Don't neglect the warm-up exercise before fitness and stretching exercise after fitness, which is no less than a perfect fitness and will make your fitness get twice the result with half the effort. Don't start heavy equipment training at the beginning of fitness, which will easily lead to muscle strain and joint injury.

First, you must warm up before fitness. First, warm up your body to prepare for lifting more weights in the future. Warm-up exercise is necessary for fitness enthusiasts at any level. General 1 hour strength training and 8- 10 minutes warm-up exercise are enough. You can choose to run, ride a bike, lift your legs, or do dumbbell movements with small weight and many times.

Warm-up exercises have three main functions:

1, warm up the body, speed up blood circulation, and gradually adapt the body to high-intensity fitness training.

2, through warm-up exercise, fully exercise and warm up the body joints to prevent injury.

3. Warm-up exercises improve your physical condition and allow you to complete more weight and high-intensity training.

Secondly, stretching after fitness is of great significance to the recovery of muscles, and at the same time, it can prevent muscles from "stiff" and "dead", which greatly improves the fitness effect. Muscles are in a state of tension after strenuous training and stimulation. At this time, stretching exercise helps to relax muscles, make blood flow back to the target muscles, supplement nutrition, relieve muscle soreness and speed up its recovery process. 1 hour strength training can do 8- 10 minutes of stretching.

I wish you early success. If it is useful to you, please choose a satisfactory answer and give encouragement. thank you