Warm-up exercises → stretching exercises → weight training, aerobics → easing exercises
1, warm up exercise (warm up):
Let the physiological state be quiet and active, as a preparation for entering the main movement. Mainly to improve the efficiency of the circulatory system, increase muscle temperature to reduce the occurrence of injuries. The general warm-up exercise is carried out for 10 to 15 minutes, about 1 degree of body temperature rise or a slight sweat.
2, stretching (stretch):
Stretching should be carried out after warm-up exercises, mainly by stretching the muscles to increase the softness of the body. Stretching can be divided into dynamic stretching and static stretching, but from the perspective of safety and effect, I suggest that stretching in a static way is better. Each stretched motion should last at least 8 to 10 seconds to be effective.
3. Weight training and aerobic exercise:
This step is mainly based on personal preferences to choose from either one or both. The implementation of weight training is mainly based on the operation of the fitness club; aerobic exercise is mainly for the use of systemic large muscles, and can continue for at least 30 minutes of moderate to low intensity exercise, for example, brisk walking, jogging, swimming, aerobic Dance and so on. This step will provide additional details on the topic.
4, easing movement (cool down):
That is to say, the “following exercise†often heard in the sports world is mainly to make the physiological value after high-intensity work properly return to a quiet state instead of stopping immediately. Its content can include slow running or walking, plus a few simple stretching exercises. Especially for weight-adjusters, it is absolutely essential to ease the stretching during exercise, because stretching in the mitigation exercise can reduce the accumulation of lactic acid and the tightness of the muscles.
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