I. Self-assessment
Before doing any exercise, you need to make a self-assessment, including whether you have muscle aches, whether you are suitable for exercise at that time, whether you have enough energy, whether you should eat food before exercise, etc.
Second, warm up
1, lasting 10~ 15 minutes.
The functional warm-up activity lasts 10~ 15 minutes. Start with slow movements, then push to fast movements, and finally do explosive movements.
Dynamic stretching
2. Dynamic stretching
Including kicking the leg to the arm when walking, jumping and kicking the buttocks. Can actively stretch muscles and ligaments, thereby increasing the range of motion and reducing the risk of injury.
3. Targeted
Warm-up should be similar to actual exercise.
Third, strength training.
1 for 30 minutes ~ 1 hour.
Abide by the principle of improving muscle strength first, then enhancing muscle quality, that is, carrying less weight and repeating it many times first.
2. High energy consumption first, then low energy consumption.
High-energy training includes the training of large muscle groups such as chest muscles, back muscles and leg muscles; Low-energy training includes small muscle groups such as triceps brachii, biceps brachii and abdominal muscles.
3. Order: upper body → lower body → core
If you practice the lower body first and then the upper body, it is easy to be unstable and increase the risk of injury.
Upper and lower body training will use waist and abdomen strength (core strength), which will not affect other training effects and ensure the safety of the whole exercise.
It can be carried out in the order of chest → back → shoulders → arms → legs → core (waist and abdomen).
Fourth, aerobic training.
After completing strength training, physical fitness declines, which can appropriately shorten the time of aerobic exercise, or just as a way to relax. Jogging and brisk walking are recommended.
Verb (abbreviation for verb) stretch
After each exercise, you must stretch and relax your joints, help your muscles recover their original length, accelerate the recovery of muscle elasticity and relieve soreness.