Stretching after fitness is as important as warming up before fitness, which can not only shape perfect muscle lines, but also avoid the injury caused by muscle stiffness and the feeling of pain after exercise. Mainly static stretching, the duration is about 10 minute.
Extended data:
Precautions:
1, choose the right clothes
Before fitness, you must choose appropriate sportswear and sports shoes, which is the premise to ensure the safety of training. If you have heavy training, please prepare protective gear.
2. Confirm the goal and motivation.
Everyone's purpose of exercise is different. You should first understand your motivation and goals. No matter what strange goals you want to lose weight, become healthy and gain weight, change your physique, eat more, etc. You have to find out what you can work for before you can continue to exercise.
3. Know your physical condition.
Most people who have never been exposed to sports at all are not very clear about their physical condition. It is suggested that you can consult a professional doctor or coach for evaluation first, and at the same time clearly understand the body composition through the instrument. When evaluating, you should provide your family history, special diseases or uncomfortable parts at ordinary times to let the coach know. The more detailed you are, the more appropriate advice you can get.
4. Choose the exercise that suits you.
Knowing your physical condition can help you choose the exercise that suits you. You can match it according to your goal, motivation or preference, environment and time. Not every sport is suitable for everyone. Never follow others in sports. Make sure you like it first, or your physical condition can match before you choose.
5. Warming up
Regardless of any training, warm up before fitness. Warm-up in advance can activate the joints of all parts of the body and activate the muscles of the whole body. Let the muscles contract more efficiently, accelerate the blood circulation of the body, and avoid injuries during exercise.
Warm-up exercises don't need long time and heavy weight. You can start with simple aerobic exercise and sweat slightly for 5~ 10 minutes. For example: treadmills, elliptical machines, spinning bikes, etc. And finally do some stretching.
Step by step practice
Many beginners who have just started exercising are very enthusiastic. They want to plan very high-frequency exercise for themselves, and even think they should exercise every day. However, it is also easy to burden the body. Once the body feels burdened and begins to feel tired, it is easy to give up exercise. It is suggested that you can arrange exercise 1~3 times a week at the beginning, and gradually increase it after you get into the habit.