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.
1. 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).
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