1, necessary warm-up.
You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed a muscle is, the easier it is to control and expand. Doing these exercises will reduce your chances of getting hurt. Therefore, it is best to spend 5 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.
2. Extremely necessary stretching exercise
There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, so as to prevent muscle soreness the next day. It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20-30 seconds, which will help you relax your muscles and get more meaningful stretching exercise.
3. Don't overload the weightlifting.
When you see more than 30 candles on the birthday cake, you can't help thinking about how the years fly, but that's not the reason why you rushed into the gym to grab the dumbbell at first.
You need to start slowly and increase your exercise step by step. The fitness instructor will warn you that taking your time is the key to exercise. Because you may not imagine what kind of pain you will have within 24-48 hours after exercise, you need to be careful from the beginning. In addition, if you blindly try to lift more than your body load, it may lead to muscle strain, sprain and even back injury.
In this way, it is more appropriate to choose a weight of 3-6 kg. Repeat the action at ordinary times 15-20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat 8- 12 times. Remember not to rush for success, only by completing exercises in moderation can you achieve good results.
4. Don't exercise excessively.
Since the purpose of fitness is to persist in the future, don't expect to win the "gold medal" at once. Therefore, when you find that your heart is beating too fast and you can't finish a sentence in one breath, it means that your exercise is too intense. Many coaches think this is the primary reason why most people give up halfway.
Because once they feel that exercise brings them discomfort, it is difficult for them to stick to it. In addition, if you feel that you are in poor health, you can choose some easier exercises to finish.
People who don't want to go to the gym can choose appropriate aerobics videos, learn how to get started and improve the coordination of movements, which is also a good method. Anyway, as long as you don't put too much pressure on yourself and persevere, you will benefit from it.
5, gradually increase the intensity of exercise
Although this is a good idea, high-intensity exercise is not suitable for the beginning of fitness training. For those who have practiced for more than 6 months, this is worth noting.