself body.

2? ? The fitness that wants to add muscle " Xiaobai "

Before the illicit on me teachs, also be to thinking oneself are experienced actually, oneself examined a lot of data, but train time and plan to be done to using a method basically of appliance to still have not quite clear, just decide to ask illicit teaching so. Add muscle unlike reduce weight, want than the difficulty that reduce weight a lot of bigger. Gym " Xiaobai " best beside the friend is heading practice one case, should have appropriate oneself plan, drill everyday e.g. a few days of one loop what place, still include dietary plan. Fitness " Xiaobai " if can get professional directive conference,take a lot of roundabout way less.

3? ? It is difficult to do not have perseverance importunate person

Have in gym too much the person that did card to be had been to only. It is difficult that a lot of person does not have perseverance hold to, want good figure again. That suggests you ask an illicit teaching, at least makes sure the basiccest training won't be lazy. Still a kind of person is met very of diligent go fitness, drill a few times next abandoned, so that train intensity every time insufficient, the illicit that this kind of circumstance also needs to have major teachs or young associate undertakes supervise and urge and coaching by.

4? ? Encounter bottleneck period to perhaps go up the person of great weight

Fitness basically 3 months, half an year, a year. Can see change insists to come down to change at the beginning the conference is bigger, slowly also can encounter bottleneck period, bottleneck period asks professional personage to coach meeting result is bit better.

What to acquire after all about asking illicit teaching

Say with everybody according to my personal experience

1? ? Basic gymnastical common sense

Saying simply is academic tax, a lot of person can ask I ask illicit teaching is for frowsty head practice dry waste my time to attend academic class. But a few basic common sense are very important.

The allocation of time:

Warm up? ? ? ♀ ? : There should is sufficient warm up before training is ran 10-15 commonly minute, not too much also do not want too little, too little the effect of short of warm up, too much the training that meeting influence goes to from the back. Then the activity opens joint.

Train time? ? ? ♀ ? : Training time basically is 40-50 minute, 6-8 movement, group of every movement 3-5, every groups 12, 15, 20 (with oneself the circumstance is decided)

Is there oxygen campaign? ? ? ♀ ? Motion having oxygen cooperates not to have oxygen one case commonly 30-60 minute decide according to him circumstance.

Drawing? ? ? ♀ ? : 10-15 minute, this is the most crucial also, want to alleviate sarcous ache feeling and the pattern that had had, after training is over must drawing, basically train that place to be about key drawing that place, finish the leg that oxygen hind leg also wants key drawing to just can have had so (can write technically later train a method about the leg)

Dietary respect

About method of cooking of dietary structure heft be illicit church give the theory that go up the lesson?

Dietary structure basically is the allocation with reasonable grease of carbolic water protein. Say simple also, basically everyday food is, ＋ of vegetable ＋ staple food is protein. Vegetable must want to eat everyday, staple food is everyday the main source of carbolic water, protein for the person to adding muscle very important, the amount that absorbs protein everyday is decided according to the body circumstance of everybody, this illicit church helps you evaluate. (the food and drink that a note has introduced to reduce fat, everybody can consult) grease basically won't be in prandial in absorb, pass bovine oil fruit commonly, nut will absorb grease.

Cooking method: A word that has acquired after my fitness calls water to boil everything, basically cooking method is water is boiled steam, the detail can see me go up a note ha.

Train a plan:

Training a plan also is the commonsensible theory class that illicit church tells, the situation according to everybody will be different. Basically the 6 large position on person body: Back, shoulder, bosom, leg, buttock, abdomen. Basically train 1-2 everyday place, after drilling what has set everyday the practice of a few days of one loop. A sound plan, basically 6 large position can drill, the muscle that will say a position because of aesthetic demand is special develop the muscle of a place is particularly fragile it is unseemly, but can have side key according to the circumstance of everybody. This train also can give a program.

2? ? The use of main weapon and main action

My training basically 30% what appliance training always won't train time more than, this is why to often use weapon what a lot of person says real conference is experienced, appliance basically is help standard movement, the movement still holds out a standard the problem that if he lifts dumbbell barbell, Xiaobai appears via regular meeting, after 5 with respect to sideslip, use appliance is met normative movement.

To the Xiaobai of firm introduction illicit church is aimed at every place to teach a few main actions, with the use of a few appliance. And what can tell you to those suit practice do not suit. (later I can write the note that is aimed at every place)

3? ? Assure the intensity that trains every time

Myself also is him ＋ of illicit teaching class drills, not be after all go up every times the local tyrant of illicit teaching. I discover the intensity that he drills and the distinction with illicit teaching the biggest tax trains namely, when training every time namely actually, illicit church lends strength to you, in your force exhaust when help your training that finish, this oneself are accomplished very hard, general illicit teachs the motion that can accomplish 15 times accordingly, myself is done can accomplish 12 times only, why should this ask illicit teaching namely, or beside the young associate that has fitness supervises normative movement each other together also is pretty good.

4? ? Seek the sense that send force

The feeling that send force is judge every movement whether a when the standard reachs the designated position fundamental condition, gymnastical Xiaobai sends power move to be able to search very hard at the beginning, this teachs with respect to need illicit and young associate helps seek the sense that send force. If the word with experienced myself puts consciousness completely in the sense that send force also can be found if training place, the action of illicit teaching helps you take consciousness to training place namely, your standard is helped help you seek a perception when you make every motion.

Usually the feeling sending force of shoulder of leg buttock abdomen is first-rate search, the feeling sending force of back and bosom searchs the hardest, because the back is a complex flesh group, cent is carried on the back to go up and issue a back again, over there issue a back to basically point to a waist. A lot of person will be interrogative, I make this motion is arm is being moved all the time obviously ah how can the back have the feeling that send force, this is why arm of a lot of person is thicker and thicker back it doesn't matter changes. It is difficult that nevertheless hair force feels really special to Xiaobai, a lot of person says to just began practice to be able to do not have the feeling that send force really, why should this have gymnastical young associate to help namely seek the sense that send force.

5? ? Professional drawing

Illicit teaching compares him really to drawing drawing is a lot of more ambitious ah, when just finishing training to be no good tiredly especially, the drawing of a lot of people is met sell at a discount greatly, the young associate that at that time illicit teaching perhaps has fitness one case helps drawing has been met. About oneself a note can be written

6? ? On food supervise

Usually illicit teaching can guide a member to train on the class not just, also can be opposite below the class the food of the member undertakes supervisory, meeting requirement member everyday all food take a picture report. This to common canal not for the person that Pull in your ears! did not contain power very useful. I am special consciousness of course won't be much eat thing ~

About following the side focal point of the communication of illicit teaching and study

My illicit teachs what say to ask illicit teaching commonly with me to have two kinds of people, one kind is oneself are experienced after thinking with illicit teaching method. One kind is to want the result namely, oneself let achieve what result inside fixed time.

The side key of the first kind of person study is illicit teaching explain and normative movement, basic theory and movement should learn on class of every illicit teaching.

The 2nd kind of person, the key should be put in the training intensity of every class, illicit of play of ability of limit of the challenge on the foundation in oneself teachs a class true action ~