We all know that fitness is a long-term exercise. It is impossible to build a good figure by fishing for three days and drying the net for two days. Training days and rest days should be reasonably matched, but we will stop fitness for some irresistible factors, ranging from a few weeks to several months. Once we stop exercising, our body's function and muscle strength will begin to decline slowly. When we start fitness again, we will find that our body can't reach the previous state and we will be at a loss, so we are here now.

The first training after stopping training is extremely important, which will affect your recovery speed later. Therefore, it is recommended to do aerobic exercise at the beginning of training. The purpose of aerobic exercise is to activate the nervous system of the whole body, let the body quickly enter the exercise mode, accelerate the blood circulation speed and heart rate of the body, and let the body enter the exercise state as soon as possible. It is suggested that the medium and low strength is appropriate, and the duration is about 20 minutes.

The action choice of strength training is very important, which will directly determine your training effect that day.

Taking the small muscle group as the main training goal, the muscles on the arm are activated first, in order to prepare for the compound movements later. Because there are many muscle groups involved in compound movements, the activation of small muscle groups can make you perform better in subsequent movements.

Bench press is a very good action choice, involving multiple joints, which can exercise the muscles of pectoralis major and arms. In the choice of weight, it is suggested to reduce the weight by about half than usual, because the purpose of this kind of training is not to gain muscle, but to restore the body to the previous training state, so it is not recommended to push the weight, and multiple groups can be trained for many times, and specific gravity training is easier to restore the muscles.

Everyone who has practiced squats knows that this movement consumes a lot, but as the king of compound movements, this movement must be done, which can not only speed up the blood circulation of the whole body, but also stimulate the muscles of the whole body, and is a very good action choice for recovery.

The main purpose of restorative training is to make the body adapt to the previous training rhythm and intensity in advance and quickly return to the best time for exercise. Therefore, it is recommended to stimulate all muscle groups in the whole body once, and the weight is not so important at this time. Multiple stimuli may achieve better results.

It is inevitable to stop training, including many fitness café s, not to mention ordinary people. However, if you master the skills of recovery training, you won't be so overwhelmed in training, so don't let yourself go after stopping training for a while.