Private lessons also need to be planned, as well as its elements and content. We need reasonable arrangements and plans from our coaches. You need to clear your head before going to class. What members need is a clear and accurate personal training course.
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For a professional coach, a complete personal training course is about 60-90 minutes, which mainly includes three aspects: warm-up , main training , and relaxation . Â
Warm up: 10-15 minutes
(aerobic warm-up + start joint + dynamic stretch)
Before exercise, because there is not enough blood in the muscle fibers, the muscles are relatively "dry". The temperature, oxygen, nutrients, etc. required by the muscle cells for exercise are obviously insufficient, and the blood is too little, and the conduction to the motor nerves is insufficient. It is also quite unfavorable, causing muscle contraction to become insufficiently smooth.
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Also consider the ability to activate joints, stability and rotation, especially the spine, shoulder joints, hip joints, these three parts are the most important key to the body to complete the exercise. They not only need blood circulation, but also awaken these small muscle groups that provide multi-directional activity, stability, and rotation of the joints, so that they can fully function.
Muscles are not relaxed or stretched, but also have enough nerve response and rapid contraction ability, so I do not recommend to split the body into parts, part of it to do static stretching, preferably under the premise that "the whole body is moving" Do dynamic stretching
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Pre-sport preparation, not simply the concept of stretching a certain muscle, because the preparation before exercise is not to stretch the muscles, but to make the muscles more elastic and sensitive, just pull the muscles Longer, you can get better athletic performance
Main training
Strength training + cardio training + flexible training
Choose exercise areas, training exercises, and training equipment. Beginners recommend using fixed instruments.
Recommendation: Each training two muscles (thoracic muscle group, latissimus dorsi, biceps, triceps, deltoid, abdominal muscles, quadriceps, calf muscles) do not need too much, concentrate on training Good action. Feel the feeling of muscle strength. Grasp the correct way of training.
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And a muscle group should choose to stimulate with two to three actions (such as chest barbell bench press + dumbbell bird + instrument clip chest). Repeating an action can make your training boring. Muscle exercise is single. Transform your movements to stimulate your muscles. Decompression at different angles. shape. It is the best.
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Barbell bench press
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Dumbbell flying bird
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Instrument clip chest
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To do every exercise 4-6 group, each group of 6-12 to complete the action. Each group rests for 1 minute. The weight is about 70% of the maximum load. Every one must be done in the right way. Remember to fake
The most common aerobic exercises include brisk walking, jogging, cycling, slow-moving, skipping, and dancing. As long as the sport can reach your aerobic heartbeat, it is aerobic exercise. It should be noted that the range of aerobic heartbeat varies from person to person. Different ages and different resting heart rate rates will have different aerobic heart rate. Therefore, aerobic exercise is compared with yourself and does not have to be faster than others.
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The so-called aerobic heart rate, which is 60-80% of the individual's maximum heart rate. The formula for calculating the maximum heart rate is: 220-personal age (Note); for example, a 20-year-old person whose maximum heart rate is 220-20=200. Therefore, this person's aerobic exercise heart rate should be between 120-160.
Note: If you are taking a fat reduction as a primary purpose, aerobic exercise is required as the main training content (aerobic 30-50 minutes + strength 30 minutes). If you are a muscle-enhancing, strength training should be the main training content (power 40-60 minutes + aerobic 20 minutes). The two are supplemented appropriately.
Relax
15 minutes
Relaxation after training is a very important part of the whole process. Especially for private teachers, the relaxation after training extends to the later recovery process, which highlights the importance and difference of personal education services.
　　
Relaxation: massage relaxation + warm shower
Relaxing massage:
Massage can improve local blood circulation, accelerate the elimination of lactic acid and other substances in muscle tissue, and make the body's metabolism and oxidation process more active.
Massage can also reduce the tension after muscle load, eliminate muscle hardening, thereby eliminating fatigue and speeding up the recovery of the body. The massage joint increases the flexibility and elasticity of the ligament, thereby improving joint flexibility, allowing faster recovery and increased joint function.
Press the whole body first, then press the part. The main part of the massage should be on the part with a large amount of exercise. The muscle part is mainly kneaded, and the kneading time should account for two-thirds of the massage time. Start with a nudge, then massage with kneading, re-pushing, shaking, etc., and finally end with a nudge. The joints are mainly sputum, interspersed with some pressing, squatting and pulling, starting and ending the uniform nudge.
Warm water shower:
A warm shower can be done 15 minutes after the end of the exercise. The water temperature should not be too high, it is appropriate to keep at 40 ° C -42 ° C, each bath time is about 2 minutes. The warm water bath stimulates blood vessel dilatation, promotes blood circulation and metabolism, improves nerve and muscle tension relief, and also increases the secretion of sweat glands and accelerates the recovery of the moving body.
This complete set of personal training courses is not something that all coaches can do! Only the star coaches who combine coaching skills, service awareness, and integrity and quality can make you have such a course.
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About China's good coach star certification
The Chinese star-rated coach is initiated by China Fitness Industry Portal Fitness 114. It is a non-profit third-party coach certification system in conjunction with a number of well-known brand companies and professionals.
The original intention of the exhibition was to see many untrustworthy phenomena in the industry, which is extremely unfavorable to the development of the industry. The healthy and orderly development of the industry is inseparable from the integrity of the core personnel. In the future, skills are no longer the only measure of coaching ability. Standards, adding third-party integrity certification, will gradually become an important criterion for measuring the overall quality of coaches in the fitness industry.
China's good coach star certification is the rule for screening excellent coaches. The evaluation criteria must be the evaluation of the company, the evaluation of the members, the time of employment, the number of lectures, the honors obtained, etc., and the selection team will actually verify the authenticity of the information, and ultimately Star rating, star rating from one star to five stars, the highest honor of five stars.
The classification of the star is the industry's comprehensive recognition of the coach's skills + integrity + service, allowing members to more intuitively understand the comprehensive level of the coach, which is conducive to whether the coach is taught by the coach, as the hotel star in the hotel industry, the representative The higher the overall level of service, the higher the value. Therefore, through the division of stars, it is easy for consumers to distinguish the comprehensive level of a coach, so that he can choose his personal education happily.
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