2, stretching, stretching before exercise, it is recommended to use dynamic stretching, the purpose 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 exercises, junior bodybuilders: strength exercises should be based on crawler equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will get more effective exercise. General bodybuilders: You can 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 exercise, mainly stretching. The method is static stretching, not jumping up and down. Each part can be repeated 2 ~ 3 times, each lasting 15 ~ 30 seconds. In addition, in the process of equipment training, the target muscles should also be stretched between groups.
5. Take a bath and change clothes. Don't rush to take a bath after training, take a break, and take a bath with warm water when you stop sweating. The most prone to problems in the gym is the sauna room. After intensive training, a lot of blood has flowed into the muscles. At this time, sauna, internal organs and brain blood supply and oxygen supply are relatively insufficient, which is prone to danger.
6, nutritious meals, generally after exercise to supplement a small amount of meals, mainly to supplement a small amount of protein, high glycemic index of carbohydrates, minerals and water. Within 2 hours after exercise, it is the golden absorption period of nutrition, and muscle exercisers must seize the opportunity.