1, preheating

Step 2 stretch

Stretching training instructions:

Avoid stretching injured muscles or parts.

Each group of muscles and joints should be fully stretched within a safe range.

Avoid elastic vibration stretching, and at the same time, the stretching range must be gradually increased.

Each flexible stretching action lasts for 6-90 seconds.

Warm up before flexibility training.

Benefits of stretching:

Increase the function and range of joint activity.

Reduce the chance of muscle injury

Improve blood and nutrition supply to joints.

Reduce the degree of delayed muscle soreness (DOMS)

Improve sports performance

Relaxation and recovery of muscles.

Balance muscle strength

3. Formal exercise (instrument training) (resistance training)

Step 4 relax

(If you are afraid of long muscle circumference, you can choose: muscle endurance training with small weight for many times)

(Select each group to complete 15 or more weight)