In the warm-up stage, it takes a few minutes to warm up before formal fitness. The purpose of stretching before exercise is to reduce the viscosity of muscles, increase the blood flow of exercise muscles, improve sports performance and reduce the occurrence of sports injuries.
3. Strength training stage, junior bodybuilders: in strength training, equipment training is the main thing, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will feel more. General bodybuilders: do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour. Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
4, finishing the action stage, mainly stretching. The method is static stretching, not jumping up and down.
5. In the bathing and dressing stage, don't rush to take a bath after the training, take a break, and then wash after you stop sweating. Take a bath with warm water.
6. At the stage of nutritious meals, you should make up a small meal after general exercise and replenish energy appropriately.