6. Sports Advice and Guidelines
Warm-up exercise
warm up for 5-10mins before each operation
Breathe
Do not hold your breath during operation. Normally prepare to release action and inhale through
the nose, exhale through the mouth. The breathing should be coordinated with movement. If the
breathing is too rapid, the movement should be stopped immediately.
Frequency
The exercise of the same muscle should keep 48hours of rest. That is, only train the same area
every other day.
Load
Determine the amount of training according to the individual physical condition, and then practice
according to asymptotic load. lt is normal phenomenon for muscle soreness at the beginning of
training. As long as continue to practice the soreness can be eliminated.
Relax
The reductive action should be done for 5mins after practicing every time. Especially extend flabby
for ministry muscle. Avoid muscle long-term condensation, and keep muscle flexibility.
Diet
Do not eat at least 1 hour before training and half an hour after training to protect your digest
system. Avoid drinking plenty of water to avoid increasing burden of heart and kidney.
Stretching Exercise
it is important to stretch before training, no matter how intense the training will be. It is easier to
stretch the muscles when they are warm. warm up by running for 5 to 10 minutes and then stop
and stretch as follows 5 times for 10 seconds or more on each leg. continue to stretch even after
training. Do it again after you work out.
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