Before starting aerobic exercise, it is essential to do a warm -up of 5 to 10 minutes.This can preheat your muscles and let the heart gradually adapt to the upcoming exercise intensity.Similarly, after the exercise is over, 5 to 10 minutes of cold body can help muscle recovery and reduce muscle soreness.
The key to correct strength training is to master appropriate posture and breathing methods.For example, when you do squats, keep your back straight, and do not exceed your knees than your toes.At the same time, inhale when the movement decreases, and exhales when rising.
Each group of exercises must ensure that there is sufficient weight to make the last two repeated movements difficult, so as to promote muscle growth.Remember that each muscle group can be trained again after at least one day of rest, so that the muscles can be recovered.
When conducting flexible training, you must slowly enter each stretching action and maintain each position for at least 15 to 30 seconds to achieve the maximum stretching effect.We should not feel pain when stretching, so we must pay attention to obeying the body’s prompts.
Regardless of what type of exercise, safety should always be placed first.Summarize some universal sports security tips:
1. Always warm up and cold to prepare muscle and relieve subsequent tension.
2. Choose the right sports equipment, such as suitable shoes and comfortable clothing.
3. Pay attention to the movement posture, which can greatly reduce the risk of injury.
4. Avoid excessive training.After obeying the body’s signal, if you feel extreme fatigue or pain, take a break.
5. Keep sufficient water and have an appropriate amount of nutritional supply.