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General fitness tips
1.Warm-up
Do not hold your breath before warming up for 5-10 minutes before each warm-up.
2. Breathe
Usually when you are preparing to restore your breath, inhale with your nose and spit out your breath with your mouth. The breathing and movement
should be coordinated, such as breathing too fast. The movement should be stopped immediately
3. Frequency
The same part of the muscle should have a rest of 48 hours, that is, the same part can only be trained every other day.
4.Load
According to the individual physical condition determine the amount of training, then according to the principle of asymptotic load to practice, the
initial training of muscle soreness is a normal phenomenon, as long as continue to practice, soreness can be eliminated.
5. Relax
Do 5 minutes of exercise after each exercise, especially the stretching and relaxation of the muscles of the foot, to avoid long-term muscle
condensation, maintain a muscle flexible diet
6. Diet
In order to protect the digestive system, one hour after meals before exercise, training should be at least half an hour before eating, exercise less
water, especially drinking water, so as not to increase the heart, kidney burden.
Stretching exercises
No matter how fast you walk, it's best to do stretching exercises first. Warm muscles are easier to stretch, so take a 5-10 minute
warm-up. Then stop and do the stretching as follows: 5 times, each step for 10 seconds or more; do it again after the workout.
•Stretch down
The knees are slightly curved, the body slowly bends forward, let the back and shoulders relax, and the hands try to touch the
toes. Keep it for 10~15 seconds, then relax. Repeat 3 times (As picture 1 shown).
2. Tendon stretching
Sit on a clean seat cushion and straighten one leg. Put the other leg inward so that it fits snugly against the inside of the straight
leg. Try to touch the toes with your hands. Keep it for 10~15 seconds, then relax. Repeat 3 times for each leg (As picture 2
shown).
3. Calf and heel stretch
Hold the wall or tree with both hands and one foot behind. Keep your hind legs upright and your heels on the ground, leaning
in the direction of the wall or tree. Keep it for 10~15 seconds, then relax. Repeat 3 times for each leg (As picture 3 shown).
4. Quadriceps stretching
Grasp the balance with your left hand or the table, then extend your right hand backwards and grab your right ankle and slowly
pull it toward your hips until you feel the muscles in front of your thighs are tense. Keep it for 10~15 seconds, then relax. Repeat
3 times for each leg (As picture 4 shown).
5. The sartorius muscle (muscle inside the thigh) stretches
The soles of the feet are opposite and the knees sit down. Grasp your feet with both hands and pull them in the direction of the
groin. Keep it for 10~15 seconds, then relax. Repeat 3 times.
