1. Necessary warm-up
You know, it's not about combing your hair and drinking a glass of water. It's a step you have to do before you start exercising. The more relaxed muscles are, the easier they are to be controlled and expanded, which will reduce the probability of injury. Therefore, it takes 5 minutes for your body to be fully active and feel a little sweaty. This step is a good start for your exercise.
2. Necessary stretching exercise
There are always some easy things to do in life, but stretching after fitness exercise is not so simple. When you exercise your muscles, they will tighten and shorten. Stretching can help you relax your muscles and prevent them from aching the next day. It should be noted that the best time to do this exercise is after you finish the warm-up exercise, and each movement is performed for 20-30 seconds at the same time, which will help you relax your muscles and get more meaningful stretching exercise.
3. Don't lift too much weight.
When you see more than 30 candles on the birthday cake, you can't help but marvel at the passage of time, but that's not why you rushed into the gym and grabbed the dumbbell at first sight.
4. Gradually increase the intensity of exercise
Although this is a good idea, high-intensity exercise is not suitable for the beginning of fitness training. For those who have practiced for more than 6 months, this is worth noting.
5. Don't rush the action frequency.
When you make time to finish your exercise plan, you may take the risk of speeding up your movements and keeping practicing, regardless of your body's reaction. Especially for sports like weightlifting, if you do it too fast, strenuous exercise will overload your muscles and make them easily injured. So, here is a simple rule: hold it up for 2 seconds, hold it down for 4 seconds, and you should always keep a rhythmic movement. You should know that the slower you do, the better you will become.
6. The action should be standardized
Irregular exercise may accidentally damage joints, muscles and ligaments. For example, when practicing barbell squat, if it includes chest, bow and waist, it will not only affect the training quality, but also cause lumbar injury. Therefore, the code of conduct is an important factor to prevent sports injuries.
7. Necessary "cooling" after exercise
Just like before fitness, your body needs time to "warm up". After physical exercise, you need some time to calm yourself down and let your heart rate return to normal. Slow down slowly until the heart rate returns to below 120 beats per minute.