健身新手开始怎么练？ 偏瘦健身新手开始怎么练？英文双语对照

健身新手开始怎么练？

步骤/方式1

对于健身新手来说，要穿慢跑鞋或者是厚底袜，不要穿鞋底比较薄的鞋子，因为这样肌肉处于松弛状态。

步骤/方式2

对于健身新手来说，一开始都是从跑步机入门的，并且在使用跑步机之前，要先做好比较充分的热身准备，避免拉伤。

步骤/方式3

对于健身新手来说，如果选择力量训练的话，建议入门选择3-5磅的哑铃来进行锻炼，并且每组动作数量不要太多。

步骤/方式4

对于健身新手来说，40分钟是最好的一个锻炼时间，20分钟慢跑。

步骤/方式5

10分钟力量，10分钟柔韧性训练即可。

偏瘦健身新手开始怎么练？

对于一个瘦子来说，开始锻炼的关键是制定一个合理的计划。首先，他可以从有氧运动开始，如慢跑、游泳或骑自行车，每周进行3-4次，每次30-45分钟。

此外，他可以加入力量训练，使用哑铃或健身器械进行全身练习，每周2-3次，每次20-30分钟。同时，他还应注意饮食，增加蛋白质摄入，控制碳水化合物和脂肪的摄入量。坚持锻炼和健康饮食的组合将帮助他逐渐增加肌肉质量，改善体型。

健身新手开始怎么练哑铃？

1、练习哑铃前要选好合适的重量。

2、练习目的是为了增肌，最好选择65%-85%负荷的哑铃。举个例子，如果每次能举起的负荷是10公斤，就应选择重量为6.5公斤-8.5公斤的哑铃进行锻炼。练习时每天5-8组，每组动作6-12次，动作速度不宜过快，每组间隔2-3分钟。负荷太大或太小，间歇时间太长或太短，效果都会不好。

3、练习目的是为了减脂，建议练习时应做到每组15-25次甚至更多，每组间隔控制在1-2分钟。如果觉得这种练习很枯燥，可以配合自己喜欢的音乐练习，或跟随音乐做哑铃健身操。

健身新手开始怎么练胸？

健身新手可以选择哑铃卧推、俯卧撑、杠铃卧推等基础练习来锻炼胸肌。需要注意的是，要掌握正确的动作技巧和姿势，控制重量和次数，并注意呼吸。

此外，每周可进行2-3次练习，以适应训练强度并给肌肉充分休息时间。

健身新手刚开始怎么练最好？

我觉得应该从跑步和跳简单的健美操开始，这两种运动要求的技巧不高，也适合耐力的锻炼。

健身0基础该如何开始？

1 健身0基础的人需要从基础动作开始练习，不能贪图一时的进展，否则容易受伤。2 建议先从无氧运动开始，如哑铃、杠铃、俯卧撑等基础训练，然后逐渐增加运动量和难度。3 除了锻炼身体，还需要注意饮食和休息，保证充足的睡眠和营养摄入。4 可以寻找健身教练或者其他具有经验的人指导，避免错误的动作和训练方法。同时要注意自己的身体状况，避免过度训练或者不适应的运动。

健身新手开始怎么练增肌增重？

新手锻炼增肌一定不要着急，可以从强度小个时间短开始，逐渐增加，让身体慢慢适应。比如刚开始用小哑铃，时间可以从隔天15分钟开始，每周增加五分钟

健身新手开始怎么练减脂和饮食？

 健身新手减脂可以从适当控制饮食与综合训练入手。

首先，控制饮食非常重要，健身减脂并不等于不吃东西，而是要控制每天所摄入的热量。

每日摄入的热量必须低于身体的消耗热量，以便实现减脂目标。

其次，综合训练包含有氧运动和力量训练，可以帮助新手消耗更多的热量，增加肌肉体积，使基础代谢率上升，从而帮助减脂。

以饮食为例，新手应逐渐减少高热量、高脂肪的食物，迅速生成饱腹感的食物（例如水果、蔬菜等），以及组织5-6次小餐饮食，同时要保证每餐饮食中的热量正确平衡，为组织训练做好准备。

此外，训练初期建议与健身教练或资深健身爱好者进行初步指导，以避免训练方法和频率的初步错误。

新手健身必看，刚开始时怎么练？

首先，我很理解你的心情。曾经作为新手也有过这困扰。

然后，冷静分析自己的目标是增肌，减脂，塑形或者都有。

清楚自己的目标之后，就要制定计划。练哪些重点肌肉或哪些动作。例如，新手建议，硬举是个不错的选择，练出翘臀，和漂亮的背。

下面开始进入细节，不是打工就会一定会比马云有钱，不是健身就会成施瓦辛格，乐观过头就是傲慢自大了。新手要态度端正。

锻炼有个周期：

1、热身，可以跑步，或者动态拉伸，激活目标肌肉群。例如，练背，可以做面拉，先打开肩胛骨，激活背阔肌。

2、锻炼，新手建议有佛系健身的就小重量。锻炼时注意胸式呼吸还是腹部式呼吸。锻炼时，要感受离心和向心收缩。做到锻炼目标肌群的效果。

3、静态拉伸，新手建议多点拉伸。例如压腿。拉伸的好处有放松肌肉，让肌肉更好休息，超量恢复等。

4、饮食，碳水，例如米饭多吃就行了。

谢谢阅读，欢迎讨论！

我是新手，我练健身，需要打基础吗？

健身是没有门槛的！任何人都可以健身。至于打基础，不大明白。反正有力气重量就大一点，没力气重量就小一点。

对新手的建议就是不要急于追求大重量，以免受伤，尽量从小重量开始，把动作做规范。另外就是首先训练大肌肉块，多做复合动作，比如卧推，俯卧撑，双杠臂屈伸，下拉，引体向上，深蹲，硬拉等，不要急于求成！

How does gymnastical novice begin to drill?

Measure / means 1

To gymnastical novice, should wear slow running shoes socks of large perhaps base, do not wear sole to contrast thin shoe, because such muscle are in flabby condition.

Measure / means 2

To gymnastical novice, it is at the beginning from ran machine introduction, before and be in using ran machine, want to had done more sufficient warm up to prepare first, avoid to be pulled.

Measure / means 3

To gymnastical novice, if choose force to train, the dumbbell that suggests the introduction chooses 3-5 pound will undertake taking exercise, and every groups of movements are counted the quantity does not want too much.

Measure / means 4

To gymnastical novice, 40 minutes are one best exercises time, 20 minutes canter.

Measure / means 5

10 minutes of force, 10 minutes of flexibility train can.

Slant how does thin fitness novice begin to drill?

To an a thin person, beginning the key that take exercise is to make a sound plan. Above all, he can begin from motion having oxygen, if canter, swim or ride a bicycle, undertake 3-4 every week second, every time 30-45 minute.

In addition, he can join force training, use dumbbell or gymnastical appliance undertake practicing all over, weekly 2-3 second, every time 20-30 minute. In the meantime, he still should notice food, increase protein to absorb, control carbohydrate and adipose intake. Insist to take exercise to will help him increase muscle quality gradually with the combination of healthy diet, improve type of build or figure.

How experienced dumbbell does gymnastical novice begin?

1, appropriate weight should have been chosen before practicing dumbbell.

2, exercise purpose is to add muscle, had better choose the dumbbell of 65%-85% bear. Cite a case, if can be raised every time bear is 10 kilograms, should choose weight to be 6.5 kilograms - 8.5 kilograms dumbbell undertakes taking exercise. When the exercise everyday 5-8 group, 6-12 of every groups of movements second, behavioral speed shoulds not be too fast, every groups of removed 2-3 minute. Too big or negative charge is too small, too long or intermittent time is too short, the effect is met bad.

3, exercise purpose is to reduce fat, every groups of 15-25 should be accomplished when the proposal practices second more even, every groups of removed control are in 1-2 minute. If feel this kind of exercise is very as dry as a chip, the music that can cooperate oneself to like practices, or follow music does dumbbell setting-up exercise.

How experienced bosom does gymnastical novice begin?

Gymnastical novice can choose dumbbell to lie push, push-up, barbell lies push wait for a foundation to practice exercise chest muscle. Those who need an attention is, want to master correct behavioral skill and pose, control weight and number, notice breath.

In addition, can have 2-3 second practice every week, give muscle in order to get used to training intensity sufficient breathing space.

How did gymnastical novice just begin to drill best?

I feel to should be mixed from ran jump simple strong and handsome hold begin, the skill that these two kinds of motion ask is not high, also suit endurance take exercise.

How should 0 foundations begin fitness?

The person of 0 foundations needs 1 fitness to begin a practice from fundamental movement, cannot covet temporarily progress, get hurt easily otherwise. 2 proposals begin from the motion that do not have oxygen first, if the foundation such as dumbbell, barbell, push-up trains, increase carry momentum and difficulty gradually next. 3 besides exercise, still need to notice food is mixed rest, make sure enough sleep and nutrition are absorbed. 4 can search gymnastical coach other perhaps the person that has experience is directive, avoid wrong action and training method. Want to notice oneself body condition at the same time, prevent the exercise with excessive incommensurate perhaps training.

The how experienced weightening finish that add muscle does gymnastical novice begin?

The novice exercises the scarcely that add muscle to want anxious, can begin from intensity is small time weak point, increase gradually, let the body suit slowly. Just began to use small dumbbell for instance, time is OK from lie between a day 15 minutes to begin, increase 5 minutes every week

Does gymnastical novice begin how to drill reduce fat and food and drink?

 It is OK that gymnastical novice reduces fat from proper control food and integrated training proceed with.

Above all, control food is very important, fitness reduces fat and not be equal to do not have a thing, want to control the quantity of heat that absorbs everyday however.

Daily absorbed quantity of heat must the hectic quantity under the body, so that implementation reduces fat goal.

Next, integrated training includes motion having oxygen and force training, can help a novice use up more quantity of heat, increase muscle volume, make basal metabolis rate rises, help thereby reduce fat.

It is with food exemple, the novice answers quantity of drop off high fever, tall adipose food, the food that makes full abdomen sense quickly (for example fruit, vegetable) , and constituent 5-6 second small food food and drink, the quantity of heat in wanting to make sure every meal is fed at the same time is balanced correctly, train ready-made for the organization.

In addition, train earlier proposal and gymnastical coach or senior fitness enthusiast to undertake initial guidance, in order to avoid the preliminary mistake of training method and frequency.

Novice fitness looks surely, how to just drill in the begining?

Above all, I very the mood that understands you. Also once had had this worry as the novice.

Next, the target that analyses oneself calmly is to add muscle, reduce fat, model form perhaps has.

After the cause that understands oneself, be about to make a plan. Experienced what key muscle or what movement. For example, novice proposal, be being lifted forcedly is a right choice, practice goes out become warped buttock, with beautiful back.

Begin to enter detail below, not be to work to compare Ma Yun have money with respect to can regular meeting, not be fitness can become Shiwaxinge, hopeful overdoing is proud and proud. The novice wants an attitude decorous.

Take exercise have a cycle:

1, warm up, can ran, dynamic perhaps drawing, activation target muscle group. For example, experienced back, can do a face to pull, open bladebone first, activation carries broad flesh on the back.

2, take exercise, the novice suggests to Buddha fastens little weight of fitness. Type of bosom of the attention when taking exercise breathes or abdominal type breathes. When taking exercise, should experience centrifugal with afferent systole. Accomplish exercise target muscle group the effect.

3, static drawing, drawing of novice proposal much dot. Press a leg for example. The advantage of drawing has loosen muscle, make muscle better rest, exceed a quantity to restore to wait.

4, food, carbolic water, for example rice eats to go more.

The thank is read, greeting discussion!

I am a novice, body of my Lian Jian, need found?

Fitness does not have a doorsill! Anybody is OK fitness. As to found, not quite clear. Have effort weight anyway a bit bigger, do not have effort weight a bit smaller.

Do not be eager to going after great weight namely to the novice's proposal, lest get hurt, as far as possible as a child weight begins, make the motion standard. Train big muscle above all namely additionally piece, make compound motion more, lie for instance push, push-up, qu Shen of parallel bars arm, next pulling, pull-up, crouch greatly, pull forcedly etc, do not be eager to hope for success!