How to choose fitness equipment for the first time? How many sets of fitness equipment are best?

There are many training areas in the gym, including aerobic training area, equipment area, non-equipment area, etc. Among them, equipment training is mostly strength training for a certain part of the body, which can better exercise the muscle strength of a certain part. So how many sets should you do when you choose equipment fitness for the first time?

How to choose fitness equipment for the first time

In the early stages of fitness, it is recommended that you do some basic movements with equipment, and start by getting familiar with the equipment.

Barbell (dumbbell) bench press

The main exercises include the pectoralis major, pectoralis minor, anterior deltoid, triceps and forearm muscles.

Key points: Inhale and lower yourself, imagine your pectoralis major muscles being stretched, so that the bar can only touch or be very close to your chest. When pushing up, you should start by actively contracting your chest, driving your arms to lift the barbell, and exhale at the same time. Your feet should be flat on the ground to help maintain your body balance.

Beginners have limited control over the barbell when doing bench press, so they must have the protection and help of their companions. After becoming familiar with the barbell bench press, you can combine the exercise with dumbbells of appropriate weight and other combination equipment.

(Barbell) Squat

Mainly train the thighs, buttocks, and hamstrings.

Key points: When squatting, keep your back straight. Keep your feet shoulder-width apart or slightly wider than your shoulders. Bend your knees and squat down while bending your hips to sit back, with your legs at or below 90 degrees to the ground. Look straight ahead and use your hips to lift up. When you first start squatting, be sure not to use too much weight. The key is to standardize the movements. It is best to have the help and protection of a companion. You can also start with freehand squats.

Deadlift

There are three types of deadlifts: bent-leg deadlift and straight-leg deadlift, as well as Romanian deadlift and sumo deadlift.

Basic movements: Stand with your feet in an "eight" shape, place the barbell in front of your body, bend your knees and lean over, hold the barbell with both hands, with a grip of about shoulder width or shoulder width, slightly raise your head, straighten your chest, back and waist, lift your hips, and lean forward about 45 degrees. Use your leg muscles to stretch your knees and lift the barbell, pause for a while. Then bend your knees and slowly descend to the original position. As with the previous exercise, pay attention to the standard of movement and use moderate weight.

How many sets are best for fitness equipment

Fitness enthusiasts who aim to lose fat should pay attention to the following when doing anaerobic exercise: four to six sets for each piece of equipment, with a goal of twelve to twenty repetitions for each set, that is, the number of times you do the exercise until you are exhausted should be twelve to twenty times; the interval between sets is thirty to sixty seconds, and the interval between different pieces of equipment is one to three minutes.

Initial anaerobic exercise can be done three to four times a week, and different parts of the body should be exercised every other day in a planned manner.

How should a beginner who just started fitness train?

You can start with full-body exercises, such as squats, deadlifts, bench presses, pull-ups, push-ups, etc., which can not only exercise the whole body, but also play a role in nerve connection. With the choice of movements, you can start with light weights. Empty levers and small-strength dumbbells are good choices. After the muscles have adapted for a period of time, gradually increase the weight.

The basis of weight training is lung capacity. Remember to regulate your breathing when doing push-ups. Physical fitness training can start with running and swimming. Squats can also exercise lung capacity. After a period of time, low-intensity training can be performed. Later, in cardiopulmonary and weight training, it is recommended to separate the two.

Beginners can arrange 3-5 training sessions a week. The best reference plan is to choose large muscle groups for training to improve efficiency. Because large muscle groups are the most important parts of a standard body, they are very efficient in burning fat and can avoid rebound after weight loss.