1, prepare at home
Carbohydrate supplementation is more important. Eat something 30 minutes in advance, and you will feel more energetic when you exercise.
Many girls think that you should not eat to lose weight. But if the energy of fat metabolism is insufficient, the weight loss effect will be greatly affected.
Dieter: You can divide dinner into two parts: before exercise and after exercise.
Prepare sportswear and sneakers.
2. Warming up
Start with gentle and relaxing exercise, and don't increase the intensity too fast to make your body sweat slightly.
Obese people can choose bicycles, elliptical machines and other equipment to warm up to reduce the impact on joints.
Before intensive training, warm up the main muscles, such as a group of lightweight training.
3. Discipline training
Basic composition: strength exercise+aerobic exercise.
Premise: Get the information of personal physique through physical fitness test, determine the training goal according to personal physique, and arrange the training plan according to the training goal, including the adjustment of training content, focus and plan.
4. Strength exercises
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.
Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
5. Organize exercises
Mainly stretching. The method is static stretching, not jumping up and down.
Each part can be repeated 2 ~ 3 times, each lasting 15 ~ 30 seconds.
In addition, in the process of equipment training, teams and teams should also stretch the target muscles.
Step 6 take a shower and change clothes
Don't rush to take a shower after training, take a rest and wait until you stop sweating.
Take a bath with warm water.
The most prone to problems in the gym is the sauna room. After intensive training, a lot of blood has flowed into the muscles. At this time, sauna, internal organs and brain blood supply and oxygen supply are relatively insufficient, which is prone to danger.
7, nutritious meals
Generally, a small meal should be supplemented after exercise.
Mainly supplement a small amount of protein, carbohydrates and minerals with high glycemic index.
Muscle builder: You should have a dinner after 1 hour of fitness.
Female bodybuilders and dieters: We should also supplement calories appropriately.