新手小白去健身房应该如何安排？英文双语对照

新手小白去健身房应该如何安排？

新手去健身房建议先准备好运动衣服，毛巾，水杯，喜欢听歌的还可以带上耳机，

先热热身再上跑步机，慢慢加量，器械训练还是先资询教练，

锻炼是为了自己，方法正确，坚持✊才能有好身材

健身房开业活动安排那些内容好一点？

包括有：动感单车的培训、健美操的培训、器械健身的培训等等。

去健身房减肥，有氧运动和无氧运动怎么安排合理？

你好，很高心为你回答，如果进行一个合理的安排，首先从无氧运动开始，搞清楚什么是无氧运动 ，无氧运动就是力量训练，哑铃，器械都是属于无氧运动，首先你先做热身组，让身体热起来，让身体慢慢处于一个训练状态，如果不热身开的话，在力量训练的时候很容易导致受伤，因为你肌肉么有活动开。

把力量训练放在有氧之前，无论是对于减脂还是增肌的效率都要更高。

如果你在力量训练前做有氧，你就不会有充足的能量来完成你的力量训练。先做有氧会消耗大量的糖原、到真正要做负重运动，重训的时候便会比较吃力，没有足够的能量让你支撑。会让你疲惫、发挥不到应有的状态了，所以，最后所训练出来的强度就会较平时低，对肌肉的刺激减少。

如果你想减脂的话，前面的无氧运动已经消耗了大部分的糖原，接下来再做有氧运动，就更容易消耗脂肪。

所以，如果你一开始便做带氧运动，最初的 20-30 分钟会消耗了我们的肌糖 ( 当然，再之后都是会消耗脂肪 )当你在做力量训练时，通常情况下你都是在用糖原作为然料。你先做力量训练的话，可以燃烧掉你体内储存的大部分糖原。在力量训练之后再做有氧运动，会燃烧更多的脂肪。

新手小白去健身房减脂，买了太多私教课，怎么安排可以？

既然买了很多私教课，听私教的安排就可以了；如果有不同的私教，建议选一位最信得过的私教，听TA的安排；其实，新手去健身房，选3-4个私教课时即可，没有必要一下子选择太多，3-4个私教课时足以教会基本方法了，健身最主要的是靠自己坚持。

“作”安排还是“做”安排？

是作了具体安排。”作“有谋划的意思,而“ 做 ”通常指具体动作。“做”多用于具体性的事务或职业性、专业性的工作。例如：做工、做课(举行示范性或实验性的公开课)、做活儿、做题、做药(从事药物推销工作)、做账、做保险、做慈善(做慈善事业)、做广告、做卡片、做建材(做建材生意)、做IT、做楼盘、做手术、做网页、做珠宝(做珠宝生意)、做房地产，以及做保养、做交易、做实验、做营销、做运动等。

去带游泳池的健身房锻炼，如何安排器械力量训练和游泳？

我接触的第一个健身房就是带泳池的健身房，当时是为了游泳，

在2019.1月，为的是去游泳，办了一个月临时卡，喜欢健身的我，从那时开始，恋上了健身房，结果游泳、器械健身一勺子会，有氧、无氧一起来，一个月里受益匪浅。

从那时开始知道了有氧运动和无氧运动的区别，什么叫是有氧运动，什么是无氧运动，

于是，利用一定的时间在头条里吸取健身知识，

得知，先无氧再后有氧锻炼，是正确合理的锻炼方式，从此开启有氧与无氧的健身生活。

（1）先进行10-20分钟的充分拉伸，我喜欢用拉伸来进行热身，好处：放松肌肉，防止拉伤，柔韧韧带，增强肌肉的血液循环，等。

（2）是进行器械项目1小时30分钟左右，刚接触健身房的我，一顿蒙圈的瞎练， 一顿器械过后 （3）然后身体的拉伸，器械后拉伸的好处：缓解肌肉乳酸的疼痛，防止乳酸堆积，促进血液循环，降低运动中受伤的危险等。（4）最后去游泳池游泳40分钟左右，进行有效的有氧运动。

先无氧后有氧运动好处是：人体的功能顺序是一是糖，二是脂肪，三是蛋白质，所以，先无氧消耗的是糖，再有氧运动，能更快的消耗更多的脂肪，就使得有氧更有效率，要是先有氧，后无氧运动，就会消耗大量的蛋白质，使得肌肉?流失，做无氧时力气耗尽。

所以，先无氧后有氧是正确的顺序锻炼，先器械后游泳的顺序。 通过学习实践，我略懂点健身常识，接下来三个月健身，一直遵循先无氧，后有氧锻炼顺序，取得了一点点的收获，坚持必须必！我的健身房生活，待续！

健身的时间安排和饮食安排？

饮食：肉、鱼、奶、豆、蛋类富含蛋白质，增肌肉需要的就是蛋白质了，在三餐中可以多吃这类食物；可以采取少食多餐的方法，每顿饭不宜吃的太饱。运动和饮食之间要间隔30分钟到1个小时，而运动完30分钟吸收比平时更好。如果平时吃饭不方便可以来一点蛋白粉或者增肌粉（瘦者更适合先吃增肌粉增重）。增肌粉或者蛋白粉可以在运动后30分钟吃一到两勺。

适合用6-12RM，刚开始用12-20RM，RM是指一次连续能做的最大次数的重量。比如20斤可以做10次，就是10RM，主要看这个重量能连续做的次数，用这个次数范围。每个部位都测出这个重量，这个重量要根据力量提升而加大，这样锻炼才是科学的。

初练者可以做8到12RM的负荷，每组做8到12个左右。每组做完休息不超过一分钟，每个动作做完休息不超过2分钟。做下面运动前先热身10分钟，可以小跑。

胸部：哑铃卧推、哑铃飞鸟、俯卧撑（各4组，俯卧撑做20个左右）；

肱二头肌：哑铃单臂弯举、弯举（各6组） ；

腿部：深蹲、箭步蹲、提踵（各6组）；

肱三头肌：哑铃俯身臂屈伸、窄距俯卧撑、哑铃颈后臂屈伸（各4组）；

背部：引体向上（尽量做10个以上）、哑铃划船（各4组）；

肩部：推举、前平举、侧平举（各4组）；

腹肌：仰卧举腿4组。

腹肌每组做到力竭或者15到25个。每组做完的休息时间为20秒到30秒。腹肌一周练3次左右。第一天锻炼胸肌、肱二头肌，第二天锻炼腿部、肱三头肌，第三天锻炼背部、肩部，第四天休息。练四天一个循环。

酒店健身房与商业健身房优劣？

这个问题回答主要包含以下几方面。

第一，酒店健身房一般只对住宿个体，或者指定个体参与，比如会议接待中的参会人员。

优点是参与个体相对少，缺点是不如商业健身房里面的健身氛围好，而且大多数酒店健身房对上述个体免费开放的。

第二，商业健身房参与个体众多，健身氛围浓厚，利润高，空间大，缺点是持续开发会员需要投入很多精力。

健身房里的骑单车运动，教练会安排让以多少时速骑多少公里，谢谢？

健身房的单车分两种：一种是动感单车，随课程一起上的，时间一般是45分钟到一小时，而动感单车没有时间和速度计数，一般是根据口号和音乐节奏来的，所以对于平常没怎么运动的人来说强度会有点大，好的俱乐部会根据会员的情况设置有强度不同的班级课程。

另一种是立式健身车，一般放在跑步机边上，这做为有氧运动，一般会根据锻炼者的锻炼目的为主进行训练安排，如果锻炼者需要强化心肺功能，那么会安排的强度大些，如果是为了减肥强度会低些，时间长些。强度的高低一般是根据心率来计算的。比如一个老人和一个小孩和一个壮年男子运动的速度和时间相同，但是对于这些人来说强度时不一样的。所以你问的问题很难用确切的速度和路程为标准。

座位安排表的正确安排方式？

做座位安排表的时候，首先我们要把这个教室的门和讲台画过道画出来，其次，我们要站在讲台的角度去画座位安排表，我们在画的过程中要按照距离黑漫君的网剧离黑板远的位置画。在画的过程中要按照学生所做的座位进行座位安排表填写。

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英文翻译对照，仅供参考

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How should body room arrange novice small Bai Qujian?

The novice goes gym proposal prepares athletic clothing first, towel, water cup, like those who hear a song to still can take earphone,

Heat up warm up to go up again first ran machine, increase an amount slowly, appliance trains or first endowment ask coach,

Taking exercise is for oneself, the method is accurate, hold to? Ability has good figure

It is a bit better that gym practice activity arranges those contents?

Include to have: Those who use feeling bicycle groom, strong and handsome those who hold groom, of appliance fitness groom etc.

Go gym reduces weight, how is motion there is oxygen arranged with the motion that do not have oxygen reasonable?

Hello, very reply for you gaily, if have a reasonable arrangement, begin from the motion that do not have oxygen above all, clear what doing is the motion that do not have oxygen, the motion that do not have oxygen is force training, dumbbell, appliance is to attribute the movement that do not have oxygen, above all you make warm up group first, make the body hot rise, let the body be in condition of a training slowly, if not if warm up leaves, bring about very easily when force trains get hurt, because of your muscle the activity leaves.

Put force training before having oxygen, no matter be taller to decreasing fat or the efficiency that increase flesh to want.

If you are done before force trains,have oxygen, you won't have enough energy to finish your force training. Do meeting having oxygen to use up many glycogen first, arrive to want to do truly load motion, when weighing example, can take pain to quite, let you prop up without enough energy. Can let your exhaustion, play be less than due condition, so, the intensity that last place training comes out is met relatively low at ordinary times, to sarcous stimulation decreases.

If you want to reduce fat, the motion do not have oxygen in front had used up major glycogen, next redo has oxygen campaign, use up more easily adipose.

So, if you do the exercise that take oxygen at the beginning, original 20-30 minute the inositol that can use up us (of course, again later it is to be able to be used up adipose) when you are doing force to train, normally you are to using glycogen to regard as below the circumstance expect like that. You become the word that force trains first, can light the major glycogen that burn-up stores inside your body. After force trains redo has oxygen campaign, can burn more adipose.

Novice Xiaobai goes gym reduces fat, bought too much illicit to teach a course, how is arrangement OK?

Since bought a lot of illicit to teach a course, the arrangement that listens to illicit teaching is OK; If different illicit teachs, the proposal chooses most the illicit that has believed teachs, listen to the arrangement of TA; Actually, the novice goes gym, choose 3-4 illicit teaching class hour can, not was necessary to choose at a draught too much, 3-4 church of enough of illicit teaching class hour is main method, fitness is the mainest is to rely on his to hold to.

"Make " arrange or " do " arrangement?

Was to make specific arrangement. " make " the meaning that has plan, and " do " point to specific action normally. "Do " multi-purpose the general affairs at corporeality or professional sex, professional job. For example: Charge for the making of sth. , become a subject (the public begin school that holds demonstrative sex or experimental sex) , work, become a problem, make drug (be engaged in medicaments promoting the work) , do Zhang, make assurance, become charity (do charities) , advertise, make card, , and do maintain, do trade, do a test, make sale, do motion to wait.

The gym that goes taking a swimming-pool takes exercise, how to arrangement weapon power trains and swim?

The first gym that I contact is taken namely swim the gym of the pool, at that time is to swim,

Be in 2019.1 months, swim for the sake of going, did a month to get stuck temporarily, I what like fitness, thenceforth begins, love went up gym, the result swims, one ladle meets appliance fitness, have oxygen, come along without oxygen, benefit a lot in a month.

Thenceforth began to know motion having oxygen and the distinction that move without oxygen, what cries is motion having oxygen, what is the motion that do not have oxygen,

Then, use proper time to be in first in absorb gymnastical knowledge,

Be informed, do not have oxygen first again hind oxygen takes exercise, it is correct and reasonable exercise means, from now on open has oxygen and the gymnastical life that do not have oxygen.

(1) advanced travel 10-20 minute sufficient drawing, I like to undertake warm up with drawing, advantage: Loosen muscle, prevent to be pulled, withy ligament, enhance sarcous blood circulation, etc.

(2) it is to have appliance project 1 hour 30 minutes or so, I what just contacted gym, cheat the blind practice of the circle suddenly, after an appliance passes (3) next the drawing of the body, the advantage of the drawing after appliance: Alleviate the ache of muscle lactic acid, prevent lactic acid accumulation, stimulative blood circulates, the danger that in dropping sport, gets hurt. (4) go finally the swimming-pool swims 40 minutes or so, have active campaign having oxygen.

There is oxygen motion profit after having oxygen first is: The functional order of human body is it is candy, 2 it is adipose, 3 it is protein, so, what use up without oxygen first is candy, have oxygen campaign again, can faster use up more adipose, make have oxygen more businesslike, if have oxygen first, move without oxygen after, can use up many protein, make muscle? Prediction of a person's luck in a given year, make the effort when having oxygen extinct.

So, there is oxygen after having oxygen first is right order takes exercise, what swim after appliance first is ordinal. Through studying practice, my slightly knows bit of fitness general knowledge, next 3 months fitness, abide by all the time do not have oxygen first, there is oxygen to exercise order after, obtained the results of little, insist to must need! My gym lives, to be continued!

Are gymnastical timeline and food arranged?

Food: The flesh, fish, grandma, beans, egg kind contain a lot ofprotein, adding what muscle needs is protein, can eat this kind of food more in 3 eat; Can adopt the method that eats much food less, every meal is unfavorable those who eat is too full. Move and interval wants 30 minutes to arrive between food a hour, and motion is over 30 minutes absorptance at ordinary times better. If have a meal at ordinary times,inconvenience can come pink of a bit albumen perhaps adds flesh pink (thin person suit to eat weightening finish of the pink that add muscle first more) . The pink that add muscle or after albumen pink is moving eat 30 minutes to arrive two spoon.

Suit to use 6-12RM, just began to use 12-20RM, RM is to point to what can do continuously the weight of the largest number. For instance 20 jins can be done 10 times, it is 10RM, basically see the number that this weight can make continuously, with this time limits. Every place is measured give this weight, this weight wants to promote according to force and be increased, such taking exercise that just be science.

The person that drill first can make the 8 negative charge to 12RM, every groups are done 8 control to 12. Every groups finish rest not to exceed a minute, every movement finishs rest not to exceed 2 minutes. Do below before motion first warm up 10 minutes, can trot.

Bosom: Dumbbell lies push, dumbbell flyer, push-up (each 4 groups, push-up does 20 or so) ;

Humerus 2 flesh: Brachial turn cites dumbbell sheet, the turn is lifted (each 6 groups) ;

Leg ministry: Crouch greatly, a sudden big stride forward crouchs, lift heel (each 6 groups) ;

Humerus triceps: Qu Shen of arm of dumbbell Fu body, narrow Qu Shen of the arm after be apart from neck of push-up, dumbbell (each 4 groups) ;

Back: Pull-up (do 10 above as far as possible) , dumbbell rows (each 4 groups) ;

Humeral ministry: Choose, before smooth lift, side is smooth lift (each 4 groups) ;

Abdominal muscle: Lie on one's back lift a leg 4 groups.

Abdominal muscle accomplishs force exhaust every groups or 15 go to 25. Every groups of breathing space that finish arrive for 20 seconds 30 seconds. Abdominal muscle a week drills 3 times or so. The first day exercises chest muscle, humerus 2 flesh, exercise triceps of leg ministry, humerus the following day, the 3rd day exercises ministry of back, shoulder, the 4th day rests. Experienced 4 days a loop.

Do hotel gym and commercial gym actor or actress bad?

This problem answer basically includes the following fields.

The first, hotel gym is opposite only commonly accommodation is individual, perhaps appoint individual participate in, for instance the conference recieves medium ginseng meeting personnel.

The advantage is to participate in individual and opposite little, defect is not as good as the gymnastical atmosphere inside commercial gym, and most hotel gym is right afore-mentioned individual and free open.

The 2nd, commercial gym is participated in individual and numerous, gymnastical atmosphere is grumous, profit is high, the space is large, defect is to develop a member to need to throw a lot of energy continuously.

In gym drive bicycle movement, meeting arrangement lets the coach ride how many kilometer with how many speed per hour, thank?

The bicycle cent of gym plants: One kind is to use feeling bicycle, go up together along with course, time is 45 minutes arrive one hour commonly, and move feeling bicycle to do not have time and speed computation, come according to catchword and musical rhythm commonly, for the person that how moves to be being done not have usually so strength will be a bit great, good club can have the class course with different intensity according to the circumstance setting of the member.

Another kind is vertical fitness car, put on ran plane side commonly, this as motion having oxygen, of the person that general meeting ground takes exercise exercise a purpose to give priority to undertake training arranging, if take exercise person function of lungs of need aggrandizement heart, somes the strength that can arrange so is great, if be to reduce weight intensity will be some lower, time is some longer. The discretion of intensity is the heartbeat comes to the basis commonly calculative. The speed that for instance an old person and a child and man of a prime of life move and time are same, but to these people when intensity different. The question that so you ask is a standard very hard with exact rate and distance.

Does the seat plan the correct arrangement kind of the watch?

When doing a seat to arrange a watch, above all we want the door this classroom and picture of dais picture corridor to come out, next, the point of view that we want to stand in dais goes drawing a seat to arrange a watch, the seat that we want to leave net drama of Hei Manjun far from blackboard by range in the process of the picture is drawn. The place that should become according to student place in the process of the picture undertakes the seat arranges a watch to fill in.