A successful sports program must include warm-up, aerobic and relaxing
exercises. Exercise at least two or three times a week. Exercise one day
and then take a day off. After a few months, you can increase the amount of
exercise to four or five days a week. Warming up is an important part of your
tness program. Warming up before each exercise can prepare your body for
the next more intense exercise. Warming up can help your muscles warm up
and stretch, improve blood circulation and pulse, and send more oxygen into
your muscles. And after aerobic exercise, repeat warm up exercise can also
reduce muscle soreness. We recommend the following warm-up and relax-
ation exercises.
The importance of warming up before exercise:
Dynamic warm-up exercises must be carried out before exercise. Dynamic
stretching is a kind of stretching that approximates the body movement
mode, which is beneficial to the improvement of the overall condition of the
body, and has the functions of activating muscles, improving muscle elastici-
ty and excitability.
The importance of stretching after exercise:
Lack of stretching can lead to muscle tension and decreased elasticity,
resulting in increased local pressure, local inflammatory factors, metabolic
waste can not be discharged in time, making fatigue recovery slower. The
body always wears fatigue and then carries out the next training, which is
easy to cause fatigue accumulation and cause pain.
Warm up before exercise
1. Stand upright and step:
This action will make you feel stretched. straighten
your back and put your arms on both sides of your
body.Step forward, raise your left and right knees
to the waist height and lift your arms up. Take 20
steps forward each time. Rest for 1 minutes, then
repeat 2 times.
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