Fitness precautions, fitness exercise can help us exercise and promote metabolism. Nowadays, there are more and more people with weak constitution, so it is very necessary to go to the gym to keep fit. Here are some precautions in fitness.
Fitness precautions 1 What should men pay attention to in fitness?
1, there must be some warm-up exercises.
You can stretch your back, waist and neck muscles for 10 minutes before fitness, and prevent neck sprain by turning your head and shoulders. Pull your foot back 10 second to prevent sprain. Try to choose shoes with help to prevent ankle injury.
Stretching the whole body muscles before exercise can prevent ligament and muscle strain caused by local stress, and stretching the ankle can enhance the strength of joint activity and prevent joint and ligament strain of the foot.
Before each exercise, choose shoes or insoles with arch protection to prevent the pain caused by excessive muscle disharmony. Doing a complete warm-up and relaxation exercise can prevent bone and joint fractures all over the body.
2. Protect your body while exercising.
We should choose suitable fitness programs according to our own characteristics, not exceeding the physical load, and adjust the amount of exercise. When you make your body feel a little sweaty, hot and comfortable, you can't do strenuous exercise blindly to improve your body's resistance and immunity. If the brain lacks oxygen during exercise, it should stop immediately and lower the position of the head so that the brain can get enough blood supply.
Sweating a lot, if you don't replenish water in time, may lead to physical collapse. Try not to drink caffeinated drinks during this period, otherwise it will cause vasoconstriction and lead to myocardial ischemia.
If you feel uncomfortable during exercise, you should choose a ventilated place to rest in time to reduce unnecessary walking and talking. When you faint during exercise, you should seek the help of a doctor immediately. At the same time, you should observe whether the patient still has heartbeat, breathing and pulse. If not, cardiopulmonary resuscitation and artificial respiration should be carried out in time.
Take good care after exercise
Pay more attention to rest after fitness, exercise to relieve fatigue, and try not to smoke, otherwise you will be weak and have chest pain because of insufficient oxygen supply. After rest, I still feel unwell, headache and dizziness, and my food intake is obviously reduced. I should go to the hospital for examination in time.
When you sweat heavily during exercise, you will feel thirsty. The more you drink, the more you sweat. At the same time, trace elements and electrolytes in your body will also be lost. Sports drinks or light salt water should be selected to supplement electrolytes and energy after exercise.
Matters needing attention in fitness 2 1. Remember to bring your own cup and clothes before training.
At the same time, after changing clothes in the locker room, take care of your keys, mobile phones and other valuables.
Please remember to warm up before exercise.
Many people who come into contact with fitness for the first time use equipment as soon as they enter the gym. Therefore, they are easily injured. In fact, whether you are doing aerobic or strength training, doing 10- 15 minutes of warm-up exercise before this will make your overall training state better, such as stretching, chest expansion, stretching, jogging and so on. Warm-up 10 minutes.
3. Remember not to weigh blindly!
For small white novices, they hope to have a big breakthrough in the short term, but in fact, this idea of quick success and instant benefit is often counterproductive!
First of all, blind weight-bearing will make it more difficult for you to feel the contraction of the target muscle group, and you can only count how many times you have completed it.
Secondly, it will make mistakes in technique and posture when we exercise as a whole.
Finally, excessive resistance leads to multiple muscle groups of the body to assist in exerting force, forming what we often call "compensation".
Upper error limit drop-down demonstration:
The body is compensated.
4. Be sure to ask for advice with an open mind
Many novices are confused when they first arrive at the gym, and many instruments don't know how to use them correctly. Please remember not to be shy at this time! Don't be shy! Ask the bosses around you more. Most of them are cold-hearted and willing to share their training experience with you.
5. Adjust breathing during training.
Controlling breathing allows us to exert our strength and control our muscles better. Inhale when you relax, expand your chest, and exhale slowly through your teeth when you exert your strength. )
Try not to hold your breath during the whole process, even if it is extremely heavy, even if it is shouted out as exhalation. Holding your breath is easy to get hurt, dizziness and even a rapid rise in blood pressure.
6. Girls must not bring makeup training.
Sweating is indispensable for aerobic or anaerobic training. During training, the pores of the body will be completely opened, and cosmetics will easily block the pores, leading to a series of problems such as acne and skin deterioration.
Share a photo of "Madou loves fitness" here, so Atao thinks that sometimes a sweaty girl can be a goddess regardless of her face value! !
7. Don't rest immediately after training.
Otherwise it will lead to dizziness and other symptoms. You can reduce the training intensity appropriately, or walk slowly for a while, and take your belongings and leave after your heart rate returns to normal.
Fitness precautions 3 1, warm up first, and then run on the treadmill.
Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press or do several squats first.
Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.
2. Measure the balance before practicing large musical instruments.
People who walk into the gym for the first time will encounter sports injuries more or less within 45 days. Because large instruments require high flexibility and balance of the body.
So before practicing, you must have a balanced, stable and flexible exercise for at least one month. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.
3. Strength exercises start with dumbbells.
Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. But barbell and other strength training equipment are not very suitable for beginners to practice. Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.
4 or 40 minutes is the best exercise time.
Many people will stay in the gym for several hours and reconnect all the equipment, but they still feel dissatisfied, which is easy to make people tired and cause muscle pain. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.
5. Wear jogging shoes and thick socks to the gym.
Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are relatively thin, and the foot muscles of novices are in a relaxed state, which is easy to cramp or sprain. So people who want to exercise for the first time had better choose jogging shoes, training shoes or thick socks.
6. Exercise muscles and supplement food within one hour after fitness.
Diet is also very important for beginners with different fitness purposes. For example, people who exercise muscles should eat something with more carbohydrates within one hour after exercise, and rice is a good choice. For people who want to lose weight, it is best not to supplement food within one hour after exercise.