Gym fitness steps for boys

Warm-up activation → Target muscle group training → Core supplement training → Stretching and relaxation. It is not as complicated as what is uploaded online. All process adjustments are based on your training foundation and the goal of the day. It is easy to get stuck in the steps and cause problems.

To be honest, I had no concept of steps when I first entered the gym. After changing my clothes, I rushed to the bench press rack. I dared to add 10kg weights even though I couldn’t push the 20kg bar firmly. As a result, I suffered from shoulder impingement pain for less than half a month. I had to help my roommate even to take off my T-shirt. Only then did I understand that steps are not to set limits for you, but to help you avoid pitfalls.

Let’s start with the warm-up, which is the easiest thing to fool. Don’t rush to the treadmill and run for half an hour. You are not warming up but using up your energy in advance. If you train your legs today, focus on activating your hip flexors and hamstring muscles. Take an elastic band around your knees and walk two sets of crab steps, and then do 10 bodyweight squats. It will be much more effective than running around for 10 minutes. Oh, by the way, the warm-up does not mean that you will be sweating profusely. If you are out of breath after the warm-up, you will not be able to do the subsequent strength training at all. It is enough to warm up your body slightly and move your joints without getting stuck. Last week, I took my newly graduated junior to train. He ran for 40 minutes in order to lose fat. As a result, during the second set of leg training, his legs became weak and hit the pole when he kicked backwards. He almost broke his own feet. This was because he did not understand his goals for the day and followed the steps blindly.

Concerning the placement of aerobic, the fitness circle has been arguing for almost ten years. People who want to gain muscle say doing aerobic before strength will lose muscle, which is a waste of training status. People who want to lose fat say doing aerobic for 10 minutes first to burn fat, and then training will be more fuel-efficient. In fact, there is nothing wrong with either statement. If your goal today is to hit a PR on the bench press, don't touch aerobic, and go straight to strength after warming up;

Training target muscle groups really doesn’t need to be too complicated. Beginners should not just focus on biceps curl training when they first start. You can practice biceps for a month and you won’t see any changes even if you wear a T-shirt. First, practice the compound movements of bench press, deadlift, squat, and pull-up. The muscles of the whole body can be used, the strength will increase quickly, and the body shape changes will be obvious. Once you have a 3-month foundation, it is not too late to add isolation movements to carve out details. Of course, if you just want to build thicker arms and look better in short-sleeves, then no one will care if you do curling exercises every day. It all depends on what you want when it comes to fitness. By the way, don’t hold your phone and watch short videos for half an hour between sets. The rest time is longer than the training time, and it will not be effective after half a year of training. A 2-3 minute rest period for the strength group and a 30-second to 1-minute rest period for the muscle endurance group is enough.

Whether the core should be placed before or after is also a controversial point. Most powerlifting veterans will put the core at the end. After all, if the core is sore first when lifting heavy weights, it is easy to have an accident if the waist is weak. Street fitness players prefer to train the core first. Once the overall body is stable, the movements will be smoother. I usually put my core at the end on heavy weight training days and do 3 sets of hanging leg raises and 2 sets of weight-bearing planks. On normal hypertrophy training days, I do 2 sets of dead bug activation first. The effect is even better. You don’t have to listen to anyone. Try it twice and you will know which one is suitable for you.

Finally, let’s talk about stretching. Nowadays, many people say that stretching is useless. In fact, the timing of stretching is wrong. Don’t do static stretching before strength training, as it will lose muscle strength. Just dynamically sway. After training, do static stretching for 30 seconds per group, or roll with a foam roller for 5 minutes. This can help you relieve delayed-onset soreness and prevent you from being unable to go downstairs the next day. I tried not to stretch my legs before, and the pain lasted four days. I had to hold on to the handrails when going up and down the stairs, like a cripple. From then on, I never dared to be lazy again. Oh, yes, don’t imitate those people in the gym who roll the foam roller so hard that your face turns white in pain and you grit your teeth to hold on. It’s completely unnecessary. Just control the intensity to a level that is a bit sore and swollen but tolerable. If you roll the foam roller, it will be more than worth the gain.

Really, don’t make your fitness steps like memorizing textbooks at school. The gym is a place that makes you feel good, not for you to complete KPIs. If you are in good condition today, do two more sets. If you are not in good condition, just practice for 20 minutes and go home and drink iced Coke. As long as you don’t cause any injuries, just do whatever makes you feel comfortable.