2. Steps to exercise in the gym:
(1) Warm-up (10~ 15 minutes): Many beginners get impatient as soon as they enter the gym, and immediately start strenuous exercise, ignoring an important link-warm-up. Wang Anli said that warm-up activities can not only reduce sports injuries, but also improve sports ability, improve joint flexibility and mobilize internal organs.
(2) Training (about one hour). When training equipment, you should practice big equipment first, then small equipment, otherwise there may be no stamina; We should also follow the principle of gradual progress, starting with the number of light pounds, such as 1 pound, and then rising from 3 pounds to more than 5 pounds; The number of practice groups starts from 2 groups, and then gradually increases, one group 12~ 15 times.
(3) Tidy up or relax (5~ 10 minutes). After training, 5~ 10 minutes of light exercise can make muscles recover faster and prevent muscle spasms, injuries and soreness. For example, you can walk fast or run 300 meters and do stretching activities.
Extended data:
The physical fitness test of general fitness clubs includes static test, dynamic action test and action function test. Static tests mainly include height, weight, blood pressure, pulse, body fat content, waist-hip ratio and other indicators.
Dynamic action test includes various sports abilities, such as strength, endurance, speed, flexibility and agility. Motor function examination includes the functions of various organs and systems of the body, such as cardiopulmonary function and muscle endurance.
People's Network-Gym Exercise Step by Step
People's Network-Open Gym, Correct Fitness Mode