adaptive training: for the one who hasnt been to the gym in a long time

Everyone wants to have a body that looks slim in clothes and muscular when undressed, but various factors often interrupt the path to fitness. How long has it been since you last went to the gym for strength training?

If your body hasn't exercised for a long time and suddenly undergoes high-intensity training, it can easily cause muscle damage. The following set of exercises can help those who haven't been to the gym for a long time to restore their bodies to their best state, thereby preparing for more challenging muscle training.

Before training, you need to remember:

1. Complete one less set than prescribed in the first week.

2. Do not fail any set in the first week.

3. Do not relax the muscle group being trained during each repetition.

4. Use the first week to find the correct posture for each exercise.

5. Focus on breathing: inhale during resistance movements and exhale when resisting or moving weights.

6. Do not rest between two exercises. If the equipment needed for the next exercise is nearby, you should transition to the next move in less than 20 seconds.

7. Pay attention to the correctness of posture during each repetition.

8. The first training session may be strenuous, but your cardiovascular system will improve as your muscles change.

9. Unilateral training, which involves using only one side of the body, is designed to train the core muscle groups and nervous system more, allowing the less dominant side to catch up and making the whole body stronger.

10. If you experience any joint pain or discomfort during exercise, you should immediately stop that set. If you still feel pain when trying again with lighter resistance, you should discontinue the exercise and see a doctor.

This set of exercises is recommended not only for those who haven't exercised for a long time but also for those whoare in a training plateauandhave been repeating the same movements for months.It is equally applicable.

Plank

Warm-up exercise

1. Lie face down on a mat, placing your forearms and elbows under your shoulder joints.

2. Push your body off the ground, with only your toes, forearms, and fists touching the ground.

3. Hold this position for 60 seconds.

Reverse Cross Lunge

Warm-up exercise

1. Stand with your feet hip-width apart and your hands at your sides.

2. Step back with your right leg, placing the ball of your foot on the ground. Bend your back (right) knee toward the ground, stopping before it touches the ground.

3. While in the reverse lunge position, raise your hands above your head and stretch upward.

4. Lower your hands, step forward with your right leg, and return to the starting position. Repeat on the other side for a total of 20 repetitions.

Deep Squat Stand

Warm-up exercise

1. Stand with your feet roughly hip-width apart, squat as deeply as possible while keeping your heels in contact with the ground. Look straight ahead, grab your toes, and hold on throughout the set.

2. Look down at your legs and slowly straighten them, stretching your hamstrings, glutes, and lower back.

3. Slowly squat deeply again, looking straight ahead. Repeat 10 times.

The following three exercises form one set. After completing one round, rest for 90 seconds and repeat for three rounds.

Single-Arm Cable Chest Press

1. Step forward with your right leg into a staggered stance, with your palm facing the ground and keeping your wrist, elbow, and shoulder in the same plane.

2. Push the cable out, working your left chest and shoulder muscles. Exhale at this moment to help generate power.

3. Slowly return the weight to the starting position. Repeat 12 times on the left side, then switch sides.

Dumbbell Romanian Deadlift

1. Stand with your feet hip-width apart, palms facing your sides, holding a pair of dumbbells. Keep your knees slightly bent and your weight on your heels.

2. Extend your hips back until your hamstrings and glutes can no longer stretch.

3. Push your hips forward and pull your upper body back to the starting position before moving on to the next repetition. Repeat 12 times.

JC Resistance Band Horizontal Chop

1. Hold both handles together with your feet shoulder-width apart.

2. Keep your knees bent throughout the set, and keep your elbows straight but not locked.

3. Look straight ahead and do not rotate your upper body. Chop across your chest with force until the resistance band stretches past your opposite shoulder. Exhale forcefully during the chop.

4. Hold the position and slowly return the resistance band to the starting position without twisting or loosening it. Repeat 12 times on one side, then switch sides.

The following three exercises form one set. After completing one round, rest for 90 seconds and repeat for three rounds.

Single-Arm Cable Row

1. Step back with your left leg into a staggered stance, keeping tension on the cable. Keep your palm facing the ground and your wrist, elbow, and shoulder in the same plane.

2. Pull the cable towards your left shoulder, squeezing the muscles on the left side of your back while stretching the left chest muscle. Exhale during the pull.

3. Slowly return the weight to the starting position, feeling the stretch in your back and shoulder muscles while keeping your legs stable on the ground. Repeat 12 times on one side, then switch sides.

Dumbbell Box Front Squat

1. Stand about 10 cm in front of a box that is roughly knee-high. Place two dumbbells on your shoulders and maintain balance.

2. Slowly sit back onto the box while maintaining good posture and keeping your chest up.

3. Push through your heels while exhaling and return to the starting position. Repeat 12 times.

Static Bridge

1. Place your arms flat on the ground (beginner), or place your hands on your chest while keeping your elbows on the ground (intermediate), or cross your arms over your chest (advanced). Keep your knees directly above your ankles and your feet flat on the ground.

2. Engage your glutes and lift your hips off the ground, maintaining a straight line from your shoulders to your knees.

3. Breathe naturally and hold this position for up to 60 seconds.

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The above content is from the "Men's Guide to Muscle and Strength Training"

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