In order to ensure safety, it is generally necessary to do a warm-up exercise before fitness exercise. The main purpose of warm-up exercise is to speed up the heartbeat slightly. It has two advantages: it can raise the body temperature of the main parts of the body; It can make more blood (oxygen) flow to muscles, so as to carry out more intense activities for the body, prepare for stretching after slight activities, and make tendons more flexible.

Second, stretching

Stretching exercise can increase the activity of muscles, so that muscles can quickly put into exercise in the future; Increase muscle ductility and reduce strain and tear during exercise; Increase the range of motion of joints and improve the quality of movements; Increase flexibility and relieve muscle soreness. Simply put, stretching and relaxation are essential to better exercise! Keep the time at about 5 minutes.

Third, equipment movement.

There are many equipments in the gym. There are fixed instruments, dumbbells, barbells and other heavy free instruments, and they are very complicated. For friends who are new to the gym, they don't know how to start.

Junior bodybuilders: Strength training should be based on equipment training, 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: 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.

Fourth, relax.

If you squat down and rest immediately after fitness exercise, it will hinder the blood circulation of lower limbs, affect the blood circulation and deepen the fatigue of the body. In severe cases, gravity shock will occur. After fitness, some low-calorie activities should be carried out, such as walking slowly, doing some relaxation exercises, or simply taking a deep breath to promote the blood of limbs to return to the heart, so as to help pay off the "oxygen debt", speed up physical recovery and eliminate fatigue.

Verb (abbreviation of verb) supplementary nutritious meal

Generally, a small meal should be supplemented after exercise. It mainly supplements a small amount of protein, carbohydrates and minerals with high glycemic index. For those who gain muscle, they should eat a meal after fitness 1 hour, and for those who lose weight and female bodybuilders, they should also supplement calories appropriately.

Extended data:

Precautions:

(1) To do fitness exercises in winter, warm-up activities should be sufficient, especially outdoors. First, make full preparations for warm-up, and then carry out higher-intensity fitness exercises.

(2) The thickness of clothes should be suitable for winter fitness activities, and the head, back and feet should be kept warm. When you exercise outdoors, you should pay attention to keep warm. After exercise, don't stand in a windy place and blow. Go back indoors as soon as possible, dry your sweat and put on clean clothes.

(3) The environment should be clean and comfortable. When you exercise indoors, you must keep the indoor air circulating and fresh.

(4) Appropriate exercise methods In winter fitness, it is necessary to improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.

(5) Changes and adjustments should be made according to personal physique. For patients with cardiovascular diseases, strenuous exercise should be prohibited, and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic bronchitis, emphysema, asthma, cor pulmonale, hypotension, etc. Static muscle exertion should be avoided.

Baidu encyclopedia "fitness"