1, necessary warm-up.
You know, this is not the time to comb your hair and sing a glass of water. This is a necessary process before you start exercising. The more relaxed the muscles are, the more embarrassed they are to control and expand. Doing these exercises will reduce your chances of getting hurt. Therefore, it is best to spend 5 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.
2. Extremely necessary stretching exercise
There are always some things in life that are easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, so as to prevent muscle soreness the next day. It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20 ~ 30 seconds, which helps you relax your muscles and get more meaningful stretching exercise.
3. Overloading weightlifting
When you see more than 30 candles on the birthday cake, you can't help thinking about how time flies, but that's not the reason why you rushed into the gym and grabbed the dumbbell you first saw. You need to start slowly and increase your exercise step by step. The fitness instructor will warn you that taking your time is the key to exercise. Because you may not imagine what kind of pain you will have within 24-48 hours after exercise, you need to be careful from the beginning.
In addition, if you blindly try to lift more than your body load, it may lead to muscle strain, sprain and even back injury. From this point of view, it is more appropriate to choose a weight of 3-6 kg. Repeat the action at ordinary times 15 ~ 20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat it 8 ~ 12 times. Remember not to rush for success, only by completing exercises in moderation can you achieve good results.
4. Excessive exercise
Since the purpose of fitness is to stay strong in the future, you shouldn't expect to win the "gold medal". Therefore, when you find that your heart is beating too fast and you can't finish a sentence in one breath, it means that your exercise is too intense. Many coaches think this is the primary reason why most people give up halfway. Because once they feel that exercise brings them discomfort, it is difficult for them to stick to it.
In addition, if you feel that you are in poor health, you can choose some easier exercises to finish. People who don't want to go to the gym can choose appropriate aerobics videos, learn how to get started and improve the coordination of movements, which is also a good method. In any case, as long as you don't put too much pressure on yourself and persevere, you will benefit from it.
5, the necessary supplement of water
Remember, when you exercise, your body will lose water quickly because of sweating. These liquids must be replenished in time, otherwise your body will dehydrate and feel thirsty as time goes by. So, don't forget to hydrate your body from beginning to end. Generally speaking, the human body needs 8 breasts of water every day, and needs more when it starts to exercise. In addition, plenty of water helps to reduce hunger and appetite.
Step 6 rely on mountaineers
Sometimes you feel very tired and the effect of exercise is not as good as you think. At this time, you still hope to get more benefits through exercise, so you desperately "run" on the mountaineer until your body can't stand it. You should know that this kind of "passive" exercise-relying on the climber to chase himself to complete the task, will only do harm to the body, but will not achieve the purpose of exercise. At this time, the rock climber is just a tool to help your joints move mechanically, not a helper for your movement.
Therefore, it is important for you to choose a reasonable exercise intensity and correct methods for yourself, rather than a "passive method" that keeps your body in a passive state.
7, gradually increase the intensity of exercise
That's a good idea! However, high-intensity exercise is not suitable for the beginning of fitness training, which is worth noting for people who have been practicing for more than 6 months. There may be the following situations: after reaching a certain level, they usually enter a state of stagnation, and most people may think that "I don't see any changes in my body"-so they will speed up the pace and create greater challenges for themselves: increase exercise in order to achieve the effect of changing my body. However, at this time, your urgency makes you fall into a misunderstanding.
The fitness instructor's advice is that you'd better gradually increase the duration and degree of exercise. You can extend it from 20 minutes to 30 minutes, and change your 5 kg dumbbell into 8 kg dumbbell. It just doesn't have to be done overnight, and time and intensity can be chosen. After a while, you will be surprised to find that your muscles are full of new vitality.
8, action frequency is too urgent
When you make time to finish your exercise, you may take the risk of speeding up your movements and continuing to practice regardless of your body's reaction. Especially in sports such as weightlifting, if you do it too fast, violent movements will overload your muscles and make you easily injured. So, here's a simple rule: hold it up for 2 seconds and hold it down for 4 seconds. You should always keep your movements falling rhythmically. You know, the slower you do it, the better you will do it.
9. Eat and drink while exercising
It sounds "cruel", but you can insist on completing an ordinary fitness training without being a supplementary food. In fact, you don't need to replenish your physical strength for any exercise that lasts less than 2 hours, but it is enough to ensure that you eat within 1 hour before exercise. You should also understand that sports drinks are not good for your health, but what is more beneficial to your health than pure water? Besides, it is futile for you to recycle food with high alcohol content.
10, the necessary "cooling" after exercise.
Just as your body needs time to "warm up" before fitness, it also needs time to restore calm and let your heart rate return to normal after exercise. You can slow down slowly until your heart rate returns to below 120 beats per minute. When you feel that your heartbeat tends to ease and your breathing is gradually stable, you have completed the final "cooling down" work.
Another one:
Know your physical condition before exercise-sports safety rules.
1, the pain will stop:
What is safe for some people may not be safe for others,
If you feel joint pain or pain or discomfort in other parts of your body during exercise, you should stop or reduce the amount and intensity of exercise to prevent accidents.
2, the correct action:
You must pay more attention to your movements when exercising. Because some wrong actions or skills are against human mechanics and easy to get hurt, we should pay more attention to the correctness of each action.
3. Target heartbeat:
In the process of exercise and fitness, athletes should always know and measure their heart rate (heart rate) to see if it is within the target range, especially for long-term aerobic exercise;
Only by keeping your heart rate within an effective range can your exercise be safer and more effective.
4. Beware of excessive exercise:
If you find pale skin, headache, dizziness, blue lips or nails, and difficulty breathing during exercise, it may be a sign of excessive exercise.
Athletes must immediately stop or reduce the amount and intensity of exercise.
5, pay attention to the heart disease signal:
-The chest feels heavy, crowded, burning or painful (it may also spread to the neck, jaw, shoulders, arms and back, and may disappear soon or not seriously).
-Excessive sweating, pallor and shortness of breath.
-Nausea or indigestion.
-fear, depression and anxiety.
-Any of the above four at the same time may be a signal or sign of heart disease.
6. Correct landing skills:
Different sports have different landing skills, for example, when running, the heel touches the ground first, then almost all the feet touch the ground, and finally the toes leave the ground. In the process of aerobics, always pay attention to the landing of your feet, so that the impact force can be well absorbed by the floor without hurting your ankles.
7. Breathing during exercise:
Breathing must be kept unobstructed during exercise, and holding your breath can only increase the pressure around your heart, leading to a sudden increase in blood pressure and danger. Especially in strength training, exhale when pushing or lifting heavy objects, and inhale when relaxing or putting down heavy objects. Deep breathing can relieve low back pain caused by diaphragm movement.
8. Stretching:
Doing static stretching exercises often can increase the flexibility when you are static or dynamic. Stretching must be done in the early and late stages of major activities to warm up and relax. If the amount of exercise in the middle of the main event decreases, you should also do stretching exercises to keep the muscles, joints and ligaments stretched so as to be ready to enter the target amount of exercise at any time.
9. Avoid too many repetitive actions:
Try to avoid bouncing. The movement from high to low will make the back, knee joint and ankle joint suffer great impact.
Try to move back and forth or both sides.
Especially those who are overweight.
Professional fitness consultant Ken