Carbohydrate supplementation is more important. Eat something 30 minutes in advance, and you will feel more energetic when you exercise. Many people 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. Dieters can divide dinner into two parts: before exercise and after exercise.

stretching

The purpose of stretching before exercise is to reduce the viscosity of muscles, increase the blood flow of exercise muscles, improve sports performance and reduce the occurrence of sports injuries.

Step 3: 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.

Step 4: Tidy up your 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, the target muscles should also be stretched between groups.

Step 5: Take a shower and change clothes.

Don't rush to take a shower after training, have 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.

Step 6: 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.

Extended data:

Matters needing attention

1, many people who exercise for the first time, without saying anything, run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats.

Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.

People who enter the gym for the first time will encounter sports injuries more or less within 45 days. Because large musical instruments require high flexibility and balance of the body, balance, stability and flexibility should be exercised for at least one month before practice. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.

3. Many fitness novices are new to the gym, and they can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. The strength training equipment such as chest pusher and barbell is not very suitable for beginners to practice. Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.

References:

Baidu Encyclopedia: Fitness