One class is 300-500. It will be cheaper to buy a few more classes, and all the classes with more than 200 are basically. You need to ask a private teacher to correct your movements, understand your physical weakness, learn scientific fitness, and cultivate fitness habits and hobbies as soon as possible.
1, if you want to gain muscle through gym training, then you need to meet two conditions. The first is resistance training, which is often called strength training. The second is a reasonable diet plan.
2. You need to have a complete training plan before carrying out resistance training to increase muscles. The most common primary trainer's plan is to train the main muscle groups of the whole body every seven days.
2. The daily training plan mainly selects one major muscle group. Common training methods include: practicing pectoralis major on Monday, latissimus dorsi on Tuesday, resting on Wednesday, continuing to practice pectoralis major on Thursday, deltoid on Friday, leg and arm muscles on Saturday, and resting on Sunday.
In the one-week training plan, we can see that Wednesday and Sunday are rest periods, which can effectively improve and accelerate physical changes in the combination of work and rest. Dietary plan protein intake: If you want to adjust your body state through diet, you must first meet the intake of high protein during the diet, and protein is the main component of muscle. Protein's intake mainly comes from some fish, lean meat and eggs, and it is rich in protein.
4. In addition to protein, there is carbohydrate supplement. Carbohydrate is an important substance that constitutes body tissues, participates in cell composition and various activities, and provides energy for the body. After making a scientific training plan and a reasonable diet plan, the only thing left is to stick to the plan and achieve very satisfactory results in just three months.
To sum up, the average class is 100-300. There are thousands of high-end ones. Beginners are not advised to take private lessons every day. Usually once every 2-3 days, so it needs at least 12 knots a month. Calculate one month 1800 according to the average price 150.
How much is it to go to a weight-loss training camp for a month?
Some training camps are 2k-4k, others are 4k-6k, and the better one is 1w-2w.
Weight-loss training camp is a closed weight-loss institution focusing on sports. Exercise is the most scientific and healthy way to lose weight. Obese people consume excess fat in the body, promote metabolism and achieve the purpose of losing weight through exercise.
Training methods:
Weight loss training camps are generally a combination of indoor training and outdoor training, which can achieve a good weight loss effect.
Indoor training:
10 A variety of weight-loss training methods-treadmill, mountaineering machine, stair climbing machine, elliptical machine, spinning bike, swimming, pilates, boxing, stepping machine, elastic rope, fitness ball, etc.
Outdoor training:
Outdoor training-Visiting scenic spots once a week can effectively improve psychological fatigue, relieve training pressure and enhance team friendship. Attractions include Badaling, Forbidden City and Xiangshan.
How do novices go to the gym to lose weight?
Weight loss skills in gym
Gym weight loss skills, now more and more people like sports, such as yoga, rock climbing, jogging and so on. , very popular with everyone. Because exercise can not only keep fit, but also cultivate sentiment and lose weight. Some people like to exercise outside, while others like to go to the gym. Today, I will talk to you about the gym weight loss skills. Let's take a look.
Weight loss skills in gym 1
1, warm up and get on the treadmill.
It is not correct for a novice to run a few steps on the treadmill as soon as he enters the gym. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.
2. Measure the balance before practicing large musical instruments.
People who walk into the gym for the first time will encounter sports injuries more or less within 45 days. Ruben, the American bodybuilding champion, reminded everyone that because large-scale equipment requires high flexibility and balance of the body, it is necessary to exercise balance, stability and flexibility for at least one month before practicing. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.
3. The best exercise time is 40 minutes.
Some people stay for hours as soon as they enter the gym and connect all the equipment, but they still feel dissatisfied, which makes people tired and leads to muscle aches. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.
4. Exercise cautiously and moderately.
First of all, you need to know your physical condition and what exercise you are suitable for, such as exercise mode, exercise intensity, duration, exercise target and frequency. All these require a precise regulation, especially for those over 35.
5. Set your own fitness goals
When you go to the gym to exercise, you need to set your own fitness goals first. For the MM who loses weight, it is of course the goal of losing weight. Strive for this goal!
Step 6 be careful of getting hurt
The gym is full of equipment exercise. Of course, injuries are inevitable, so the best way to treat injuries is to prevent them, especially to avoid injuries to feet and knees. If you are injured, you should go to the hospital in time.
Tips for losing weight in gym II
How to lose weight by going to the gym?
First, the treadmill
Zach barksdale, a sports scientist at the Dallas Aerobics Center, points out that running back and forth too much without moving left and right will make your joints and body tired quickly. Therefore, it is necessary to improve flexibility to make the stride more flexible. Try swinging your legs: hold the handle with both hands, stand on one leg, swing the other leg back and forth, and keep your upper body straight. This can warm up and relax, and make your legs more flexible.
Long-term steady rhythm is easy to make people bored, and 100% is difficult to do enough movements. You can run shorter, but stronger, combining speed and slope. In this way, muscles can feel tired faster and use more stored energy, thus burning fat more effectively in one day. Start with 2% slope, and increase to 10% slope after running several groups. The greater the intensity, the shorter the time required.
Second, rowing machine
The most common wrong posture is that the hand touches the knee during practice, and the movement is chaotic. At this time, we might as well regard rowing as a dance, with the beat of 1-2-3, 3-2- 1. Number 1 hour kick; Count to 2, lean back and shake your upper body; On the count of three, pull your hand back to the lower end of your ribs and turn the sculls. Then back up. Open your arms on the count of three; Count to 2 and lean forward from the crotch; On the count of 1, lift your legs. "Taken together, this is a coherent action."
Rowing is a long-term and stable sport, and it is not so easy to maintain strength and correct posture in all sports. The trick is to start with 4-6 groups of moderate resistance. 10 minutes. Practice in each group and take a break of 2-3 minutes. This way, your heart rate will not decrease all the way, and you can always be ready to increase your intensity.
Third, running flat machine
Too little resistance is a common mistake. Some people do it too fast, almost driven by inertia and momentum rather than strength. Therefore, it is necessary to set a certain resistance, and it is not good to slide all the time. When you make up your mind to practice, you should feel yourself pushing. It takes weight to shake the pedal, not to move it freely. After the sense of balance is strengthened, the hands can be placed on both sides of the body to keep the body stable through the middle muscles.
But this practice is also easy to fall into a boring cycle. We suggest practicing in stages to achieve higher strength in a continuous period of time. Try the next 90-second burst every few minutes, 180-second recovery. When your physical condition improves, you can reduce your rest time.
Correct weight loss order:
The first step is to prepare for the activity.
I believe there is no need to explain too much about the preparatory activities. Warm-up activities before each training are quite necessary, because it is related to whether you will get injured in training and whether you can get into the state quickly in training.
The second step is strength training.
The purpose of strength training is to improve the body's muscle mass and appropriately increase muscles. Some people may ask, why exercise muscles to lose weight? Here, we can tell you clearly that increasing muscle mass and appropriately increasing muscle mass is to consume more calories, so as to achieve the effect of losing weight.
The third step is aerobic exercise
Aerobic exercise, also relatively simple, is to consume more fat. Therefore, friends who generally go to the gym to lose weight suggest practicing according to the above three steps.
The gym weight loss plan requires dieters to exercise for about 90 minutes three times a week.
Exercise sequence in beginners' gym
Exercise sequence of fitness beginners
The exercise sequence of fitness beginners, fitness can promote the body's metabolism, this exercise is still relatively high intensity, moderate exercise can be full of enthusiasm for life, this exercise can greatly improve our posture, now share the exercise sequence skills of fitness beginners.
Exercise sequence of fitness beginners 1
Step 1: Prepare
Carbohydrate supplementation is more important. Eat something 30 minutes in advance, and you will feel more energetic when you exercise. Many people think that you should not eat to lose weight. But if the energy of fat metabolism is insufficient, the weight loss effect will be greatly affected. Dieters can divide dinner into two parts: before exercise and after exercise.
stretching
The purpose of stretching before exercise is to reduce the viscosity of muscles, increase the blood flow of exercise muscles, improve sports performance and reduce the occurrence of sports injuries.
Step 3: Strength exercises
Junior bodybuilders: Strength training should be based on equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will feel more.
General bodybuilders: You can do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour.
Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
Step 4: Tidy up your exercises.
Mainly stretching. The method is static stretching, not jumping up and down. Each part can be repeated 2 ~ 3 times, each lasting 15 ~ 30 seconds. In addition, in the process of equipment training, the target muscles should also be stretched between groups.
Step 5: Take a shower and change clothes.
Don't rush to take a shower after training, have a rest and wait until you stop sweating. Take a bath with warm water. The most prone to problems in the gym is the sauna room. After intensive training, a lot of blood has flowed into the muscles. At this time, sauna, internal organs and brain blood supply and oxygen supply are relatively insufficient, which is prone to danger.
Step 6: nutritious meals
Generally, a small meal should be supplemented after exercise. Mainly supplement a small amount of protein, carbohydrates and minerals with high glycemic index. Muscle builder: You should have a dinner after 1 hour of fitness.
Exercise sequence for fitness beginners II
Step 1: Change into clothes suitable for exercise.
After entering the gym, we need to change into clothes that are most suitable for sports. Because in normal sports, the clothes we usually wear are definitely not allowed, because they will bind our limbs and have no good sweat absorption effect, so we need to change into clothes suitable for sports and put on sports shoes that fit our feet. When we are fully prepared, we can take part in sports and fitness activities.
Step 2: Do proper warm-up exercises.
We need a proper amount of warm-up exercise to provide for the body in order to be better prepared. When we have a good state of preparation, we can exercise like a duck to water and achieve good results. Since warm-up exercises have so many benefits, we must form the habit of warming up before fitness.
How to warm up? I believe many people know that they need exercise before fitness, but they don't know how to do warm-up exercises to get the greatest positive impact. As long as we remember these characteristics, we will definitely have the best warm-up exercise.
We need to remember: local warm-up, warm-up time is enough, but not too much warm-up exercise, but its energy consumption efficiency is definitely A+ level. The harder you step on it, the greater the air resistance.
Body pump
Barbell exercise is a relatively fast slimming exercise. A 60-minute barbell exercise class makes men consume an average of 556 calories and women consume an average of 390 calories. Weight loss is fast and the effect is ideal. Everyone needs to choose barbell pieces with different weights according to their physical condition. The main action of exercise is to move the barbell up and down repeatedly on the chest, then lift it over your head and back, and then lift it up and down repeatedly behind your back. This kind of exercise can make the weight loss effect more remarkable.
pilates
Pilates is the most scientific project for fat reduction and physical rehabilitation, focusing on control, stretching and breathing, and shaping key parts such as waist, abdomen and buttocks. The movement is gentle, but the effect can penetrate deep into the body and make the body slender and beautiful. At the same time, as long as you keep practicing Pilates for more than 3 months, the muscle extension will increase by 10% and the ligament will increase by 3%, which can slowly change people's posture and make the body more straight.
Precautions for losing weight in gym
1, warm up and get on the treadmill.
It is not correct for a novice to run a few steps on the treadmill as soon as he enters the gym. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.
2. Measure the balance before practicing large musical instruments.
People who walk into the gym for the first time will encounter sports injuries more or less within 45 days. Ruben, the American bodybuilding champion, reminded everyone that because large-scale equipment requires high flexibility and balance of the body, it is necessary to exercise balance, stability and flexibility for at least one month before practicing. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.
3. The best exercise time is 40 minutes.
Some people stay for hours as soon as they enter the gym and connect all the equipment, but they still feel dissatisfied, which makes people tired and leads to muscle aches. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.
4. Exercise cautiously and moderately.
First of all, you need to know your physical condition and what exercise you are suitable for, such as exercise mode, exercise intensity, duration, exercise target and frequency. All these require a precise regulation, especially for those over 35.
5. Set your own fitness goals
When you go to the gym to exercise, you need to set your own fitness goals first. For the MM who loses weight, it is of course the goal of losing weight. Strive for this goal!
Step 6 be careful of getting hurt
The gym is full of equipment exercise. Of course, injuries are inevitable, so the best way to treat injuries is to prevent them, especially to avoid injuries to feet and knees. If you are injured, you should go to the hospital in time.
Is it reliable to lose weight in the gym 2
Nowadays, gyms are becoming more and more popular, and more and more friends like to exercise in their spare time. Sometimes going to the gym can not only play a good role in losing weight, but also play a good role in fitness. But many friends don't know what weight-loss exercises in the gym are, and they can't start. Now I will give you a detailed introduction.
Bikram yoga is by far the best exercise to lose weight. Compared with traditional aerobic exercises such as swimming and jogging, Bikram Yoga can stimulate muscles that you have never used before and achieve unexpected weight loss. For example, the "mountain standing posture" on the arm seems simple, but it can lengthen the muscles on both sides of the body, accelerate the blood circulation on the side of the body, and increase the fat burning rate by 20%.
Practicing yoga indoors at 40℃ can excrete toxins and take away fat through sweating. However, British sports medicine experts said that the most significant effect of Bikram yoga is to lose weight through breathing: the diaphragm sinks when inhaling and massages the abdominal viscera; When exhaling, the diaphragm moves up and massages the chest organs, which can strengthen the function of the whole visceral system and improve the basal metabolic rate. Breathing and inhaling can also exercise abdominal muscles, so that you are no longer a "little belly girl."
The weight loss effect of spinning is 1.6 times that of jogging. Although the spinning bike also has handlebars, seats and wheels, it is fixed on the ground as a whole. The fixed chassis allows you to concentrate on one point when pedaling, and the resulting strong reverse pressure makes you unconsciously consume more calories than riding a bicycle.
Is everyone ready to move? In fact, there are many exercises that can be used to lose weight through gym exercise. Not only that, you'd better go to a professional gym and then choose a professional coach, so that exercise will be more secure, and everyone should pay attention to safety when exercising at ordinary times.
Is it reliable to lose weight in the gym 3
Gym weight loss program
Exercise chest muscle
Arrangement: Today we are going to do chest exercises, and the most important thing is to practice dumbbells. Dumbbells have many groups of movements. Now we have to do four groups of flat barbell push, upward inclined dumbbell push and flat dumbbell flying birds, with 20 in each group.
The amount of exercise is not suitable for too much. Sticking to three movements can make the pectoral muscles firm and make the female breasts more linear.
Exercise back muscles
Many girls have wide shoulders and wide backs, so they don't look good in clothes. There's so much meat on my back, it's like a tiger's back. So it is also important to lose weight on the back.
Arrangement: firstly, bend over and row the barbell for 20 times in a row, and perform 5 groups; Followed by four groups of single-arm dumbbell rowing, 20 in each group; Thirdly, the straight arm pressing is divided into three groups, 20 in each group.
Exercise shoulder muscles
If you want to show off your shoulders, you must have attractive slender shoulders, otherwise your shoulders will be as wide as boys, which is not good-looking.
Arrangement: bending birds, barbell neck lifting forward, dumbbell lifting forward with one arm, four groups, 20 in each group.
Exercise arm muscles
This is a gym weight loss plan to exercise your arms. Kirin arm, butterfly sleeve, etc. It is a local obesity problem that girls are prone to.
Arrangement: find the dumbbell that suits you, and bend 20 dumbbells alternately for 4 times; Cross your hands on your head, slowly hang down to your neck, stop at the pillow neck, and try to face the ceiling. Continue 10 times, 5 seconds each time.
How to lose weight in the gym
Exercise leg muscles
Elephant legs, small thick legs and radish legs are all women's descriptions of obese legs. If you don't want to be one of them, then act quickly.
Arrangement: free squat, squat and stand up 50 times each, rest 1 minute, 3 groups in a row; 35 leapfrog, twice.
Exercise the waist and abdomen
Small belly is the most headache for women, especially for women who have been sitting in the office for a long time, and almost all of them have become small-bellied women.
Arrangement: 20 rowing boats with sitting equipment, 3 groups; 30 sit-ups and 2 groups; The two groups rolled into the lateral abdomen and tried their best; Side kick dumbbell body bends and bends 20 times, 3 groups in a row.
take a day off
Because the muscles are in a tight state after exercise for the first 6 days, I rest and relax at home today. However, in order to slim down and lose weight, you should not eat and drink on rest days, so as to ensure that normal diet meals have a rest time to prevent weight rebound and affect the weight loss effect.
The above is