In any fitness exercise, you should warm up well before the exercise. Warm-up exercise can promote the blood circulation of the human body, make the organs and systems of the body enter the exercise state from the quiet state, adapt to the needs of fitness exercise, help oxygen to deliver energy substances to the working muscles in time, and eliminate metabolites (such as lactic acid, carbon dioxide, impurities, etc. ) in time. In addition, warm-up exercises can increase the temperature of muscles, ligaments and joints. It not only improves the range of motion and ability of joints and ligaments, but also reduces the viscosity of muscles, thus improving the contraction and extension ability of muscles. This can not only improve the training quality, but also prevent sports injuries.

Tips: Warm-up method

1. When doing warm-up, apart from the routine warm-up from head to toe (that is, from top to bottom), you can fully exercise the joints, ligaments and muscles of all parts of your body, and you can also use aerobic equipment such as treadmills and exercise bikes.

2, after the whole body warm-up, but also targeted for local joints, ligaments and muscle activities. If the main part of a day's exercise is the shoulder (deltoid muscle), then you can fully warm up the shoulder with the help of equipment or bare hands. You can also pull down the heavy hammer in front of or behind the neck with the help of a high stretcher, and do 1-2 groups before and after, and do 15 times for each group of light weight. The purpose is to fully warm up the shoulder joint, muscles, ligaments and adjacent muscle groups, which is helpful to exert greater strength in formal exercise and prevent the injury of local or adjacent muscle groups.

3. Warm-up exercise should be within 10 minutes. But in winter, the weather is cold and the temperature is low, so the warm-up exercise time can be a little longer, about 15 minutes.

Note: Warm-up time should not be too short or too long, too short, the body can not get enough exercise, the state is not good, and sports injuries are prone to occur. However, if the warm-up time is too long, the physical strength will be consumed prematurely, which will affect the formal exercise.

Rule 2: Exercise should be equipped with fitness protective gear.

Exercisers should be equipped with different fitness protective articles according to different fitness exercises. It can not only improve the safety factor, but also improve the training quality. For example, wear sportswear, sports shoes and socks when exercising; There are also protective belts, wrist guards, gloves and other series of protective gear.

In addition, check whether the equipment is safe and so on. In addition to the above, in order to prevent hidden dangers in fitness exercise, fitness exercisers must choose safe and effective exercise programs according to their physical condition, age and gender differences, or consult experts in fitness exercise or ask personal coaches for guidance. Get ready. And ask them for guidance.

Rule 3: Strengthen the protection consciousness of fitness.

Concentration is one of the most important factors in fitness, which can not only improve the quality of training, but also prevent accidental injuries. In the process of exercise, if the body shows signs of discomfort, you should appropriately reduce the amount of exercise or stop exercising immediately, and you must strengthen the awareness of self-protection and self-monitoring and preventive measures.

Rule 4: Do some tidying and relaxing exercises after exercise.

Many bodybuilders often leave immediately after exercise because of lack of relevant fitness knowledge or because of the rush of time. Although there were no signs of discomfort at that time, when you repeat a certain part of exercise the next day or next time, you may have bad symptoms such as muscle pain or joint injury. In severe cases, the metabolic products of muscle do not subside in time after exercise, which will cause inflammation and may lead to thrombosis over time. It can be seen that after fitness exercise, finishing and relaxing exercises can make the human body transition from a moving state to a quiet state.

The metabolism and synthesis of human energy during exercise is the process of strengthening and improving muscles; Maintaining the high-level operation of various organ systems is helpful to relieve muscle spasm, maintain the oxygen intake at a certain level, repay the "oxygen debt" and strengthen the elimination of lactic acid; Helps to quickly eliminate fatigue and promote physical recovery.

Tip: Ways to organize and relax.

1, jogging. Jogging for 5- 10 minutes can fully promote the recovery of the body. After practicing your thighs, you can ride an exercise bike with less resistance 10 minute, which not only relieves the tension of thigh muscles, but also restores the elasticity of muscles. Thereby improving the contraction and extension ability of thigh muscles. Why not do it?

2. Stretching exercises in the opposite direction. After the exercise of the instrument, the local muscle group or a certain muscle is always stimulated by many actions with different intensities, which makes the muscle in a stiff and tense state. Therefore, after the fitness exercise, it is necessary to arrange various stretching and stretching exercises in the opposite direction to the main training site. These exercises can lengthen and stretch the motor organs and restore them to their original functional state, which is of great benefit to accelerating the recovery of the body and preventing sports injuries. If you have finished the shoulder and waist exercises, you can do relaxation exercises such as hanging on the horizontal bar, lifting your knees or swinging back and forth, which has a positive effect on relieving the pressure and soreness of shoulders, waist (intervertebral disc), joints, ligaments and muscles and promoting the recovery of your body.

Rule five of fitness: ensure rest.

After physical exercise, the body, motor organ system and physiological function are often in the lowest state. At this time, the body is often overdrawn and a large number of muscle cells are damaged. Proper rest is conducive to accelerating the recovery of physical strength. If you don't have enough rest or sleep. It will affect the recovery of the body, cause overtraining and lead to hidden dangers in sports. It can be seen that it is necessary to reasonably arrange 1-2 days of rest every week.