That's a big question....I can only say the direction, the specific implementation level, I can bring, but my writing ability can not be fully described at present.
First of all, beginners start fitness training, and there is no specific goal involved.
It's like "children just start elementary school and junior high school, and they don't need to think about what major they will study in the future". Because, before choosing a major, you must learn the basic, general, and general knowledge first, that is, lay a solid foundation!
In terms of learning Xi, it is basic knowledge, general knowledge, and in terms of fitness, it is: as a healthy, basic function of the body, and the movement pattern is not major problems.
That is to say, before I achieve my fitness goals such as "losing ten pounds" or "having abdominal muscles", I must first determine whether my basic body functions are normal and whether my basic movement patterns are mastered!
You may not feel it, but you will know it with examples.
How many people can't wipe their butts with both hands because they can't reach it?This is the abnormality of joint function in the basic functions of the body, specifically the lack of joint mobility: there may be abnormalities such as shoulder extension range of motion, thoracic rotation, lumbar lateral flexion, you can also try it yourself, if these problems are serious, they need to be dealt with before training. You can also try to see if you can do it yourself.
How many people can't complete a reasonable squat as smoothly and without hindrance as a baby?This is the squatting pattern at the level of the basic movement pattern of the body. There are too many people who either tiptoe, pout, or even kneel down...For many people, this is also a movement that requires deliberate Xi to master.
So you can understand what I said at the beginning?"Beginners, starting fitness training is not related to fitness goals".
So what kind of ability do we have before we can skip the basic function stage and the basic action mode stage?
Let's start with the basic features:
First, breathe. It is important to be able to clearly distinguish between chest breathing and abdominal breathing. It's not about the concept in your head, it's about which breathing style is more efficient when the body has the right time to do it in the state of exercise.
Again, the core. In fact, people who have a good way to choose a higher breathing efficiency for the body will not be too strained in the core muscles, because the respiratory muscles will use most of the deep core muscles. However, the core muscles not only refer to the deep layer, but also need to cooperate with the superficial working muscles to complete the functions of the body's anti-flexion and extension, anti-extension, anti-lateral flexion, anti-rotation, and power transmission and conduction. Therefore, it is also necessary to carry out deliberate training Xi of "training with war."
Joint function. That is, the range of motion of each joint and the range of motion under isolated activity alone are normal, which is enough for the body to use daily. Generally, simple judgments are made by bending forward in a sitting position, rotating the torso in a sitting position, raising one arm in a standing position, raising a straight leg in a supine position, etc.
Let's talk about the basic action patterns.
If you look at what the correct movement pattern looks like, you can understand how this movement is achieved by the interaction of the joints.
Try your best to imitate this correct movement pattern, and if you encounter a problem, know which joint cannot achieve what function, causing the movement to not be completed.
Find the specific problem and solve it. Reciprocating 12.3 steps until the correct action pattern is completed.
After the first two phases are completed, you can do training in different directions according to the goal.
For example, for fat loss, strength training with small weights, multiple reps, short intervals, and multiple sets, and no less than 150 minutes of moderate-intensity aerobic exercise a week, and a diet for fat loss
For muscle gaining, 8-12RM, enough but not longer than one minute of intervals, strength training for 3-5 groups of upper limbs & 4-6 groups of lower limbs, and at least 75 minutes of aerobic training a week to ensure the body's ability to obtain, transport and utilize oxygen, and cooperate with the diet for muscle gain.
However, that doesn't mean you can't exercise without doing so.
Because the problem is evolving, and not everyone's goal is to reach the limits of one aspect of their body. Rather, the target level is not worth mentioning in terms of the "factory performance" of the body itself.
In other words: some goals that are a test of human nature are actually a piece of cake for the level of physical function, and can be achieved without laying a solid foundation. (It's like: if you want to use the smartphone as a stopwatch, you don't need to tune the memory, CPU, graphics card, etc. to the best first, the same logic).
Just look at the causes of obesity: it is not the obesity caused by the decline of your physical function, it is the obesity caused by you being too lazy, too gluttonous, and too undisciplined. It's not about how many kilograms you want to squat, that's another goal after you lose weight, you have to plan for another time.
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Some people also say that I do have a very stretched body function, but I have a very ambitious goal, so can't I just start practicing?
Of course you can, you practice!!
For example, I can do sprints and compete when my core can't be tightened, but the problem is that you can't run fast and can't get a noun!
But even if you can't run fast, you can still stimulate the core to be a little stronger than before, which is called "training with battle"!
But just this core strength in the form of combat training is not so strong that you can run to your best. In the end, we still need to go back and make up for the shortcomings of the core!
So what would you choose in such a situation?