Warm-up activities are based on body fever, slight sweating and no fatigue, and mainly low-intensity activities. For example, you can do some knee stretching exercises first, and then jog for a few minutes, preferably outdoors; Walk for a while after jogging, and appropriately increase the swing range of the arm; After feeling the temperature rise, do some stretching exercises. In addition, warm-up activities can also be targeted. For example, before rotation training, you can do opening and closing jumps, lunges, leg stretching, and mobilize breathing and leg muscles.
2. Step 2: Training (about one hour). Many people run 1 hour on the treadmill as soon as they enter the gym, which makes it difficult to carry out strength training in the later stage because their energy has been exhausted. The correct order is: anaerobic first, then aerobic. For example, after anaerobic exercise such as dumbbell bending and squat improves metabolic function, aerobic exercise is better, but it should be noted that the combined time of the two should not exceed 1 hour.
When training equipment, you should practice big equipment first, then small equipment, otherwise there may be no stamina; We should also follow the principle of gradual progress, starting with the number of light pounds, such as 1 pound, and then rising from 3 pounds to more than 5 pounds; The number of practice groups starts from 2 groups, and then gradually increases, one group 12~ 15 times. In addition, when practicing strength, novices should first choose fixed equipment, such as bench press with Smith machine, feel muscle contraction, learn to exert strength, and then practice free weight training, such as lifting barbells from the ground.
Step 3: Tidy up or relax (5~ 10 minutes). After training, 5~ 10 minutes of light exercise can make muscles recover faster and prevent muscle spasms, injuries and soreness. For example, you can walk fast or run 300 meters and do stretching activities. In addition, relaxation activities are also targeted, that is, which parts of the muscles are used more during exercise and where to relax. For example, rotation training uses more muscles in the legs and shoulders. After training, you can do leg press and turn your shoulders.