Fitness exercise is indeed not as simple as we think, there are many problems to pay attention to, the following is a summary of 6 things to pay attention to, I hope you take it to heart!
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⚠️ Don't do ⚠️ these things before exercise
❌ Eat a big meal before practice
It is not enough to have vigorous training, easy to bloating, greasy, nausea when eating, food is not digested at all, will affect the training state, exercise effect is also discounted, and digesting food itself requires us to consume a lot of energy In general, 2 hours after meals insurance, but if you eat too much high-fat food before training, you often need more time to digest them!
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❌ Drink too much coffee before practice
Coffee is refreshing, energizes exercise, and helps burn calories. But only in moderation! If you consume too much caffeine, it is easy to lead to diarrhea, and there will be a series of irritability, insomnia, rapid heart rate, anxiety or heartburn, any of which will seriously affect our training, so drink coffee must be controlled well!
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❌ Perform static stretching before strength training
Static stretching only negatively affects our athletic performance, and when we finish training, static stretching is a good choice to relax tight muscles.
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❌ Do aerobics before strength exercises
Many people think that pre-workout aerobics are a warm-up, which is wrong!
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❌ Drink plenty of water before exercise
When exercising, the stomach is full of water, and it is easy to feel nauseous to the point of cramping!
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❌ Sleep for a long time before exercise
If you take too long to catch up on sleep, it will easily make you feel more tired after sleeping, so these seemingly inadvertent details will also cause our exercise results to be good or bad
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✅ A guide to getting started ✅ with sports
Exercise time recommendations
◼ 8-9 a.m.: strong metabolism, low-intensity workouts 16-17 p.m.: motor nerve sensitivity, best fitness time 19-20 p.m.: sufficient body energy, high-intensity exercise
◼ These three time periods are the golden period of exercise, and it is recommended that everyone exercise half an hour after dinner (the time is not a fixed drop, and can be adjusted according to your own conditions)
Exercise order recommendations
◼ Warm up ➡️, anaerobic exercise ➡️, aerobic exercise ➡️, stretching
◼ Note: 1. Replenish enough water before and after exercise; 2. Warming up is really important, so that you can reach the best state in advance, and it is also important to reduce injury stretching, so that you can recover quickly, relieve soreness, and improve the effect
5 minutes to warm up
◼ Regarding the warm-up, 5 minutes warm-up, you can do these exercises: rectus femoris stretching, dumbbell straight leg deadlift, swinging leg, lunge, lateral resistance band walking, foam roller rolling
Need to train every day?
◼ Except for daily exercise time, other times can be used walking, cycling, instead, sedentary people should exercise every day, train 2-4 times a week
15-20min daily
◼ Daily training for 15-20min, bare hand training is enough
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I hope today's sharing can help everyone ~ move together
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