Have you ever encountered the following problem:Don’t know how to warm up properly when working out, or don’t relax properly after working out, leading to muscle fatigue and injuries?
If you also have such troubles, then this article will reveal to you: what a scientific fitness process should be.
First of all, warm-up and stretching are very important. Before starting formal fitness training, you need to perform 5-10 minutes of warm-up exercises, such as jogging, rotation, stretching, etc., to increase the flexibility of muscles and joints and blood supply, which not only reduces the risk of injury but also improves your athletic performance.
Next, move on to strength training. Strength training is for fitness Core, including various muscle training using dumbbells, barbells, equipment, etc., to strengthen body muscle groups and improve basal metabolism.
You need to develop a training plan that suits you based on your fitness goals and physical condition. If you do fitness exercises three times a week, then every time you do strength training You can arrange several major compound movements such as bench press, squat, deadlift, rowing, goat press, and pull-up to exercise the muscles of the whole body.
If you exercise 4-5 times a week, then you should subdivide the muscle group training and arrange 2-3 exercises each time Just exercise the target muscle groups. Arrange 4-6 movements for each muscle group for all-round exercise. Only by combining work and rest can the efficiency of muscle gain be improved.
When doing strength training, we must pay attention to movement standards and practice according to correct posture and breathing methods , in order to reduce the chance of injury and exercise more efficiently.
After strength training, perform cardio. Aerobic exercise can help you burn more fat and calories, improve cardiopulmonary function, and improve physical endurance. It is recommended that those who gain muscle should arrange aerobic exercise 2-3 times a week, and those who lose fat should arrange aerobic exercise 4-5 times a week.
How to choose aerobic exercise? You can choose a sport that interests you, or start with low-intensity training, such as running or swimming , aerobics, rope skipping, cycling, etc., and control the intensity and time of exercise.
Finally, perform relaxation training Don’t take a shower or blow on the air conditioner immediately after fitness, but perform stretching training. Choose static stretching to relax the body muscles. Helps the body return to a calm state, relieves muscle congestion and reduces the risk of muscle fatigue and injury
In short, the scientific fitness process should include the four steps of warm-up stretching, strength training, aerobic exercise and relaxation training. Only by training according to the correct process can the best fitness results be achieved.
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