One class is 300-500. It will be cheaper to buy more classes, and a class of more than 200 is basically. It is necessary to ask private teachers to correct their movements, know about their weak health, learn scientific fitness, and cultivate fitness habits and hobbies as soon as possible.
1, if you want to achieve the purpose of muscle growth 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. Before carrying out the resistance training of muscle augmentation, you need to have a set of completed training plan. The most common primary trainer's plan is to train the main muscle groups of the whole body once every seven days.
2. The daily training plan mainly selects one major muscle group. The common training methods are: training pectoralis major on Monday, training latissimus dorsi on Tuesday, taking a rest on Wednesday, continuing to exercise pectoralis major on Thursday, exercising deltoid on Friday, exercising leg and arm muscles on Saturday, and taking a rest on Sunday.
3. During 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, which are rich in protein.
4. Besides protein, there is also the supplement of carbohydrate, which 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 having a reasonable diet plan, the only thing left is to stick to the implementation plan, which can achieve very satisfactory results in as short as three months.
To sum up, the average class 100-300 varies. There are thousands of high-end ones. Beginners are not advised to take private lessons every day. Usually once every 2~3 days, so you need at least 12 knots a month. Calculate one month 1800 according to the average price of one section 150.
How much is it to go to a weight-loss training camp for a month?
Some training camps are 2k-4k, some training camps are 4k-6k, and the better ones are 1w-2w.
Weight-loss training camp is a closed exercise-based weight-loss institution. Exercise-based weight-loss is the most scientific and healthy way to lose weight. Obese people consume excess body fat, promote metabolism and achieve the goal of exercise-based weight-loss.
Training method:
Weight loss training camps generally combine indoor training with outdoor training, which can achieve good weight loss effect.
Indoor training:
Adopt 10 or more weight-loss training methods-treadmill, mountaineering machine, stair machine, elliptical machine, spinning bike, swimming, pilates, boxing, step exercise, elastic rope, fitness ball, etc.
Outdoor training:
Outdoor training-a weekly tour of scenic spots can effectively improve psychological fatigue, relieve training pressure and enhance team friendship. Scenic spots 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, nowadays more and more people like sports, such as yoga, rock climbing, jogging, etc., which are very popular with everyone. Because exercise can not only strengthen the body, but also cultivate the mind and lose weight. Some people like to exercise outside, while others like to go to the gym. Today, let's talk to you about the gym weight loss skills, and let's take a look.
Weight loss skills in gym 1
1, warm up, and then run on the treadmill.
For beginners in the gym, it is not correct to run a few steps on the treadmill as soon as you enter the gym. Before running, you should do warm-up exercises. Warm-up exercises can increase the temperature of muscles and make them softer and less prone to strain. You can press leg press or do several sets of squats first. Beginners should walk slowly for the first time on the treadmill, and then jog for 15 minutes. It is best to keep this exercise intensity for 3 weeks, and then slowly increase the amount according to personal physique.
2. Measure the balance before practicing large 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 your upper body stays upright but you can't squat down, or if you land on one foot and close your eyes but you 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 several hours as soon as they enter the gym, and connect all the equipment again, but they still feel unsatisfied, which can easily make people tired and lead to sore muscles. If they are not careful, they will cause sports injuries. For beginners, 40 minutes is enough. You can jog for15-20 minutes, exercise for 10 minutes, and do some flexible 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 goal and frequency, etc., all of which need a precise regulation, especially for those who are over 35 years old.
5. Set your own fitness goals
When going to the gym for exercise and fitness, you need to set your own fitness purpose first. For MM who lose weight, it is of course a weight loss goal. Fight for this goal!
6. Be careful of injury
Gyms are all about equipment exercise. Of course, injuries will inevitably occur, 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.
Gym weight loss tips 2
How to lose weight by going to the gym?
First, the treadmill
Zach barksdale, a sportsman at the Dallas Aerobics Center, pointed out that too much running back and forth without moving left and right will make the joints and the body tired quickly. Therefore, it is necessary to improve flexibility to make 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.
Stable for a long time Constant rhythm is easy to make people bored, and it is difficult to do foot movements 100%. You can run shorter, but stronger, combining speed and slope. In this way, muscles can feel tired faster and use more stored energy, leading to more effective fat burning in one day. Start with a 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 your hands touch your knees in practice, and your movements are out of order. At this time, we might as well regard rowing as a dance and beat 1-2-3, 3-2- 1. Kick at 1 hour; At the count of 2, the body leans back and shakes the upper body; On the count of 3, pull your hand back to the lower end of your ribs and turn the sculls. Then back it up. Stretch your arms on the count of 3; On the count of 2, the body leans forward from the crotch; Raise your legs when counting 1. "When combined, this is a coherent action."
Rowing exercise is a long-term and stable exercise, and it is not so easy to maintain strength and correct posture in all exercises. The trick is to start with 4-6 groups with moderate resistance. Each group 10 minutes of practice, with a break of 2-3 minutes. In this way, the heart rate will not decrease all the way, and you can always be ready to increase the intensity.
Third, the running cross 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 kind of practice is also easy to fall into a boring cycle. We suggest practicing in stages, so as to achieve higher intensity in a continuous period of time. Try the next 90-second burst every few minutes and recover with 180 seconds. When the physical condition improves, you can reduce the rest time.
Correct weight loss order:
The first step is to prepare activities.
I believe there is no need to explain too much about the preparatory activities. The warm-up activities before each training are quite necessary, because it is related to whether you will get injured during the training and whether you can quickly enter the state during the training.
The second step is strength training
The purpose of strength training is to improve the body's muscle quality and properly increase muscles. Some people will ask, why do you want to exercise muscles to lose weight? Here, we can clearly tell you that improving 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 beginner's 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 has a great improvement effect on our posture, now share the exercise sequence skills of fitness beginners.
Exercise sequence for fitness beginners 1
Step 1: Preparation
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. However, if the energy of fat metabolism is insufficient, the weight loss effect will be greatly affected. A dieter can divide a dinner into two parts before and after exercise.
Step 2: Stretch
The purpose of stretching before exercise is to reduce the viscosity of muscles, increase the blood flow of sports muscles, improve sports performance and reduce the occurrence of sports injuries.
Step 3: Strength exercises
Primary bodybuilders: Strength training should focus on equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle groups 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 advanced trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
Step 4: Tidy up your exercise.
Give priority to stretching. The method is static stretching, not bouncing up and down. Each part can be repeated 2 ~ 3 times, each time maintaining15 ~ 30 seconds. In addition, in the process of instrument training, the target muscles should also be stretched between groups.
Step 5: Take a bath and change clothes
Don't rush to take a bath after training, take a short rest and wait until you stop sweating. Take a bath with warm water. The most likely place to go wrong in the gym is the sauna room. After intensive training, blood has flowed into the muscles in large quantities. At this time, steaming the sauna, the internal organs and the brain are relatively short of blood supply and oxygen supply, which is prone to danger.
Step 6: nutritious meals
Generally, a small meal should be added after exercise. Mainly supplement a small amount of protein, carbohydrates and minerals with high glycemic index. Muscle builder: Fitness 1 hour or so, have a meal.
Exercise sequence for fitness beginners II
Step 1: Change into clothes suitable for sports.
After entering the gym, we need to change into clothes suitable for sports most. Because in normal exercise, 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 exercise and put on sports shoes that fit our feet. When we are fully prepared, we can take part in the sports and fitness.
Step 2: Do proper warm-up exercise.
We need a proper amount of warm-up exercises to provide for the body, so as to have a better state of preparation. When we have a good state of preparation, we will be able to 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 you need to exercise before fitness, but they don't know how to do warm-up exercises in order to get the greatest positive impact. As long as we remember these characteristics, we will certainly have the best warm-up exercise.
We need to remember: local warm-up, warm-up time is enough, but it doesn't need 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 556 calories on average and women consume 390 calories on average. The weight loss speed is very fast and the effect is very ideal. Everyone needs to choose barbell pieces with different weights according to their physical conditions. The main action of exercise is to move the barbell up and down repeatedly on the chest, then lift it over your head and put it on your back, and then lift it up and down repeatedly behind you. This kind of exercise can make the weight loss effect more significant.
pilates
Pilates is the most scientific project specifically aimed at reducing fat and physical therapy rehabilitation, paying attention to control, stretching and breathing, and shaping key parts such as waist, abdomen and buttocks. Gentle movements, but the effect can go deep into the body, making 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 your body more straight.
Matters needing attention in losing weight in gym
1, warm up, and then run on the treadmill.
For beginners in the gym, it is not correct to run a few steps on the treadmill as soon as you enter the gym. Before running, you should do warm-up exercises. Warm-up exercises can increase the temperature of muscles and make them softer and less prone to strain. You can press leg press or do several sets of squats first. Beginners should walk slowly for the first time on the treadmill, and then jog for 15 minutes. It is best to keep this exercise intensity for 3 weeks, and then slowly increase the amount according to personal physique.
2. Measure the balance before practicing large 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 your upper body stays upright but you can't squat down, or if you land on one foot and close your eyes but you 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 several hours as soon as they enter the gym, and connect all the equipment again, but they still feel unsatisfied, which can easily make people tired and lead to sore muscles. If they are not careful, they will cause sports injuries. For beginners, 40 minutes is enough. You can use15-20 minutes for jogging and 10 minutes for strength training and 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 goal and frequency, etc., all of which need a precise regulation, especially for those who are over 35 years old.
5. Set your own fitness goals
When going to the gym for exercise and fitness, you need to set your own fitness purpose first. For MM who lose weight, it is of course a weight loss goal. Fight for this goal!
6. Be careful of injury
Gyms are all about equipment exercise. Of course, injuries will inevitably occur, 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 very good role in losing weight, but also play a very good role in keeping fit. But many friends don't know what the weight-loss exercises in the gym are, and they can't start by themselves. Now I will give you a detailed introduction.
Bikram yoga is by far the best exercise to lose weight. Compared with traditional aerobic exercise 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%.
Practice yoga indoors at 40℃, and you can excrete toxins and take away fat by sweating. However, British sports medicine experts say that the most remarkable effect of bikram yoga is to lose weight by breathing: the diaphragm sinks when inhaling and massages the abdominal viscera; When exhaling, the diaphragm moves up and massages the chest viscera, which can strengthen the function of the whole visceral system and improve the basal metabolic rate. Breathing and inhaling can also exercise the abdominal muscles, so that you can no longer be a "little belly woman".
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 gravity on one point when pedaling, and the resulting strong reverse pressure makes you unconsciously consume more calories than riding a bicycle.
Is everyone already eager to move? In fact, there are many sports that can lose weight by gym exercise. Not only these, but it is best for everyone to 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 normally.
Is it reliable to lose weight in the gym 3
Gym weight loss plan
Exercise chest muscles
Arrangement: Today, we are going to do exercises for chest muscles, 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 pushing, upward inclined dumbbell pushing and flat dumbbell flying birds, with 20 in each group.
The amount of exercise is not suitable for too much. Sticking to the three movements can make the chest muscles firm and make the female breasts more lined.
Exercise back muscles
Many girls have wide shoulders and wide backs, so they don't look good in clothes. There's so much flesh on the back that it's almost like a tiger's back. Therefore, it is also very important to lose weight on the back.
Arrangement: First, bend over the barbell and row for 20 consecutive times, and carry out 5 groups; Followed by one-arm dumbbell rowing in 4 groups, 20 in each group; Once again, straight arm pressing is carried out in 3 groups, each group has 20.
Exercise shoulder muscles
If you want a small dew shoulder, you must have attractive and slim shoulders, otherwise the shoulders are as wide as a boy, which is not beautiful.
Arrangement: Bend over the bird, lift the barbell neck forward and lift the dumbbell with one arm forward in four groups, with 20 in each group.
Exercise arm muscles
This is the gym weight-loss plan for exercising arms. Kirin arms, butterfly sleeve, etc. are all local obesity problems that girls are prone to.
Arrangement: find dumbbells that suit you, and bend 20 dumbbells alternately for 4 times; Cross your hands on your head, slowly fall to your neck, stop at the occipital neck, and try your best to face the ceiling. Continue 10 times for 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 among them, then act quickly.
Arrangement: free squat, squat and stand up for 50 times, with a rest period of 1 minute, for 3 consecutive groups; 35 frog jumps, twice.
Exercise the waist and abdomen
Small belly is the most troublesome part for women, especially women who sit in the office for a long time, and they are almost becoming small belly women.
Arrangement: 20 rowing boats with sitting posture equipment, 3 groups; 30 supine standing-ups were performed, and 2 groups were performed; Two groups were rolled into the side abdomen and tried their best; Side kick dumbbell body bending and bending 20 times, 3 groups in a row.
take a day off
Because my muscles are in a tight state after the first 6 days of exercise, I will rest and relax at home today. However, for the slim body and the effect of losing weight, you can't eat and drink on the rest day, so as to ensure that there is rest time for normal diet meals to prevent weight rebound and affect the effect of losing weight.
The above is