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1, why warm-up is very important?

To ensure safety, in general fitness training before you do first a warm-up exercise, warm-up movement’s main purpose is to speed up heart rate slightly. It has two advantages:

① the main parts of the body can increase the body temperature

② make more blood (oxygen) flow to the muscles, so as to more intense physical activity to prepare for

Games of the thrust minor after the event to make tendons more flexible, because it raises the body temperature and increase joint range of activities, thereby avoiding joints, ligaments and muscle damage.

2, and which muscles need to warm?

Warm-up exercises should focus on large muscle groups, the practitioners can be standing still to go, turn the waist and knees to warm up for the legs; the case of the chest and shoulders you can do turn around, Arm Lift circling other. Like the treadmill or jump rope people can do first 3-5 minutes of fast walking, as well as some stretching exercises.

3, how long warm-up to do

It takes about 3 minutes or so, the body will realize how much it needs to transport the blood to the muscles. Warm-up exercises should last about 5-10 minutes and should be accompanied by the activities of the major muscle groups of the thrust.

4, why should relax?

In the fitness class, when you have reached and maintained a certain heart rate after exercise, and slowly resume is very important. Relaxation has two main purposes:

① enable high-speed pulse beat frequency slow down.

② make a lot of blood return to the heart so as to avoid their stranded in the leg. If the sudden termination of movement, which often lead to dizziness, nausea, feeling exhausted, these are not normal relaxation when the common symptoms.

5, relaxation duration

Body needs lasted about 3 minutes to realize that it is no longer need to pursue more of the blood supply to the muscles. Security relaxed at least 3 minutes, 4 – 5 minutes, of course better. All activities should include the muscles to relax nerves, so as to avoid a sense of muscle soreness and tension.

Tags: Fitness, lose weight, Warm, weight-loss