Be sure not to ignore the warm-up exercise before fitness and fitness after the stretching exercise, its role is no less than a perfect fitness, will make your fitness twice the effort. Do not fitness, start the training of large weight equipment, which can easily lead to muscle strain, joint damage is also very large.
A, fitness must be warmed up before the first warm-up exercise, first warmed up the body to be able to lift a larger weight after the preparation, no matter what level of fitness enthusiasts warm-up exercise is a must-do, the general 1 hour of strength training 8-10 minutes of warm-up exercise is enough, the action you can choose to run, cycling, high leg lifting, or a small amount of weight, more often than not, the dumbbell action.
The role of the warm-up exercise is mainly 3:
1, warm up the body to accelerate blood circulation, so that the body gradually adapted to high-intensity fitness training.
2, through the warm-up exercise, fully active and warm-up body joints, to prevent injuries.
3, warm-up exercises to enhance the physical state, so that you can complete a larger weight and high intensity training.
Two, after the fitness stretching action on the muscle recovery is significant, while preventing muscle training "stiff", training "dead", to a large extent, to improve the fitness effect. After a large intensity of training stimulation of the muscles in a state of tension, this time to do stretching exercise helps to relax the muscles, so that the blood flow back to the target muscles, for its supplementary nutrition, relieve muscle pain, speed up the recovery process. 1 hour of strength training can be done for 8-10 minutes of stretching exercise
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