There are many benefits of pre-exercise preparation. The benefits of pre-exercise preparation include raising body temperature, raising heart rate, promoting blood circulation and letting more blood flow to muscles and tissues. The following is the preparation before exercise.
Preparation before fitness 1 1. What suitable sports shoes do you need to prepare to go to the gym?
To go to the gym, you must first choose a pair of comfortable sports shoes. If you want to run, you should choose running shoes with good shock absorption performance, which can reduce the impact damage to knees, ankles and other parts during running. If you only wear it indoors, choose a pair of shoes with soft soles and good anti-slip performance. For girls, yoga and various dance classes in the gym are also very popular choices. You don't need shoes for yoga. You can choose modern shoes for dancing. There are special weightlifting shoes for strength training, and beginners can start wearing canvas shoes.
2. What kind of cups do I need to prepare to go to the gym?
It's important to bring a water cup. When you exercise, you sweat. Be sure to replenish water when sweating, so be sure to bring enough water to the gym. Because the water you need to replenish before and after exercise is much higher than you expected. So you need to bring a sports cup, which has a metering type, which is more suitable for calculating how much water you drink and whether you need to replenish water.
3. What kind of weight belt should I prepare to go to the gym?
Heavy-weight strength training, such as weight-bearing squat, hard pull, bench press, rowing, etc., is unprotected, and once it is wrong or injured, the consequences are very serious. For advanced trainers, wearing a weight-bearing belt in weight-bearing training can not only protect the lumbar spine, but also promote the development of core strength.
The research shows that after wearing the weight belt, the exerciser's abdominal muscle activity increased by 10%, while the erector spinae activity increased by 23% during squatting! An advanced trainer who impacts heavy weights must have a load-bearing belt.
4. What knee pads do I need to prepare to go to the gym?
Wearing elastic knee pads can give your knee joint some support and help you squat more heavily. Just remember not to tie it too tightly. It will be better to choose thick and long knee pads when choosing. You'd better wear knee pads to exercise your injured knee.
What should I pay attention to when going to the gym?
1, warm-up before training, warm-up after training and warm-up before stretching training are important guarantees to get the best training effect, but they are often ignored. Aerobic exercise should be carried out for 5- 10 minutes before training, in order to improve heart rate and body temperature and prepare for the upcoming hard training.
After the warm-up, 1 group 10-20 light weight exercises will be conducted for the target parts on the training day. Proper stretching is necessary when muscles are tired after training. The flexibility of the body will be improved after training, which is conducive to stretching. Don't forget to train for the final relaxation exercise, usually a few minutes of low-intensity aerobic exercise.
2, normal breathing Normal breathing can effectively prevent high blood pressure. The basic principle is to inhale when lowering the weight, hold your breath when lifting, and exhale when lifting.
3. The relationship between muscle size and the amount of exercise. How much exercise a muscle should use is closely related to the size of the muscle itself. Chest, back, legs and other large muscle groups, exercise is relatively large. Small muscle groups such as arms and shoulders should choose less exercise.
The benefits of going to the gym
1, the most important thing in exercise is to reduce fat, keep your body tight and increase your muscle strength. Only by insisting on proper strength exercise can you keep your body tight. As long as it is appropriate, you will not lose your shape because of muscle tension.
2. Exercise can increase muscles and also achieve the effect of losing weight. Proper exercise can increase the burning of fat, at the same time, it can also enhance metabolism and maintain the vitality of the body.
Exercise in the gym can not only increase people's vitality, but also enhance people's physique and spirit, so people can stay energetic.
Exercising in the gym can also strengthen people's communication skills. People who go to the gym to exercise are like-minded people, so there are more topics to become good friends and make their lives more colorful.
Generally speaking, going to the gym to exercise is an important means to keep a person healthy now. The gym has professional coaches and equipment to better achieve the effect of exercise, but going to the gym to exercise should follow a certain exercise order. The correct order of going to the gym for exercise is the basis of ensuring the exercise effect and protecting yourself from injury during exercise.
Prepare 2 1 before fitness, and prepare fitness clothes.
Put on comfortable and loose clothes or fitness clothes, and then prepare a change of clothes, so that your body stinks after fitness training, you can take a bath and put on clean clothes, and your body will feel particularly comfortable.
Step 2 prepare a pair of headphones
When you exercise in the gym, you can also prepare a pair of headphones, which is convenient for you to listen to music during training, which can distract your fatigue and make you persist unconsciously.
3. Prepare a pot of water.
In the process of fitness, the body will sweat, resulting in water shortage. 300ml of water should be added before fitness, and water should be added in time during fitness to avoid dehydration.
4, clear the specific fitness process, to avoid blind exercise.
You must be clear about the scientific fitness process before fitness, and you can't practice blindly. Scientific fitness process can make your exercise clearer and improve your fitness efficiency.
Warm up before fitness, exercise joints and promote blood circulation. When exercising, you should arrange strength training first, and then do aerobic exercise. Don't miss the training in the equipment area. To learn the training methods of various instruments is an important way to shape muscle figure and excellent curve. People who lose weight or gain muscle need to do more weight training.
Pay attention not to play with mobile phones during fitness, concentrate on exercise, and grasp the rest time between groups during strength training to avoid congestion reduction and affect the fitness effect.
5. Rest for half an hour before taking a bath.
Don't take a shower immediately after fitness. At this time, the pores expand, and bathing is easy for bacteria to invade, but the immunity will decline. After fitness, you sweat profusely and your body temperature rises, so it is not appropriate to blow air conditioning directly.
I suggest you do a set of stretching exercises to relax your muscles and wait until your body temperature returns to normal before taking a bath to avoid catching a cold and getting sick.
6. Beware of some taboos before and after fitness.
Don't eat too much before fitness, and don't exercise on an empty stomach, which will affect the exertion of fitness. Eating too much supports the body's oxygen supply to the stomach, which is easy to cause stomach upset during exercise, and fasting exercise is easy to cause hypoglycemia, which will reduce the expressive force.
Don't eat and drink after fitness, keep a healthy diet and improve fitness efficiency. People who gain muscle can add meals half an hour after training to provide energy support for muscle growth. People who lose fat should keep their mouths shut and avoid taking too many calories.
Preparation before fitness 3 1. How to prepare for fitness?
As we said before, some dangerous events often occur during fitness, so how to avoid them? This requires us to prepare in advance! But every sport has its own attributes. How to prepare before fitness?
1, head movement
When we went to physical education class, we all had head movements. You can turn around in the same place. It won't take long. It only needs about 10.
2. Shoulder movement
Shoulder strap is the most commonly used shoulder exercise, because the training of upper limbs can not be separated from the strength of shoulders during fitness, which requires a lot of shoulder joints, so it is necessary to warm up the shoulders. You can wrap your shoulders clockwise, put your hands on your shoulders, and wrap them counterclockwise. The total time is controlled at about 30s.
3. Waist exercise
The waist is the center of our exercise. Everyone must warm their waists to avoid sprains. You can practice waist-circling, just twist your waist in place, and of course, you can run in stride, with excellent results.
4. Leg exercise
Leg exercise is mainly aimed at our knee joint, because the thigh exerts strength when practicing legs, and generally speaking, the negative importance of squat is greater than our weight, and the pressure on the knee is still great, so we must stretch.
Second, what should I pay attention to in fitness?
1, avoid long-term fitness
Fitness consumes a lot. If you maintain high-load exercise for a long time, your body will soon be tired. At this time, with the accumulation of lactic acid, the body is prone to cramps and other phenomena. Moreover, due to the consumption of energy, we are also prone to dizziness, so we should avoid long-term fitness and generally control it within 60 minutes.
2, the action should be standardized
Many people are injured in fitness because of irregular movements, which may not be obvious in a short time, especially if the same wrong movement is repeated for a long time, which will do great harm to our health.
3. Don't choose something too heavy.
When choosing a load, you must choose according to your own ability, and don't blindly imitate the great god to try the weight. We can only try heavy weights after muscle strength gradually increases.
4, pay attention to observe the physical condition
If you are tired, cold, etc. Don't go to the gym, so as not to bring more burden to your body!
Conclusion: Fitness has many benefits for us, but we must be prepared for it. Then the question is coming, how to prepare for fitness? Everyone should warm up the head, shoulders, waist and knees in a targeted manner. At the same time, when exercising, we still have a lot of precautions, avoiding long-term fitness, not choosing overweight, standardizing movements, and not exercising when you are in poor health! Only in this way can we ensure our own safety!