Do I need to bring a water cup to the gym? It is said that health is the capital of revolution. Only a healthy body can guarantee normal work and study, so physical health is very important to us, and of course mental health is the same. Share as follows: Do I need to take a water cup to the gym?
Do I need to bring a water cup to the gym? 1 What do I need to prepare for going to the gym?
1. What suitable sports shoes should I prepare for going to the gym?
To go to the gym, you must first choose a pair of comfortable sports shoes. If you want to run, you should choose running shoes with good shock absorption performance, which can reduce the impact damage to knees, ankles and other parts during running. If you only wear it indoors, choose a pair of shoes with soft soles and good anti-slip performance. For girls, yoga and various dance classes in the gym are also very popular choices. You don't need shoes for yoga. You can choose modern shoes for dancing. There are special weightlifting shoes for strength training, and beginners can start wearing canvas shoes.
2. What kind of cups do I need to prepare to go to the gym?
It's important to bring a water cup. When you exercise, you sweat. Be sure to replenish water when sweating, so be sure to bring enough water to the gym. Because the water you need to replenish before and after exercise is much higher than you expected. So you need to bring a sports cup, which has a metering type, which is more suitable for calculating how much water you drink and whether you need to replenish water.
3. What kind of weight belt should I prepare to go to the gym?
Heavy-weight strength training, such as weight-bearing squat, hard pull, bench press, rowing, etc., is unprotected, and once it is wrong or injured, the consequences are very serious. For advanced trainers, wearing a weight-bearing belt in weight-bearing training can not only protect the lumbar spine, but also promote the development of core strength.
The research shows that after wearing the weight belt, the exerciser's abdominal muscle activity increased by 10%, while the erector spinae activity increased by 23% during squatting! An advanced trainer who impacts heavy weights must have a load-bearing belt.
4. What knee pads do I need to prepare to go to the gym?
Wearing elastic knee pads can give your knee joint some support and help you squat more heavily. Just remember not to tie it too tightly. It will be better to choose thick and long knee pads when choosing. You'd better wear knee pads to exercise your injured knee.
What should I pay attention to when going to the gym?
1, warm-up before training, warm-up after training and warm-up before stretching training are important guarantees to get the best training effect, but they are often ignored. Aerobic exercise should be carried out for 5- 10 minutes before training, in order to improve heart rate and body temperature and prepare for the upcoming hard training.
After the warm-up, 1 group 10-20 light weight exercises will be conducted for the target parts on the training day. Proper stretching is necessary when muscles are tired after training. The flexibility of the body will be improved after training, which is conducive to stretching. Don't forget to train for the final relaxation exercise, usually a few minutes of low-intensity aerobic exercise.
2, normal breathing Normal breathing can effectively prevent high blood pressure. The basic principle is to inhale when lowering the weight, hold your breath when lifting, and exhale when lifting.
3. The relationship between muscle size and the amount of exercise. How much exercise a muscle should use is closely related to the size of the muscle itself. Chest, back, legs and other large muscle groups, exercise is relatively large. Small muscle groups such as arms and shoulders should choose less exercise.
The benefits of going to the gym
1, the most important thing in exercise is to reduce fat, keep your body tight and increase your muscle strength. Only by insisting on proper strength exercise can you keep your body tight. As long as it is appropriate, you will not lose your shape because of muscle tension.
2. Exercise can increase muscles and also achieve the effect of losing weight. Proper exercise can increase the burning of fat, at the same time, it can also enhance metabolism and maintain the vitality of the body.
Exercise in the gym can not only increase people's vitality, but also enhance people's physique and spirit, so people can stay energetic.
Exercising in the gym can also strengthen people's communication skills. People who go to the gym to exercise are like-minded people, so there are more topics to become good friends and make their lives more colorful.
Generally speaking, going to the gym to exercise is an important means to keep a person healthy now. The gym has professional coaches and equipment to better achieve the effect of exercise, but going to the gym to exercise should follow a certain exercise order. The correct order of going to the gym for exercise is the basis of ensuring the exercise effect and protecting yourself from injury during exercise.
Do I need to bring a water cup to the gym? This is the first time for a female friend to go to the gym to prepare.
1, suitable sports shoes
No matter what kind of fitness training you do, a pair of suitable sports shoes is essential. You should not consider the price when buying. Comfort is the most important thing. It should be noted that daily training and running wear different sports shoes, and everyone should make a difference.
2. Sports bra
For female friends, a suitable sports bra is very important, because there is no muscle on the surface of female chest, only ligaments and superficial skin play a supporting role, so you must choose to wear sports bra when exercising, otherwise the chest will be easily injured, and this injury is irreversible.
Step 3: water cup
Many friends always don't like to bring their own water when they exercise. They think it's too much trouble, so they might as well drink bottled water. But in fact, your body needs more water during exercise than you think, and ordinary bottled water can't supplement the energy demand. It's best to bring a glass of about one liter with some glucose, which is cost-effective and can replenish energy.
4.tights
Female friends should not simply wear T-shirts during fitness training. A pair of breathable tights is also very necessary, one is convenient for us to exercise, the other is to improve the comfort of fitness, and the third is to reduce the chance of physical injury.
5. Sports towel
It is recommended to bring a longer sports towel as far as possible. Although it is not particularly convenient to carry, when you start sweating, you will find how important a soft sweat-absorbent towel is, and it is not convenient to use facial tissues.
Do I need to bring a water cup to the gym? 3 6 Preparation before training
1, eat before training
When training, you must ensure that your body has enough fuel to provide energy. The higher the intensity of muscle exercise, the more effective the training! So everyone must pay attention to diet before training.
At least half an hour before training, make sure you have enough carbohydrates and protein. A sugar-free or low-sugar peanut butter whole wheat bread is a good choice. You can also eat potatoes, sweet potatoes, corn, apples, bananas or oranges. For complex carbohydrates.
For protein, it is recommended to eat slow-release protein, because it takes a long time to digest it, so that muscles can slowly absorb protein during training.
drink water
Don't underestimate the importance of water. Nearly 80% of muscles are made up of water. Water helps to provide muscle nutrition and remove wastes generated during exercise, which can enhance muscle strength and reduce fatigue. Please drink at least 500 ml of water half an hour before training. And prepare water for training.
Step 3 eat supplements
Although supplements are not necessary, many supplements before training, such as creatine and nitrogen pump, are helpful to improve muscle strength and delay fatigue, which is very important to improve training performance! Most pre-training supplements are taken half an hour before training.
4. Planning training content
This is very important, for experienced bodybuilders, probably all the training items are well understood, but novices must plan the current training content before training.
Many bodybuilders walk around the gym, pushing twice in the chest pusher and then pulling twice in the back puller. This kind of training is neither systematic nor time-consuming, and it is really a waste of time. Therefore, before each exercise, you should know which group of target muscles and movements you want to train, and don't write them down with paper, pen or mobile phone to increase training efficiency.
5, warm-up: aerobic preheating
A good warm-up exercise can improve muscle temperature, body temperature and blood flow, and at the same time, your tendons can be relaxed. In this case, muscles perform best. You can use aerobic training equipment such as treadmills, spacewalkers or rowing machines for 5- 10 minutes of moderate and low-intensity exercise, and you can sweat slightly.
6. Warm-up: Start joint and dynamic stretching.
Many people like to do static stretching before exercise, that is, stretching, but for fitness exercise, static stretching will make your muscles lose a little strength, which is not conducive to contraction. Therefore, dynamic stretching during warm-up is a better choice, and static stretching is put after training.
The advantage of dynamic stretching is that joint synovial fluid has been squeezed out of synovial fluid and filled between joints. In the process of exercise, joint lubrication and joint flexibility are improved, and the exercise can be carried out smoothly.