First, warm up.
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:
(1) can raise the body temperature of main parts of the body.
② It can make more blood (oxygen) flow to muscles, so as to perform more vigorous activities for the body. Be prepared for stretching exercise after slight activity, which will make the tendon more flexible, because it will raise the body temperature and increase the range of joint movement, thus avoiding the damage of joints, ligaments and muscles.
It is best to keep the time around 15 minutes.
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 for 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.
Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
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.
It is suggested that this session take 10- 15 minutes.
Verb (abbreviation of verb) supplementary nutritious meal
Generally, a small meal should be supplemented after exercise. Mainly supplement a small amount of protein, carbohydrates and minerals with high glycemic index.