1, preheating

In order to ensure safety, it is generally necessary to do a warm-up exercise before fitness exercise. The main purpose of warm-up exercise is to speed up the heartbeat slightly. It has two advantages: it can raise the body temperature of the main parts of the body; It can make more blood (oxygen) flow to muscles, so as to carry out more intense activities for the body, prepare for stretching after slight activities, and make tendons more flexible.

Step 2 stretch

Stretching exercise can increase the activity of muscles, so that muscles can quickly put into exercise in the future; Increase muscle ductility and reduce strain and tear during exercise; Increase the range of motion of joints and improve the quality of movements; Increase flexibility and relieve muscle soreness. Simply put, stretching and relaxation are essential to better exercise! Keep the time at about 5 minutes.

3. Equipment movement

There are many equipments in the gym. There are fixed instruments, dumbbells, barbells and other heavy free instruments, and they are very complicated. For friends who are new to the gym, they don't know how to start.

Junior bodybuilders: Strength training should be based on equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will feel more.

General bodybuilders: You can do strength exercises for 20 ~ 45 minutes first, and then do aerobic training for 20 ~ 45 minutes. The overall fitness time is controlled at around 1 hour.

Step 4 relax

If you squat down and rest immediately after fitness exercise, it will hinder the blood circulation of lower limbs, affect the blood circulation and deepen the fatigue of the body. In severe cases, gravity shock will occur. After fitness, some low-calorie activities should be carried out, such as walking slowly, doing some relaxation exercises, or simply taking a deep breath to promote the blood of limbs to return to the heart, so as to help pay off the "oxygen debt", speed up physical recovery and eliminate fatigue.

Step 5 supplement nutritious meals

Generally, a small meal should be supplemented after exercise. It mainly supplements a small amount of protein, carbohydrates and minerals with high glycemic index. For those who gain muscle, they should eat a meal after fitness 1 hour, and for those who lose weight and female bodybuilders, they should also supplement calories appropriately.