“新年，新的你”是一种经常重复的说法。而制作的有效性annual resolutions值得商bat，数以百万计的人试图更好地饮食和每年的运动。对于某些人来说，这意味着对当前方案进行了一些细微的调整。但是对于其他人来说，它需要从头开始，并首次尝试新学科，或者是长时间以来的第一次。
这项值得称赞的努力需要一项基础计划来起床和搬家，并提供专家建议和对初学者友好的练习，以帮助您坚持使用新目标。我们在这里有所有这些专注于力量训练对于那些新手活动的人。
GET STARTED
在开始实力训练方案之前，请考虑为什么要开始。“对于任何人来说，力量训练都可能很困难，” NASM认证的私人教练Jennifer Romanelli说Trooper Fitness, an NYC-based gym that also offers virtual strength and HIIT classes for its clients. Starting anything new can feel challenging because you may struggle or not see results right away, so focus on why you want to do this.
“当您想辞职时，什么会使您保持精神上的参与和艰难？”问罗曼内利。“继续练习这种咒语。”是否要变得更好并增强您的信心？改善您的健康和寿命，以便您可以花更多的时间与亲人在一起？在镜子里看起来更好？所有这些都是可行的答案，因此请找到您的个人动力。
慢慢来
Romanelli’s first rule: “Do not ramp up too quickly!” Instead, take it slow and build a well-rounded program. “Most injuries occur from pushing the body when it is compromised,” she adds. “It isn’t about how much weight you are lifting; it is about the effort you are putting in.” On that note, try not to compare yourself to anyone at the gym or within your circle because everyone is on their own fitness journey.
Romanelli说：“如果您在架子上扔太多，试图蹲下然后吹来，因为您在Instagram上读到了一些东西，您会感到被击败。”如果您自己锻炼，请尽力寻求高质量的信息来源。而且，如果您能够进行投资，那么聘请教练是建立安全有效计划的好方法。
设置时间表
Once you’ve committed to strength-training, you need to make it a habit. Romanelli suggests starting with three days each week. As you advance and notice improvements in strength and stamina, you can move to 5–6 days each week.
“I would start with a variation of a split routine,” she says, meaning that Monday, Wednesday and Friday, for example, would focus on different muscle groups. Monday you could do upper body, followed by lower body on Wednesday and then a combo day on Friday that also includes core exercises. “As you get comfortable with that, splitting your week up into specific body parts will give your body time to rest and recover, which in turn leads you to build muscle faster,” she adds.
大师体重动作首先
如果您不熟悉锻炼，请跳过重量和精美的机器。您不需要酒吧，电动架和滑轮 - 至少还不。
“掌握bodyweight力量训练before throwing yourself under barbells and machines,” advises Romanelli, noting perfect form rather than equipment is what gets you the best results. Practice exercises like pushups, air squats and triceps dips to build body awareness. Once you feel confident in your ability to manage your own bodyweight, you can add dumbbells,kettlebellsand乐队到你的动作。
Romanelli提供了从体重到加权运动的样本强度进展。精通前者后，您可以继续前进。
体重下蹲，4套x 20次
最终，前进到4套x 12倍的加权蹲下，拿着两个哑铃。
俯卧撑，4套X 10-12重复
最终，在长凳上推进了4套X 10次哑铃胸部按压。
长凳或椅子倾角，3套x 12次
最终，前进到哑铃头骨破碎机或脚抬高。
底线
变得更强大并不会在一夜之间发生，但是随着时间和精力，您将开始看到您的移动，感觉和外观的明显变化。您可能是从零开始，但是每个人都在某个时候做。最重要的细节是您决定投资健康和健身。
查看“锻炼程序”在MyFitnessPal应用程序中，可以发现和记录锻炼或通过适合您目标的锻炼来构建自己的锻炼。
