Step 1: Prepare
Carbohydrate supplementation is more important. Eat something 30 minutes in advance and feel more energetic when you exercise. Many girls think that weight loss should not be eaten. However, if the energy of fat metabolism is insufficient, the weight loss effect will be greatly affected.
Weight loss can be divided into two meals before and after the exercise.
Step 2: Stretch
Stretching before exercise, the purpose is to reduce the viscosity of muscles, increase the blood flow of the sports muscles, improve exercise performance, and reduce the occurrence of sports injuries.
Step 3: Strength exercises
Primary fitness: When practicing strength, you should focus on equipment training, supplemented by free weight. Because the fixed instrument has a certain track, it is easier to grasp, and the muscle group will feel more.
General fitness: You can first practice 20~45 minutes of strength, then 20~45 minutes of aerobic training, and the overall fitness time is controlled in about 1 hour.
Middle and advanced trainers: You can extend the training time or increase the training intensity according to your needs.
Step 4: Organize the movement
Mainly to stretch. The method is static stretching, do not play up and down.
Each part can be repeated 2~3 times, each time for 15~30 seconds.
In addition, during the training of the device, the target muscles are also stretched between the groups.
Step 5: Bathing and changing clothes
Don't rush to take a bath after training, take a break for a while, and wait until you no longer sweat. Use warm water to bathe.
The most problematic place in the gym is the sauna. After the intense training, the blood has flowed into the muscles. At this time, the sauna is steamed, and the blood supply to the brain and the brain is insufficient. It is very dangerous.
Step 6: Nutritional meal
Usually a small meal should be added after the exercise. Mainly supplemented with a small amount of protein , high glycemic index carbohydrates, minerals and so on.
Muscle-enhancing: You have to eat a meal for about 1 hour.
Female fitness and dieters: should also be appropriate to add calories.
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