1, necessary warm-up activities

You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed the muscles are, the more embarrassed they are to control and expand. Doing these exercises will reduce your chances of getting hurt. So it's best to spend 5- 10 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.

Second, the very necessary stretching exercise.

There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, so as to prevent muscle soreness the next day. It should be noted that the time to do this action is after you finish the warm-up exercise, and each action lasts for 20 ~ 30 seconds, which helps you relax your muscles and get more meaningful stretching exercise.

No.3, overload weightlifting

If you blindly try to lift more than your body load, you may cause muscle strain, sprain and even hurt your back. From this point of view, it is more appropriate to choose a weight of 3-6 kg. Repeat the action at ordinary times 15 ~ 20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat it 8 ~ 12 times. Remember not to rush for success, only by completing exercises in moderation can you achieve good results.

Fourth, excessive exercise.

Since the purpose of fitness is to stay strong in the future, don't expect to win the "gold medal" at once. Therefore, when you find that your heart is beating too fast and you can't finish a sentence in one breath, it means that you have done too much exercise. Many coaches think this is the primary reason why most people give up halfway. Because once they feel that exercise brings them discomfort, it is difficult for them to stick to it.

In addition, if you feel that you are in poor health, you can choose some easier exercises to finish. It is also a good way to use fitness equipment to learn the basics and improve the coordination of movements. In any case, as long as you don't put too much pressure on yourself and persevere, you will benefit from it.

One of the benefits of the gym: the atmosphere

In fact, many fitness friends can't stick to their own exercise plans, so it's certainly difficult to fight alone.

But when you walk into the gym and see so many people who work out like you, they are all so diligent in fitness. Bian Xiao believes that your enthusiasm will be aroused! Fitness in the gym is easier to drive you to complete your fitness plan.

The second advantage of the gym: professionalism.

The equipment in the gym is more professional, and there are people who specially guide you to exercise. More importantly, there are a group of fitness professionals. Therefore, as a novice, don't be afraid to do anything wrong. As long as you are not ashamed to ask questions, I believe you will soon gain professional knowledge and become a fitness god.

The third benefit of the gym: a more comfortable experience

Different from the outdoor fitness in Leng Xia in winter, the environment of the gym is very comfortable, not only the temperature is very suitable, but also the bathroom can be provided. What a pleasant thing to take a comfortable bath after exercise.