Western fitness experts warn: Never do only one kind of exercise, because the effect of a single exercise is limited. ? Because each sport uses different muscles, or the same muscles are used in different ways, diversified sports can make the body healthier in an all-round way. In addition, changing the intensity and time of physical exercise is also an aspect of sports diversification. If you do slow exercise on 1 day, shorten the time and increase the intensity the next day.
Fitness exercise is not a one-off event, it needs people to do it moderately, regularly and persistently. Especially for the elderly, exercise must be moderate, and gluttony will lead to serious physical and mental fatigue.
How to do muscle soreness after exercise? 1. Stretching muscles after exercise can relieve soreness.
After exercise, you can lie on the sponge mat or rattan mat and have a rest. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms.
2. Washing with warm water after exercise can relieve muscle soreness.
Topical oil, ointment or liniment can also relieve pain. In addition, adequate warm-up activities and reasonable finishing exercises are helpful to prevent or relieve muscle soreness.
3. Massage after exercise to relieve pain.
The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise.
Weight loss in the gym is correct 1. Treadmill is one of the important fitness props in gym.
Generally speaking, short people can set the speed slower, such as 6:45 to 6: 00. Between 55, in this way, you can protect your knees and avoid being crushed by your own weight. We can run 10 minutes and walk for 5 minutes, and then lengthen the time a little with the increase of physical fitness.
2. Sit-ups are a good exercise.
Generally speaking, you can do 6 groups 10, and you can rest for half a minute in the middle. In the process of doing it, you need to put your hands behind your head for protection. In order to protect the spine and exercise the abdomen, it is necessary to regulate whether you get up or fall. Don't keep touching your legs. When you fall, don't keep putting them down. The abdomen should be tightened.
Finally, in terms of equipment training, you should listen to the gym coach.
Generally speaking, light and frequent training programs are suitable for heavier people. Some girls worry that exercise may make them look strong, which is totally unnecessary. Because people lose weight through exercise, while sweating, muscles are also lost. Equipment training can prevent people from losing muscles too quickly.
The misunderstanding of gym exercise is 1. Dumbbells are for muscle gain. As long as it is not deliberate hard training, it is not easy to gain muscle, even more difficult than losing fat. So dumbbells don't represent muscles.
2, quick assault, in the short term, it is like seeing a completely different self, haste makes waste, and everything is step by step. Excessive exercise can also lead to joint injury in women.
3, three days of fishing, two days of drying the net, three minutes of enthusiasm. Fitness must be adhered to, about three times a week is a normal value, and those women who make excuses for themselves at any time and can't persist will not see good fitness results.