Gym fitness notes necessary warm-up activities
With the improvement of everyone’s living conditions, more and more people like to go to the gym for exercise.
Indeed, the gym has a lot of fitness equipment for you to choose a targeted exercise.
So what do we need to pay attention to before we enter the gym?
What are the benefits of gym exercise?
What about gym considerations?
Today, I will introduce related fitness knowledge.
In life, you can see many gyms, so how do we choose?
Let’s take a look at some fitness knowledge before entering the gym.
Advice 1: The “software” of the gym is higher than the hardware. In addition to checking the hardware of the environment and equipment, it is more important to look at the level of the gym coach.
You know, people are very bored when facing cold exercise equipment, but a fiery and dynamic group course can instantly ignite your fitness enthusiasm.
In addition, a competent coach is both a mentor and a friend who supports you, and at the same time supervises your chief, which plays a vital role in your fitness process.
Wrong way to choose to visit the gym with a fancy look.
Just pay attention to the size of the gym, air circulation, cleanliness and comprehensive fitness equipment.
The right way to choose is to check the outside of the above goals. It is more important to check the coaching information of the fitness club, find your favorite items, and at least once to experience it.
Advice 2: Choose a fitness card like a fund If you choose the right fitness card, it will help you “value up” like a fund!
Of course, the appreciation of beauty and health.
For those entering the gym for the first time, remember not to rush to get the annual card, it is best to choose a secondary card first.
The reason is very simple. If you have one year to do one thing, you will unconsciously push the time back. After pushing and pushing, the result is that the card is quietly placed in the corner of the wallet.”Appearance” opportunity.
Wrong choices. Carefully study the price list of the gym. It is found that the annual card is the most cost-effective compared with the decline. The greedy and cheap mentality is a trick.
The correct way to choose is “saving is waste”. Price is not the first priority. Choosing the method that suits you is the most important.
Advice 3: Fitness, the success rate of fat reduction should be higher if you over-test fitness.
For example, if the body is not flexible, Pilates or yoga training is needed; if the content is small, the equipment should be used to reduce fat.
The wrong way of choosing didn’t know his own physical condition at all, and blindly chose fitness items based on the first impression.
The right way to do a comprehensive fitness test with your coach.
Find problems and solve them quickly.
Advice 4: Take a shot, exercise is not a panacea. Many people come to the gym with the confidence to lose weight and take exercise as their only hope for losing weight.
But the truth is, you will still face the threat of calories in your daily food.
So fitness is not the only thing you need to do. It is also very important to adjust unscientific eating habits.
The wrong way to choose is that you have already started exercising, and you can relax your vigilance about your diet, which can be consumed through exercise anyway.
The right way to choose is to maintain scientific and regular eating habits.
It is best to ask a personal tutor to help you develop a diet plan that matches your fitness plan. The effect of healthy weight loss will be better.
Advice 5: At the beginning of your health, give yourself a peaceful mind. Healthy weight-loss must give yourself a peaceful mind.
Note that this is not your fight in the mall, nor is it the superiority or inferiority of professional competition. All you have to do is relax and exercise as easily as entertainment.
The wrong choice has a quick-minded mentality for fitness, but it is difficult for the body to reach in actual operation, causing anxiety of “eyes and hands low”, and gradually lose confidence in fitness.
The right way to remember is not to rush to achieve success, keep the frequency of exercise at 3 every week?
Just 4 times.
In terms of exercise intensity, you should follow the coach’s instructions to find the fitness intensity that is best for you, step by step.
Advice 6: Step by Step As many people do not see a significant weight loss effect within a short period of exercise, they slowly slack off and even lose confidence in fitness.
In fact, this is not necessary, you must understand that Rome was not built in a day, and your aunt also needs to be removed a little.
Gym fitness precautions 1, the necessary warm-up activities to know, this is not the time to comb the fragile child, drink a glass of water, this is a necessary process before starting to exercise.
As muscles become more relaxed, they are more likely to overcome being driven and expanded, and doing these exercises will reduce your chances of injury.
Therefore, it is best to spend 5-10 minutes to let your body move fully and feel a little sweating earlier.
You need to understand that this step is a good start for your fitness exercise.
2. Extremely Necessary Contraction Exercises There are always things that are easy to do in life, but squeezing after fitness exercises is not that simple.
When you exercise a muscle, it becomes tight and contracted. Contraction exercises help you relax your muscles and prevent muscle soreness the next day.
It should be noted that the best time to do this is after you have completed the warm-up exercise, and at the same time, last for 20?
For 30 seconds, this will cause muscle relaxation and allow you to get an alternative reduction exercise.
3. Overweight lifting. When you see that more than 30 candles are inserted on the birthday cake, you ca n’t help but wonder how many years have passed, instead of rushing into the gym and grabbing the dumbbell you saw at first glance.It is not an excuse for you to whim up and make a fitness plan that exceeds your abilities.
You need to start slowly and increase the amount of 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 feel within 24 to 48 hours after exercise, you need to be careful at the beginning.
In addition, if you blindly try to lift a weight that exceeds your body load, you may cause muscle strains, sprains, and even injury forwards.
It seems that choosing a weight of 3 to 6 pounds would be more suitable, usually repeating the action 15?
20 times, if you want to get a replacement muscle, you can also choose a slightly heavier weight but just repeat 8?
12 times is enough.
Remember, don’t rush to achieve success, you will achieve good results by completing your exercises sparingly.
Benefits of gym exercise 1, reduce uncle This is the purpose of supplementing people to enter the gym, insist on aerobic exercise for a long enough time, you can easily achieve this goal.
There are aerobic equipment in the fitness club. You can choose to experience the joy of gradually losing weight on the treadmill, experience the fun of indoor skiing on the elliptical machine, aerobic bicycles so that you do not have to worry about the route you ride, and of course, such as mountain climbingMachine, rowing machine, fitness machine and so on.
In addition, there are a variety of fitness courses in the gym that will not blind you to exercise equipment, such as bodyjam, bodypump, bodycombat, aerobics, Latin dance, belly dance, hip-hop, yoga, towel exercises, etc.To bring you more rich fitness fun.
2. The strength equipment in the gym for muscle growth is an excellent weapon for muscle training. You can exercise on the weak parts according to your needs.
If you don’t know how to use the various fitness equipment, you should consult the coach in the club, because the wrong usage method is often the first injury.
Generally speaking, under the condition that the nutritional supply is reasonable, the muscle will grow rapidly under strong training.
3, strong physical fitness If you want to improve your strength, then it is recommended that you hire a professional personal trainer.
With their help, you can complete the seemingly impossible weight over and over again, which will obviously help your physical capacity and make it easier for you to complete your daily work.
4. Strengthening the bones If you are not satisfied with your bone density, you also need strength training. After 6 months of strength training, you can increase the mineral density in the spine bones of practitioners with insufficient bone density by 13%.Effectively correct the symptoms of osteoporosis.
5, reduce the risk of diabetes After 4 months of systemic strength training, the body’s replacement ratio to blood glucose can be increased by about 23%, which has an important role in preventing the occurrence of diabetes.
In the cold season, if you don’t want to do outdoor sports, choosing an indoor gym is also a good choice, but you can’t choose a gym blindly.
The above mentioned the gym precautions and some other fitness common sense, hoping to help you exercise better, and I wish you good health!