What the standard workout sequence should look like

1. Step 1: Preparation.

Carbohydrate supplementation is more important, eat something 30 minutes in advance, and you will feel more energetic when you do exercise. Many people think that they should not eat, however, if even the energy for fat metabolism is insufficient, the effect will be very affected. People who are losing weight can divide a dinner into two meals before and after exercise.

2. Step 2: Stretch.

The purpose of stretching before exercise is to reduce the viscosity of the muscles, increase blood flow to the motor muscle groups, improve exercise performance, and reduce the occurrence of sports injuries.

3. Step 3: Strength exercises.

Beginner bodybuilders: Strength exercises should be based on equipment training, supplemented by free weights. Because the fixed device has a certain movement trajectory, it is easier to grasp, and the muscle groups will be more felt.

4. Step 4: Organize your exercise.

Stretch-based. The method is static stretching, not bouncing up and down. Each section can be repeated 2 3 times, each for 15-30 seconds. In addition, during equipment training, the target muscles are also stretched between groups.

Precautions for gym workouts

1. When you first arrive at the gym, don't rush to pick up the equipment to exercise, warm up first, and let the heart gradually adapt to the next high-speed beat.

2. After exercising the equipment, be sure to do some relaxing aerobic exercises to help relieve blood pressure, such as running, 10-15 minutes.

3. Finally, the stretching time here is longer and more comprehensive, and it is recommended to keep each part stretched for about 30 seconds, 3-5 times. When you feel your heartbeat is back to normal and you're no longer sweating, you can go to the shower.

1. Warm-up: Warm-up activities are based on body heat, slight sweating, and no fatigue, mainly low-intensity activities, such as doing some knee stretching exercises first, and then jogging for a few minutes, preferably outdoors, walking for a while after jogging, increasing the swing amplitude of the arm appropriately, and then doing some stretching exercises after feeling the body temperature rise.

2. Training (about an hour): Many people run on the treadmill for 1 hour as soon as they enter the gym, which makes it difficult to carry out strength training in the follow-up because the energy has been exhausted. The correct order is anaerobic first and then aerobic, such as dumbbell curls, squats and other anaerobic exercises to improve metabolic function, and then aerobic exercises, the exercise effect is better, but note that the sum of the two should not exceed 1 hour.

3. Tidying up or relaxing (5-10 minutes). After training, 5 to 10 minutes of small exercise tidying up activities can help muscles recover faster and prevent muscle cramps, injuries and soreness. For example, you can walk or run 300 meters briskly, do stretching activities, etc.

Precautions. Scientific fitness requires people of different ages, and exercise should have their own emphasis. Generally speaking, teenagers should master more than one motor skill, alternating with a variety of sports methods, such as aerobic jogging, fast running, football, strength exercises such as push-ups, pull-ups, etc.

Adult fitness should follow aerobic exercise every day, high-intensity exercise to choose to do, 2 days a week 3 days of strength exercises, before and after stretching exercise requirements, based on aerobic exercise, strength, stretching exercises must be available.

The above content refers to People's Daily Online-Gym Workout by step.

The above content refers to People's Daily Online-Improper fitness is injured? Let's find out about the common sense of scientific fitness.

Adjust your training content to your liking and give yourself a more fixed training time.

1.Strength Training:

The first piece we want to talk to you about is strength training, which is a relatively common way of fitness, doing strength training can increase the muscle content of our body, which can make our body muscles strong and powerful. This is also the way that most men prefer to do fitness, but it does not mean that strength training can only be done by men, and our women can also do strength training.

Women do strength training, can help us lay a good foundation for fitness, not only help us lay a good foundation for fitness, but also help us lay a good foundation for the body, can help us strengthen the bones, help us alleviate muscle aging, maintain bone density, which can greatly reduce the risk of fractures in our body.

2.Aerobic training:

After talking about strength training, let's talk about aerobic training, which is also a more common way of exercise, I recommend that you combine aerobic exercise and anaerobic exercise together to finish the hall, which will have a better effect on our training. There are many common aerobic trainings that we commonly have, such as brisk walking, running, swimming, and many more.

You can choose the content of your own swimming training according to your preferences, and Bochang makes a plan for yourself. If you want to combine aerobic and anaerobic training, then I would recommend that you complete some anaerobic training first, which will help you better complete today's workout.

3.Flexibility Training:

The next thing we want to talk about is flexibility training, which is also a training method that is easy to overlook. Proper flexibility training can enhance the flexibility of our body and promote the balance of our body, which will help us to complete some other training better.

If you don't know how to do the flexibility training, then I would recommend you to use the agility ladder to complete your flexibility training, if you don't have this fitness tool around, then you can also draw some squares on the ground and rhythmically complete some movements.

4.Yoga Training:

The last one I would like to share with you is yoga training, which is a training method that many people love, whether it is men or women, we can join in yoga training, which can help us enhance the flexibility of the body, enhance the strength and balance of our body, and so on.

Do you think that practicing yoga is all there are benefits? Of course not, yoga can calm our minds and can help us relieve the pressure of today's work, if you have been worrying a lot lately, then you might as well complete some yoga training to calm your mind and relax yourself.

1. Order: chest, abdomen, shoulders, 2 heads, 3 heads, thighs, and calves.

When exercising, you should follow the principle of top-to-bottom, and do upper body training first to warm up the skeletal muscles.

2. Plan: 1. On the first day, practice chest + abdomen, such as flat barbell bench press, seated instrument chest clamp, flat dumbbell bench press;

2. On the second day, practice back such as T-bar high pull-down and seated equipment rowing;

3. On the third day, shoulder + waist exercises, such as upright dumbbell side raise, upright barbell curl;

4. On the fourth day, practice 2 heads + 3 heads + abdomen, such as sit-ups, planks, upright barbell curls, and supine barbell arm flexion and extension;

5. On the fifth day, leg exercises such as barbell squats, seated instrument leg flexion and extension, weight-bearing dumbbell lunge squats.