Nowadays, many people choose to go to the gym for training, but many people choose to practice with their own interests. Do you understand the correct process of gym exercise ? Do the right order to get a better fitness effect.
Step 1 : Prepare
Carbohydrate supplementation is more important. Eat something 30 minutes in advance and feel more energetic when you exercise. Especially for muscle-increasing people, supplementing high-carbon water food before exercise can effectively reduce muscle decomposition and prevent more and more thinner.
Step 2 : Stretch
Stretching before exercise is recommended for dynamic stretching, which aims to reduce muscle viscosity , increase blood flow to the motor muscles, improve exercise performance , and reduce the occurrence of sports injuries.
Step 3 : Strength exercises
Primary fitness: When practicing strength, you should focus on trajectory equipment, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to grasp, and the muscle group will get more effective exercise.
General fitness: You can first exercise for 20 to 45 minutes, then 20 to 45 minutes of aerobic training, and the overall fitness time is controlled for 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 to 3 times for 15 to 30 seconds each time.
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 use warm water to bathe when you no longer sweat.
The most problematic place in the gym is the sauna room. After the intense training, the blood has flowed into the muscles. At this time, the sauna, the internal organs and the brain are insufficiently supplied with oxygen, which is very dangerous.
Step 6 : Nutritional meal
Generally, after the exercise, a small meal should be added, mainly adding a small amount of protein, high glycemic index carbohydrates, minerals and water. Within 2 hours after exercise, it is the golden absorption period of nutrition, and the muscle-increasing person must seize the opportunity.
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