Warm-up+anaerobic training+aerobic training+stretching
Warm up before strength training, then do big weight comprehensive movements, then do small weight targeted movements, and finally train the core.
If you want to lose weight, you can add aerobic training or HIIT training after core training, and then stretch systematically.
The best exercise time every day
Stretch at 7: 00 to 8: 00 to wake up the body.
9:00- 1 1:00 the best time to plastic stovepipe.
16:00- 18:00 is the best time to burn fat.
The optimum stretching period is 20: 00 to 2 1: 30.
First, warm-up exercise
The first and most important step is to warm up, but this is the part that many people ignore. The purpose of warm-up is to activate the target muscle group and prevent injury.
The body slowly rises to the best state of exercise, the muscles are congested, the joints are lubricated, and all the functions of the body are ready for exercise. At this time, if you exercise again, efficiency and safety will be effectively guaranteed.
Specific steps
1 Duration: 10- 15 minutes
Recommended actions: jump up and down, run with your legs raised and your hips kicked, and run with your feet alternately back and forth.
If you exercise in the indoor gym, you can choose jogging 10 minutes to warm up.
Two. anaerobic exercise
First upper body, then lower body, and finally core training.
Upper body training needs the support of the lower body to complete, and top-down training can reduce the risk of injury. In addition, both upper and lower body training requires waist and abdomen strength. Only by putting the core training of waist and abdomen in the final exercise can the training effect and safety be guaranteed.
First do the comprehensive action with big weight, and then do the action with small weight.
Heavy-weight comprehensive movements refer to those comprehensive stimulating movements that contribute to the growth of muscle groups, such as hard pulling and squatting. Small weight directional movements refer to those directional movements that can better sculpt details, that is, some single-joint and medium-small load movements.
It is recommended that you exercise in the following order.
Chest-back-shoulder-arm-leg-core waist and abdomen
Three. Aerobic training
Aerobic exercise mainly plays a role in reducing fat, such as jogging, swimming and elliptical machine.
After strength training, the body's glycogen has been consumed to a certain extent, and the joints of the whole body are active. At this time, continue aerobic exercise and burn fat more efficiently!
Specific steps
1 Duration: 30-40 minutes
2 suggestion: jogging or HIIT high-intensity interval exercise.
Four. Post-exercise stretching
Stretching after exercise helps to increase muscle contraction and extension, accelerate muscle elasticity recovery, relieve soreness, avoid sports injury, improve muscle stiffness and make muscle lines more slender!
Stretching essentials
1 sequence: from bottom to top, from back to front, so as not to miss some local stretching.
2 time: stretch a part for 15-30 seconds at a time.
3 strength: stretch to slight pain or pulling feeling.
Don't eat immediately after fitness.
It is recommended to eat at least 30-40 minutes after fitness.
Just after exercise, all organs of the body are working, and the blood circulation is very fast, which will naturally lead to a decrease in blood supply to the gastrointestinal tract after exercise.
Eating at this time, the stomach can not work normally, which is not conducive to the timely digestion and absorption of food. Eating immediately after regular exercise, after a long time, is easy to get gastrointestinal diseases.
Intransitive verbs about taking a bath
30 minutes after fitness is the ideal time to take a bath.
You can't take a bath immediately after fitness, because the circulation and metabolism of the body are accelerated after exercise.
If you take a cold bath, it is not conducive to muscle recovery, but also affects blood circulation. If you take a hot bath, the oxygen in the high-temperature room is insufficient, which will easily lead to hypoxia in the brain, heart and other parts, insufficient blood supply, dizziness, weakness and other symptoms.