去健身房可能很难
Going to the gym can be tough,
但是这并不是说健身是一件难事
but not always because getting in shape is hard work.
对一些人来说
For some, the problem is
问题是 他们不知道要在健身房做什么
that… they’re not exactly sure what they’re doing in there.
健身房的氛围 器械 训练方式
The environment, the equipment, the exercises,
甚至连健身房时尚都让人难以领会
and heck, even the fashion trends can be difficult to grasp.
为了指导一些健身房新手
To enlighten some of our fellow beginner bros and broettes,
甚至一些经验丰富的健身者
and even some of you seasoned gym-goers,
这里有五个 你可能想要改正的健身新手错误
here are 5 beginner gym mistakes that you might want to fix.
第一 只使用健身器械
Number 1, you use only machines.
这些健身器械并没有什么不好
There’s nothing exactly wrong with machines
因为它们确实简化了很多训练
as they do simplify many exercises and are,
多数时候使用起来也很简单
for the most part, easy to use.
但是这些简化也有缺点
But its simplicity has its drawbacks.
其一是 器械通常只适合中等身高的人
One is that machines typically accommodate only average height ranges,
太高或太矮
making it tough to use
使用这些器材都会很困难
if you’re too short or too tall.
有些器材还需要做不自然的动作
Some machines also follow unnatural movement paths,
这会让人用起来很不舒服
which can be uncomfortable to use.
自由重量器材会更…自由
Free weights are much more…well, free,
可以让你使用地更加舒服和自然
allowing you to work with better, more natural patterns. Also,
但它最大的缺点就是不能锻炼稳定肌
one huge disadvantage is the lack ofstrengthening stabilizer muscles.
健身器材让你固定在
Machines already have you set in a fixed,
不变的位置 因此你
stable position, thus you won’t need to
不必用太多稳定肌保持平衡和控制
kick in much of your stabilizers to keep balanceand control.
自由重量器材 正好相反
Free weights, in contrast, will require justthat.
但是那并不意味着这些器材不好
Now again, that doesn’t mean machines aren’tgood at all.
实际上 最好的健身器材之一
In fact, one of the best machines
就是绳索拉力器
in all of fitness are the cable machines.
但它也有一些限制
But they do have their limitations and it
重要的是 在你觉得合适时
’ s important to integrate free weight exercises
把自由重量训练加入训练计划
into your program wherever you see fit,
尤其是当你想要整体健身的时候
especially if your goal is overall fitness.
第二 做太多的局部训练
Number 2, you’re doing way too many isolationexercises. Yes,
对 说的就是你
I’m talking to you,
正在盯着镜子 做第18组
the one staring in the mirror while doing your eighteenth
二头弯举的你
set of bicep curls.
不管你信不信
Believe it or not,
保持好的体型不仅仅是手臂肌肉的尺寸
there’s more to being in shape than the size of your arms.
像弯举 侧平举还有三头肌下推都是单关节局部训练
These single-joint isolation exercises, likecurls, side raises, and triceps pushdowns,
它们只专注于锻炼一个肌肉群
only tend to focus on one muscle group ata time.
而复合训练 像深蹲 硬拉
Large compound movements, like squats, deadlifts,
肩部推举 可以同时锻炼
and shoulder presses, however, hit multiple
多个肌肉群 这意味着能在更少时间内 做更多的锻炼
muscle groups at once, meaning more work insignificantly less time.
复合型训练也可以让你
Compound movements also allow you to work
举起更重的哑铃
with much heavier weights, which is great
这对于锻炼全身力量和肌肉是很好的
if you want to build overall strength andmuscle. Now,
当然 局部训练也很重要
isolation exercises are still important.
它们能很好地锻炼那些需要更多锻炼的肌肉
They are great at hitting muscles that need more work,
并且能更有效地
and they’re more effective in
对你任何的目标肌肉进行有针对性的训练
controlling specific volume targets for anygiven muscle.
但是关键是 不要只做隔离训练
But the point is, don’t stick with isolationsonly.
也要做复合型训练 只是别做那么多
Do your compound movements too, if not moreso.
第三 你只使用轻的举重器材
Number 3, you only use light weights.
初学者会对举重带有犹豫 是可以理解的
It’s understandable that beginners willhesitate to lift heavy. However,
但这样会违背健身的关键：渐增超负荷
avoid doing so goes against one keyfitness component: progressive overload.
也就是说 必须要不断增加
The concept that, one must persistently increase the demand placed
肌肉的训练量 这样
on the muscles to effectively
肌肉才能更强健
become stronger and bigger. Sure,
当然你可能不时加几磅重量
you might toss on a few more pounds once
但这远远达不到
in a while, but nothing even close to
你的极限
your maximal potential.
为达目标 你应该努力突破极限
You need to push your limits for results,
尤其 你的目标是想变得更强健的话
ESPECIALLY if the goal is getting stronger.
研究反复表明 举重是最能增强肌肉力量的运动
Studies repeatedly show that strength gainz are best achieved when lifting heavy.
即你应该举的重量是 最多只能举5次 3次的重量
That means you need to lift a weight you can only do maybe 5 or 3 reps max,
甚至是1次的重量
or even just once.
达成目标后 下次还可以尝试更重的重量
And then after you achieve that, try even more the next time around.
但每次不要超过40次 除非你的目标只是练习耐力
No more 40 rep sets unless your goal is strictly endurance.
在说最后两条之前
And before wrapping up the last two,
我想提一下PictureFit的
I wan na give a quick shout out to the PictureFit discord
discord社区
community!
一些人可能不太了解
For those of you unfamiliar with discord,
它最初是为游戏玩家设计的
it is a chat service originally created for
聊天服务
gamers.
但后来发现它也适用于
But it’s also proven to be great
其他群体 像健康和健身群体
for other communities, including health and fitness.
在我们的社区里 每天有很多人分享他们的经验
Our PicutreFit community have lots of great people sharing advice each day. Overall,
总的来说 我们非常成功地
we’ve been tremendously successful
创造了一个有趣 成熟 互助的
in creating a fun yet mature, and helpful
社区氛围
environment.
如果需要帮助
If you feel like you need help
或者想帮助别人 又或者
with your goals or wan na help other bros and broettes or even
只是想和我或别人聊聊天
wan na just chat with me and others,
那么现在就来加入我们的社区吧
then please come check out the discord community today.
注册非常简单快捷
Registration is super quick and easy.
只需要点击这个链接 按指示操作就行
Just follow the link in the description.
第四 没有随身带一瓶水
Number 4, you don’t bring along a bottleof water.
不仅是新手 许多人都会犯这个简单而又重要的错误
A simple but crucial mistake many people make,not just beginners.
我们的身体平均三分之二都是水
The thing is, our body is two-thirds water and
我们的身体因为锻炼出汗
on average, we sweat off roughly 1 liter
每小时大约会流失1升的水
of water for every hour of exercise.
如果我们不补充流失的水分
If we don’t replenish the lost water,
就会导致脱水 这会带来很多
it can lead to dehydration, which comes with
糟糕的症状 比如肌肉痉挛 疲劳 注意力下降还有头痛
nasty symptoms like muscle cramps, fatigue,poor concentration, and headaches.
这样的健身质量 是你绝对不想要的
Qualities you certainly wouldn’t want duringyour physical activities.
简单点的办法就是带上一瓶水
The simple fix is to bring that water bottlewith you.
没理由不带水
There’s really no reason not to and it’s better
而且这比健身房的喷泉水好得多
than relying on the gym’s water fountain. Also,
同时如果要做高强度 或者长耐力训练
if you’re doing anything super intense or long endurance,
可以考虑
you might want to consider
带一瓶运动饮料或椰汁 来补充流失的电解质
a sports drink or coconut water instead to help replenish the loss of electrolytes. Plus,
这些饮料含有糖分 可以补充能量
it has sugars, which replenish energystores.
记得把这些糖分算入全天的饮食计划中
Just make sure you account for the added sugars into your overall diet.
最后 第五 不主动寻求帮助
And finally, number 5, you don’t ask forhelp.
社交一向在健身房里不受欢迎
There has been a long-built stigma of an anti-social sentiment in the gym.
主动指导别人健身通常令人反感
Unsolicited fitness advice is often discouraged
因为没人喜欢被人说教
since no one likes to be told what to do even
即便是为我们好
with the best of intentions.
但是傲娇地谁也不理只能说明…我们实在不擅长
But such a contentious pride to be independent means… we suck
寻求帮助
at asking for help.
作为新手
As a beginner,
毫无疑问 你要尽可能地寻求帮助
there’s no doubt you’ll need all the help you can get.
研究表明 那些
We also have studies showing that people
有朋友或教练支持的人
with social and/or coaching support are much more
比较容易达到他们的目标
likely to be successful with their goals.
有人鼓励 帮助你
It’s both a motivational
不仅能够激励你 还能让你
and educational benefit to have someone encouraging and helping
从中受益
you along the way.
我个人非常支持 和专业人士
I’m personally a huge advocate of working
甚至尽责的私人教练
with actual professionals, even personal trainers,
一起健身
with enough due diligence,
但我知道不是所有人都有经济条件请私教
but I understand not everyone has the financial means to do so.
这种情况下
In that case,
就需要放下骄傲 在你有需要的时候主动寻求帮助
put your pride aside and don’t be afraid to ask for help when you need it.
和平时不一样的是
Contrary to popular belief,
你会发现 健身房里的人都很愿意帮助你
gym bros and broettes are more than happy to help.
毕竟 他们理解刚开始健身时有多难
After all, they understand how difficult it once was as a beginner themselves.
这就是作为新手的你
And that’s five mistakes you might
需要注意的五个问题
want to start working on as a beginner.
希望这个视频
I hope you all left
至少能让你多了解一些关于健身的知识
with at least some extra knowledge you can take to the gym.
如果你喜欢
If you enjoyed the video,
别忘了点赞 订阅查看更多
don’t forget to hit the like button and subscribe for more
相关视频
future videos. Also,
了解更多健身相关知识 请登陆
please come check out the PictureFit discord community
PictureFit社区了解
for more help on your fitness goals.
一如既往 感谢你的观看和支持 快去增肌吧！
As always, thank you for watching and happy lifting AND GET YOUR PROTEIN!