2. For ordinary people, the difference of time's influence on physical strength can be ignored and does not need special consideration. Choose the timing of exercise according to your own time and diet. In addition, exercise before going to bed is not recommended, because exercise before going to bed easily affects sleep.
It is best to exercise for one and a half hours after meals, at least one hour.
4. During exercise, if you sweat a lot, you need to replenish water in a small amount and many times in time.
If the purpose is to gain muscle, you can do half an hour of strength training, if the purpose is to lose weight, you can do 40 minutes of aerobic exercise, if the purpose is to increase, you can often jump at home.
The waist twisting device can strengthen the strength of the waist and abdomen and activate the muscles, joints and ligaments of the back. From the perspective of traditional Chinese medicine, large-scale waist twisting activities can dredge meridians, promote the smooth flow of qi and blood, and strengthen the waist and kidney. Then when exercising, stand on the waist twister with your feet about shoulder width, hold the handrail with both hands and keep your upper body slightly forward. The muscles of the waist and abdomen contract, and the resistance generated by fixing the upper body with both hands makes the lower limbs rotate left and right. When turning the waist, the upper body should always be upright and the lower abdomen should be as tight as possible. Waist twisting exercise belongs to muscle endurance exercise, which is biased towards aerobic and flexibility training. It should be low-intensity exercise, 57 times a week, 34 groups each time, 2030 times in each group. This instrument is very easy to use, but if you don't exercise properly, it will cause sprained lumbar muscle ligament and even lumbar disc herniation.
Don't neglect the warm-up exercise before fitness and stretching exercise after fitness, which is no less than a perfect fitness and will make your fitness get twice the result with half the effort. Don't start heavy equipment training at the beginning of fitness, which will easily lead to muscle strain and joint injury.
First, you must warm up before fitness. First, warm up your body to prepare for lifting more weights in the future. Warm-up exercise is necessary for fitness enthusiasts at any level. General 1 hour strength training and 8- 10 minutes warm-up exercise are enough. You can choose to run, ride a bike, lift your legs, or do dumbbell movements with small weight and many times.
Warm-up exercises have three main functions:
1, warm up the body, speed up blood circulation, and gradually adapt the body to high-intensity fitness training.
2, through warm-up exercise, fully exercise and warm up the body joints to prevent injury.
3. Warm-up exercises improve your physical condition and allow you to complete more weight and high-intensity training.
Secondly, stretching after fitness is of great significance to the recovery of muscles, and at the same time, it can prevent muscles from "stiff" and "dead", which greatly improves the fitness effect. Muscles are in a state of tension after strenuous training and stimulation. At this time, stretching exercise helps to relax muscles, make blood flow back to the target muscles, supplement nutrition, relieve muscle soreness and speed up its recovery process. 1 hour strength training can do 8- 10 minutes of stretching.