Fitness precautions:
1, necessary warm-up.
You know, this is not the time to comb your hair and sing a glass of water. This is a necessary process before you start exercising. The more relaxed the muscles are, the more embarrassed they are 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 helps you relax your muscles and get more meaningful stretching exercise.
3. Overloading weightlifting
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. It is appropriate to choose a weight of 3-6 kg, and repeat the action 15 ~ 20 times at ordinary times. Don't rush for success. Only by completing exercises in moderation can you achieve good results.
4. Excessive exercise
Since the purpose of fitness is to stay strong in the future, you shouldn't expect to win the "gold medal". 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.
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, the necessary supplement of water
Remember, when you exercise, your body will lose water quickly because of sweating. These liquids must be replenished in time, otherwise your body will dehydrate and feel thirsty as time goes by. So, don't forget to hydrate your body from beginning to end.
Generally speaking, the human body needs 8 glasses of water every day, and it needs more when it starts to exercise. In addition, plenty of water helps to reduce hunger and appetite.
Step 6 rely on mountaineers
Sometimes you feel very tired and the effect of exercise is not as good as you think. At this time, you still hope to get more benefits through exercise, so you desperately "run" on the mountaineer until your body can't stand it.
You should know that this kind of "passive" exercise-relying on the climber to chase himself to complete the task, will only do harm to his body, but will not achieve the purpose of exercise. At this time, the rock climber is just a tool to help your joints move mechanically, not a helper for your movement.
Therefore, it is important for you to choose a reasonable exercise intensity and correct methods for yourself, rather than a "passive method" that keeps your body in a passive state.
7, gradually increase the intensity of exercise
High-intensity exercise is not suitable for the beginning of fitness training, which is worth noting for people who have been practicing for 6 months or more.
There may be the following situations: after reaching a certain level, they will usually enter a state of stagnation, and most people may think that "I have not seen any changes in my body", so they will speed up the pace and create greater challenges for themselves: increase exercise to achieve the effect of changing my body. However, at this time, your urgent mood makes you fall into a misunderstanding.
The fitness instructor's advice is that you'd better gradually increase the duration and degree of exercise. You can extend it from 20 minutes to 30 minutes, and change your 5 kg dumbbell into 8 kg dumbbell. It just doesn't have to be done overnight, and time and intensity can be chosen. After a while, you will be surprised to find that your muscles are full of new vitality.
8, action frequency is too urgent
When you make time to finish your exercise, you may take the risk of speeding up your movements and continuing to practice regardless of your body's reaction. Especially for sports like weightlifting, if you do it too fast, strenuous exercise will overload your muscles and make them fragile.
So, here's a simple rule: 2 seconds to lift, 4 seconds to put down, and you should always keep your movements falling rhythmically. You know, the slower you do it, the better you will do it.
9. Eat and drink while exercising
In fact, you don't need to replenish your physical strength for any exercise that lasts less than 2 hours, but it is enough to ensure that you eat within 1 hour before exercise. You should also understand that sports drinks are not good for your health, but what is more beneficial to your health than pure water? Besides, it is futile for you to recycle food with high alcohol content.
10, the necessary "cooling" after exercise.
Just as your body needs time to "warm up" before fitness, it also needs time to restore calm and let your heart rate return to normal after exercise. You can slow down slowly until your heart rate returns to below 120 beats per minute. When you feel that your heartbeat tends to ease and your breathing is gradually stable, you have completed the final "cooling down" work.