Warm-up method of fitness at home: warm-up method
The basic concept of warm-up exercise is to wake up muscles and let them know that we are going to do a series of exercises. Therefore, the warm-up exercise should not be too intense, and the heart rate should be kept at a certain level. In this process, it is ideal to talk easily with peers. There are many ways to warm up, such as walking, stair machine, stretching, standing still and so on. As long as you can wake up all your muscles and prepare your heart and lungs for five to fifteen minutes, you can achieve the same effect.
Warm-up method of fitness at home: comprehensive warm-up exercise
The general purpose of warm-up exercise is to promote circulation, increase the blood flow of muscles and the speed of nerve reaction, so that the functions of various parts of the body can reach the state of preparing for activities, which is enough to cope with the load and emergencies behind. You can achieve the effect through gentle jogging, brisk walking, gentle exercise, jumping in place or stepping. Generally speaking, you should at least sweat a little.
Warm-up method at home: full-body stretching
Full stretching exercise, also known as lacing, aims to increase the extensibility of muscles, tendons and ligaments, make joints move and prevent strain. Stretching is not just a comparison between painting and painting. The movement should reach the limit as much as possible, avoiding repeated stretching by elastic impact, but keeping it in a tight posture 10 to 20 seconds.
For different sports, it is particularly important to have different strengthening parts, such as the shoulder extension of baseball pitcher, the achilles tendon extension of basketball and the wrist extension of badminton.
Warm-up method at home: exercise unique activities.
Sports-specific activities, that is, actions related to real sports events, need to know that each sport has its own particularity, and whole-body exercise is not enough to cope with the changes of different sports limits, so this part is particularly important, for example, basketball players will turn back and run before the game, and lay up with the ball; Baseball players can pass and swing; Table tennis players will pull the ball before the official competition.
The way to warm up at home: stretch and relax.
Stretching can make the coordination between muscle ligaments and joints softer, which is difficult to describe. Reduced stretching, also known as "stretching ribs", is the most common and convenient warm-up exercise, which can be carried out anytime and anywhere, and it is also gentle, and it is a good way to wake up muscles. As long as you master the trick, the effect is as ideal. Many times, I don't have time to go to the gym, so I do 15 to 20 minutes of stretching exercise at home, which can not only rest my muscles, but also achieve the effect of relaxation, killing two birds with one stone.
Technical terms of fitness exercise
1, location
Refers to the muscle parts to be trained in an exercise. For beginners, the concept of part is rough and general. Such as pectoral muscle, dorsal muscle and biceps. For professional athletes, the concept and significance of parts should be
More detailed and accurate. Such as the upper edge, lower edge, middle bundle, outer edge, inner edge, lower outer angle and lower inner angle of pectoralis major.
Step 2 act
It is said that it takes several exercises to train a certain muscle group. For beginners, it is enough to do 1-2 exercises at a time for each part. For athletes, sometimes there are as many as 6-8 training movements in a certain part.
3. Number of groups
In bodybuilding training, the number of groups of each movement ranges from 1 and 2 to 7, 8 or even a dozen groups. It depends on the training stage, purpose and level. Generally speaking, beginners do 1-4 groups for each movement, and middle and advanced athletes and bodybuilders do 4-6 groups/movements.
4. Number of times
Refers to the number of repetitions that a group of exercises can complete when they are exhausted. Also known as effective times, generally less than 4 times is used to improve strength. 5- 15 times is moderate and can be used to increase muscle volume and circumference. 16 times or more is the multiple, which is mostly used to improve muscle separation, fineness and fat reduction.
5. Weight
It is said that the weight used in training is usually different from the actual resistance load of muscles according to different movements. If the maximum weight that can be lifted at a time is taken as a reference, 85% of the maximum weight is a large weight; 65%-80% is medium weight; Weights below 65% are small weights. Moderate and heavy training can increase strength and muscle circumference. Small and medium weight training can improve the clarity, separation and fineness of muscles and reduce some fat.
6. Grouping segments
This is a very important factor that is not paid much attention to. Refers to the rest time between the previous group and the latter group. This time is actually an indefinite time, not 30 seconds or 1 minute. In actual training, it depends on my age, the size of my muscles and my physical condition at that time. Generally, the heart rate shall prevail. When the heart rate returns to the limit heart rate of 220- 50-60% of my age, I can start the next group of training. Of course, under normal circumstances, the short interval is usually about 20-40 seconds, the middle interval is about 1 minute, and the longer interval is more than 1 minute.
7. Speed
Refers to the speed of doing exercises, including the whole process of ups and downs. Generally, the burst speed of each action is fast when it is below 1 second, medium when it is around 1-2 seconds, and slow when it is over 3 seconds. Bodybuilding training generally adopts uniform slow and medium speed. It is wrong to use inertia in all kinds of swinging movements and free falling movements when doing exercises.
8. Frequency
Practice frequency refers to training several times a week. According to the different training level, the frequency of practice is also different. Usually beginners can practice three times a week, intermediate practitioners can practice three or four times a week, and high-level athletes can practice even twice a day during the season. However, for a certain muscle group, the training frequency should not be too frequent. The higher the level, the less training times per week. Because the experiment shows that after an intense and heavy exercise training, the physical function is in a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it takes 5-8 days to recover excessively! Therefore, many high-level elite athletes only train each muscle group once a week for routine training.