Fitness is a long-term struggle, is a way of life, not an existing commodity, say there can be. To fitness adhere to, we must break the old habits of life, from the new development of new habits, to be honest, can adhere to do in fact quite difficult, but once the habit is formed, not only can make a person healthier body better look, whether for life or work can provide great help.

The way to change is from both training and diet. From the training, just started to contact the fitness friends want to fitness in this road for a long time, then the basic skills must do solid. Just started to fitness do not think of their own short time to be how how? To lean how many pounds, to practice out of the waistline a peach buttocks. First from familiar with and master the training action to start.
Fitness is a competition between yourself and yourself, it is not meant to be compared to others. It is not advisable to see people using weights that are also heavy for themselves and try them yourself. Because everyone's physical fitness is different, the weights for training are also different. Finding the right one for you that can stimulate is fine.

The movements must be done in a standardized way, and during the training process when overcoming resistance, you have to perceive the feeling of the target muscle firing. Don't train for the sake of training times. Fitness practice is the ability to control their own body. When the body adapted to the current training intensity, mastered the movement of the essentials of force, and then gradually increase the load of training.
In terms of diet, theoretically, you should have less oil and salt, refuse fried foods, and do not eat cakes ice cream and other desserts. Eat more protein-amino acid-rich lean meat chicken breast skinless chicken thigh meat beef fish and shrimp, etc., and eat more green leafy vegetables to supplement vitamins and crude fiber. The choice of staple food should eat less refined rice and refined noodles and other high glycemic index, more complex carbohydrates such as miscellaneous coarse grains to replace.

But if you are new to fitness, come up and let you eat white boiled chicken breasts white boiled vegetables, etc.. It is estimated that it will not last a few days to give up fitness. So in the training and diet can be progressive, two days training once three days training once is possible. A week can also choose to eat a cheat meal, that is, high-calorie intake, like hot pot ah stir-fried vegetables ah what to eat to your heart's content. One can relieve cravings, and the other can maintain a high metabolic rate in the body.

Make a training program for yourself, the intensity and frequency can not be very big, but you must stick to it. Often take pictures of yourself and record the changes in your body after working out. As long as you stick to it, I believe it won't take long to see the changes in your body. The effect is the best catalyst, can make you better to keep fitness.

Fifteen wrong fitness moves that could be hazardous to your health. Do you envision developing your fantastic physique? There is a common routine - go to the gym immediately. However exercising will not only only stretch your muscles, but may also put a serious burden on your body. It's no exaggeration to say that many people move often incorrectlyi, thus damaging their health. Do you want to know how to reach your fitness goals without having to experience the misfortune of getting high? We have listed some suggestions on how to work out correctly in the gym. It is for everyone to avoid harming their bodies.

No.15 Hip Bridge. If you're doing this move in the shape of an arch, it's the wrong move. If you do, increase the load on your backside instead of your half hip.

No.14 Alternating side lunge. Don't lean too far forward and bend your knees at an acute angle. Leaning too far forward will put too much load on the spine and knees.

No.13 Plank Support. This movement that brings you a toned abdomen can help you get rid of back pain, straighten your back, increase your flexibility, and even improve your bad mood. However, if your back is not straight, arched or curved when you do it, this exercise will lose its effectiveness.

No.12 Deep Squat. This movement increases muscle mass throughout your body, improves your sense of balance and even prevents potential injuries. It gives you more strength and better balance at the same time.

No.14 Lift the barbell with the correct grip. Yes, even the way you lift the grip is important. Not only that, but it is very painful to hold the barbell by the back of the neck. The correct way to do this is to stretch your elbows back and tuck your shoulder blades in on both sides. A pallet is formed by the contraction of the muscles.

No.13 Dumbbell or Plank Squat. If you push your shoulders forward while doing this exercise, you are doing it wrong. Also, squatting too deep requires carrying an extra load. The right way to do it is to pull your shoulders up, tuck in your shoulder blades on both sides, keep your back straight, with a slight arch at the back, and squat with your thighs parallel to the floor.

No.9 Hard Lifting. First of all this increases fat burning, it also allows you to develop a good body shape and the exercise is safe. Let's put it this way, proper weightlifting has always been safe.

No.8 Footsteps. You need to be careful where you put your feet when you do this move. The farther away we are from the stirrups, the more load will be placed on our knees rather than our leg muscles. Our knees, not our leg muscles, will be under more load. How to do this pose correctly, straighten your back, contract the shoulder blades on both sides of the back a slight arch forward, stand closer to the stirrups. Your knees must be level with your feet.

No.7 Bench Dumbbell Bench Press.

No.6 Dumbbell Hip Squats. There are many benefits of the dumbbell crotch squat, first of all, your ability to run and jump will improve, as well as the ability to detect the weaker side of your body, strengthen it and improve your balance. If your knees flare inward, it is the wrong movement, it is not effective and may hurt. The correct way to do this with the exercise is to do it with your knees level with your feet and bend them at an angle of 90 degrees as you move forward.

No.5 Single leg squat. This is a better practice for training your balance.

No.4 One-handed Dumbbell Row. This move can stretch your back muscles and pectoral muscles while strengthening them.

No.3 Single Dumbbell Behind-the-Neck Arm Extension. This move stands alone as a sidebar because the move only acts on one set of muscles. He is convenient because all the effort you spend will act on your triceps. If you have your hand on the handle in the middle of the dumbbell, that's the wrong thing to do. In this way, your joints will take the load instead of the muscles. The correct way to do it is to hold the barbell in both hands, palms up, keeping both shoulders still and both elbows as close to your head as possible. Raise the barbell high and lower it in a slow motion.

No.2 Standing Dumbbell Calf Raise. If you want to jump higher, this move will be perfect for you, however you have to watch your feet. Standing with half or all of your feet on the platform is the wrong thing to do, they won't be in the same line as your shoulders. The correct way to do it is to stand on the platform with one third of your feet so that they are level with your shoulders. Raise your heels as high as you can, hold them for a few seconds, and then lower them until they are below the platform.

No.1 Abdominal Back Training Bench. This is a great way to train a strong back.

Hi, everyone. I'm Hanley from Hi Sports.

Fitness has now become a way for many friends to build a perfect body, increase self-confidence and pursue a healthy and sunny life.

However, there are still a lot of friends who only focus on some fitness movements and intensity while neglecting to choose a healthy fitness method.

So what is a healthy way to work out?

Today I'm going to give you a systematic overview of the three phases of a truly healthy fitness routine: before, during and after the workout.

I. Pre-workout

1. Full body checkup

For those who have just started working out, you should have a detailed grasp of your body's overall condition before working out, not just the basic parameters of height, weight, blood pressure and heart rate.

If you have an injury or illness to a part of your body or an organ, you must follow your doctor's instructions, don't try exercises that you can't do, and many times fitness can only be prevented and conditioned ahead of time, not for therapeutic purposes.

2. Adequate warm-up

Many friends to the fitness venue, simply fling arms and legs or even do not do any warm-up directly began to train.

This is actually very dangerous.

When I used to practice boxing, my training partner almost said goodbye to the sport because he tore his meniscus by not warming up before one of his workouts.

Warm up must be adequate, stretching, light weight previews before big weights are a must, and the warm up should be at least 20 minutes long.

在When training in the winter, it is even more important to lengthen the warm-up time, so that you can ensure the safety of the fitness exercise afterwards.

II. In fitness

1. Step by step

The effect of fitness is not accomplished overnight, the choice of weights and the adjustment of intensity in fitness should be gradual.

Do not blindly seek speed, buried safety hazards.

2. Don't hold your breath, be protected

When doing strength training, it's best to have a training partner or fitness instructor on hand for protection on the one hand.

On another note, be sure to keep breathing and not hold your breath! Especially when training with big weights.Holding your breath can cause dizziness and is very dangerous!

(I have personally seen, because the flat bench press large weight holding breath and no one to protect the direct death on the spot, the scene may cause discomfort, will not describe...) Must be taken seriously!)

III. Post-workout

1. Stretching

Muscles will be in a tense state after exercise, and stretching helps to relieve them, preferably while the body is still warm.

Stretching is all about moderation, it's not as if the more it hurts the more effective it is, you just need to simply extend your muscles and feel a gentle pull.

2. Replenishment

Timely replenishment of energy, when you are done exercising, your body needs to recover and replenish, this is the time to replenish proteins and carbohydrates in time to repair the torn muscle tissue.

Synthesizing muscles for muscle building purposes will also relieve some muscle soreness.

3. Rest

Muscle recovery is especially important after the workout is over, and without good rest, there will be no good muscle growth results.

Many people think that since they have worked out, staying up late at night playing games and looking at their cell phones is nothing to merit.

This notion is incorrect.A well rested and conditioned body can only take your next workout to the next level!。

Otherwise it's a cycle of nausea, poor rest, worsening fitness, and compromising your sleep quality. This would not be a healthy way to work out~

May you all be filled with sunshine and good health every day ~Bishop~.

More scientific fitness knowledge, weight loss dry goods, welcome to pay attention to hi sports and fitness headline number~

I insist on jumping rope for more than a year, every day is the morning jump rope, now jump 400 times, from the beginning to jump 100 times. Adjust the number of times according to your own physical condition, as long as you insist on physical fitness will be enhanced!

How should I work out properly?

For this how to work out correctly, there is no absolute right and wrong in fitness, but for muscle growth and fat loss, we just have the fitness experience to draw on to come up with a better way!

There is so much to know about fitness. It's hard for you to absorb enough knowledge, even if you know how to practice. But as a beginner, it's dangerous to blindly imitate. Today's answer is important to help you avoid common, foundational mistakes. Highlighting some of the more common beginner mistakes that involve your training, diet, and more.

Training cheating

Let's start with the first one, and a training mistake for many beginners at the gym - it's training cheating, which occurs when you use too much frontal weight and borrow. Similarly, your posture will be wrong. This not only weakens the training effect, but also easily leads to injury.

To avoid cheating, you need to learn how to train correctly by choosing smaller weights. Once you've mastered proper form, slowly increase the weights. While you can train to the point of exhaustion, you shouldn't do it at the expense of your posture.

If you want to improve your training, you need to know that fast centripetal training stimulates the nervous system; slow centrifugal training stimulates the muscles. That's why you must perform fast centripetal training and slow centrifugal training. This will put as much stress on the muscles as possible and teach your nervous system how to lift the load.

over-training

Then comes the very common misconception - overtraining. Training for long periods of time for hours on end and for weeks at a time. Less is more when it comes to strength training. Because of overtraining, very serious damage can occur to the central nervous system and joints.

It is important to realize that muscles only grow when you are resting. This is because when you strength train, lactic acid is produced in the muscle tissue. When you rest, your muscles repair themselves and become bigger than before. The time it takes to repair depends largely on your diet and the amount of sleep you get each night.

Premature selection of large weights

If the beginner is still an adult, then a set of 8-12 reps is frequent enough. Lifting heavy weights may affect your height. This is because in adolescence, the growth plates at the ends of the bones have not yet closed, and training with extreme weights can lead to premature closure of the plates and possibly damage to the bones themselves.

Train with low reps to increase circumference and high reps to lose fat

This statement is actually wrong. Because a lot of beginners think this way, including myself, I've been there when I was new to fitness and had this preconceived notion.

First of all, diet is the most important factor in determining your size. Secondly, if your goal is to increase your circumference, a range of 6-12 sets is ideal. Low-rep training increases muscle strength, which doesn't do much to increase muscle size. Remember, fat burning is primarily achieved through cardio and high-intensity weight training. This means lower inter-set intervals and superset training.

Follow a professional athlete's training program

You might think that because fitness professionals have great results with a specific workout, then if you use that workout too, you will get bigger too. This is wrong. Fitness seniors have been training for years and their movements are more advanced. There are individual differences between everyone. Just because they had good results with their workout doesn't mean you will get the same results.

Neglecting carbs and fats

Diet should also be emphasized, carbohydrates and fats are essential nutrients, even if you are in a fat loss phase. Carbohydrates are our main source of energy supply. Without carbohydrates, especially complex carbohydrates, the body will start using other sources, which can bring about easy fatigue due to glycogen deficiency.

Fats are also necessary. Fats can help you stay healthy. You should consume healthy fats such as fish oil and nuts. Trans fats are something you can avoid if you can, and will only do you harm but not any good.

Today, these examples of reference, I am the Warriors - Cheng Siyuan, Warriors training center coach, here to thank my mentor Yu Hong teacher, like fitness partners can pay attention to us, I hope to help you, thank you for your support, we next time to share fitness issues!

With the advancement of time, all kinds of high technology have appeared in our lives. Whether it's a mobility scooter or something more convenient, it's slowly replacing the time people spend walking or exercising. But because of this, physical health has become the latest topic of conversation. Capitalism has also flooded the market with countless gyms opening up in various places to provide more convenient avenues for everyone to exercise.

Many athletes, not just the general public, choose to go to the gym for strength training, not to compete in bodybuilding competitions, but simply to use this "channel" to help them get better in their respective fields. If you are reading this article, you may just want to keep yourself healthy, look good, feel energized and stay young.

Yes, it's no nonsense to say that working out can keep a person healthy, strong and with a more perfectly proportioned body.But I tend to hear the phrase, "I want to be healthy and strong, but I don't want to train to be a muscle man like Schwarzenegger ......"

Normally I'd respond to this statement with something like, "Hey man sis, if everyone could train to be Schwarzenegger, take that the world wouldn't exist in bodybuilding competitions."

In fact, this sentence can be interpreted in this way: you say you want to learn to play badminton, but you don't want to play too well, you don't want to beat Lin Dan, you don't want to win the Badminton World Championships. This is honestly a bit ridiculous and nonsensical.

The truth is that not everyone has enough talent, time and money to make the body actually turn into a Schwarzenegger. So you don't need to worry about that at all. So when you've set your mind right well and determined what you want to achieve, is that when you need a realistic plan to get there? After all, you've taken the time and experience to get fit and you definitely want some results.

Why you need to go to the gym for a strength workout?

The human body begins to lose muscle from the age of 20, although this is not obvious. But by the time you reach 30, and as you lose time and get older, your muscles atrophy at a crazy rate. By the time you reach 65, you've lost 50% of your muscle.And you'll notice something particularly iconic - the older you get, the bigger your belly gets.

Can you only watch it drain away in disappointment?

Not really, you can do something about it - and working out is the most effective way to counteract muscle wasting.

So instead of being obsessed with the idea that you can build a body like Schwarzenegger's, care more about how much muscle mass you have left.

Having more muscle mass will help you snap and swing better, helping you get to the championship; having more muscle mass will help you squeeze through defenders better and kick in the game-winning interception foul, even if you're an amateur.

Going back to the last point of confusion, why is it that the older you get, the bigger your belly gets?

In fact, the number of calories a person burns in a day doesn't just depend on how long you've been exercising, but more on your muscle mass. The more muscle mass you have, the higher your basal metabolism is; and the higher your basal metabolism is, the faster you burn fat. So there are some people with a lot of muscle mass who burn more calories sleeping than you do running for an hour, and I know that's unfair.

Obviously, lifting weights that are too heavy can injure the body, so many professional athletes have physical problems of one kind or another. However, in fitness sports, the weights taken are generally not too high, and it's more about the pumping and contracting sensation of the muscles. So as long as the movements are standardized and some specific techniques are done, the average gym-goer will not have too many problems except for normal muscle soreness and occasional sprains (which can happen in any sport).

The last thing I want to say is that fitness is still a great way to live a more regular life and eat healthier. Because when you've been working out through fitness for a while, you'll see a pretty significant change in you, and that's when you'll be giddy and looking for ways to maintain the status quo or even get stronger. And that's when you need a stricter routine and diet to help you get stronger.

Plus, you'll lose a few things - late-night snacking buddies and bouncing buddies.

If you standardize your life with fitness, it's not just your mental outlook and lifestyle that will change, but it will also affect those around you.

Above, that's all for today. If it helps you, please follow and like me ~ thanks!

People's awareness of fitness continues to grow and the number of people working out is gradually increasing. Among them, women naturally make up a large part. Love of beauty is the nature of women, how can women do not like to have full lines of fit body? Thin and weak body seems no longer dominant, replaced by a body with strength and full lines!

However, women need to pay extra attention to a few things because of physiological factors. Here's a quick look to see if you're doing anything wrong.

1. Exercise during physiological period

The female physiological period can be a real enemy of women's fitness. Please note that women are very vulnerable during their physiological period and need to keep their uterus well warm during this period and should not do strenuous exercises. Strenuous exercise during menstruation can lead to serious consequences such as menstrual reflux.

For your health please don't do strenuous movements during your period, you can do some simple and easy exercises to soothe yourself and try to wait until three days after your period starts before you start doing those exercises.

2. Unclear concepts

A lot of women like to confuse fitness with weight loss; they think that working out will necessarily lead to weight loss. This is not true. Most people do get thinner as a result of working out, but a small percentage of people get fitter and some others see their weight figures go up.

Because muscle is denser and heavier than fat, when you don't have a high amount of body fat and then work out, your weight is bound to go up because you barely have much fat and you have more muscle.

3. Excessive fitness

This problem is not only for women, but also for a lot of men who have the same eager and impatient mindset. They think that by working out all the time they will be able to get a better body and better lines.

Abs in men, or waistlines in women, are muscles that are stimulated to be generated through exercise. When muscle grows, it requires exercise to destroy the muscle fibers, and the muscle fibers in your body get bigger when they are repaired. This is muscle generation.

If you overwork your muscles and they don't get enough growth, it will affect muscle production. You need to give enough time for the muscles to grow and become more visible.

It's hard for women to grow muscles because they don't have enough androgen, so it's more important for women to give their muscles time to rest, only then will they grow better and you'll have a waistline and a great butt. You need to workout one day and rest one day or two, depending on the intensity of your training.

These are the misconceptions that women need to pay attention to fitness, how much have you learned? If you also want to have a fit body, hurry up and practice.

I'll talk about good fitness, although no one has invited me.

It is said that fitness first brain fitness, rumors deceive people we do not want.

Skinny people gain muscle fat lose fat? Black or white is not in tune.

Find the right direction and then work hard to stabilize the development of no medicine.

If you are getting started without a clue, it is best to get your coach first.

As far as being professional enough, read more, ask more, talk more.

You do what you're told and only deserve to be set up.

Never judge a book by its cover, ask about achievements.

Certificates don't count as awesome, teaching seriously is god.

The way can be the way, but not the way. Find a good teacher to teach you.

Practice on your own, read more, and don't play around with your health.

Don't be lazy, don't be abusive, scientific exercise means high.

There are a lot of rumors about 2015. All the bulls are arguing together.

Learning knowledge is enough, other taunts don't need a bird.

If you're talking about what's been torn up this year, look for me to break some random news.

The Prisoner Fitness method is good, but the marketing techniques are so hokey that the

Books sell well on gimmicks, bulls because they've been in jail.

Where do you put your knees in a deep squat? Jet don't jump in a hurry.

Individuals are different, so why should you be the one to worry about it?

The unassisted deep squat is not over the feet, the first move preferred for recovery;

The barbell squat is not over the feet, beware of breaking your back immediately.

Don't put weight on your knee pain. Run less, jump less, get better.

If you have back pain, go to the doctor. If you're told to lie down, you lie down.

Working out with injuries and illnesses is really going to scare the crap out of you.

It's not nice to have torn abs when you want a mermaid waistline.

A mix of aerobic and anaerobic for fat loss to be effective.

Biceps, triceps, quads. It's stupid to do just one.

Don't just focus on big muscles, being well-rounded is king.

Anyone who looks at you unconvincingly, we'll see in time.

Why can't you lose weight when you run your legs off the treadmill?

It's not practicing that's missing from the five elements, it's increasing power that's messing with it.

Hungry from a controlled diet, dizzy and about to fall over?

You're so pathetic, classmate. You have to be fed for training!

There's no such thing as a fat dead man's day. That's true, but it's not true.

It's not that you're short and ugly. Live a long and healthy life for you.

There are a lot of good people on knowhoo, learn more, read more, like more.

Spreading knowledge is all part of it, and I'm sweating a little bit.

One bull after another. It's not worth the effort.

Start moving today. Think about the future. Think big.

Fitness is for life, so why rush up the ladder?

If you think I'm right, thank you for your kind words.

It's not easy to write on a cell phone, but it's sad if you don't like it.

How heartbreaking.

Just."work out"In terms of that, I think there are two things that should be of most concern:Scientifically correct exercise and persistent adherence to it. Returning to the question, which also happens to point out these two most crucial points, answering the questioner's question is then also answering theHow to do all of the above if you want to get fit。

Scientifically correct exercise

1, fitness first from learning theoretical knowledge

I've seen too many people in the gym, always like to grab a piece of equipment at hand and start practicing, or see that the equipment is empty no one to use to practice which, no plan and no purpose. Excluding those who just want to move their muscles, I think most people want to build muscle or lose fat.

Without basic knowledge of fitness is not only ineffective, but also damage the body. So, I suggest the best way for fitness newbies to start by learning some theoretical knowledge such as:The structure of the human body, the distribution of muscles in the body, how fat is formed, etc.The best choice is to have a personal trainer to give us guidance if the conditions allow. If the conditions allow, the best choice is to ask a personal trainer to give us guidance, and secondly, we can also work out with experienced friends to share our experience with each other.we need toFitness has been treated as a discipline from the beginning.

2, the training action is correct first, followed by the appropriate weight equipment and group number of times

The main purpose of hiring a personal trainer is to guide us on how to exercise a certain part of the body, the correct training movements and the reasonable arrangement of training courses. Some people may say, personal trainer's training movements I can learn for free on the Internet why pay for him. I initially thought so, but later realized that this is one-sided. The course content of the personal trainer may be free on the Internet, but one-on-one professional guidance, tailored to the design of the course arrangements, than you randomly find out much more reliable.

Our main learning content is nothing more than training movements, how to practice a certain part of the body, fat loss and muscle gain how to arrange the training program these. Secondly, we should also focus on choosing the right weight equipment for themselves, my experience in choosing weight is a group of 15 times to exhaustion, provided that the action is correct and complete. The interval between groups is also very important, generally not recommended more than one minute.

My advice.Fitness beginners at the initial stage to hire a personal trainer, and so on to learn about 3 months after mastering a certain foundation may be their own side of the study

Practice on the side.

3. Diet and sleep are equally important

Three parts training, seven parts eating is not just talk, it is based on science. After all, the process of fat loss and muscle gain occurs in the post-training life, not in the training. A well-balanced diet is the key to determining the effectiveness of fitness. If you want to get fit, you have to fundamentally change your eating habits, less oil and less salt, more fruits and vegetables, more protein will be a daily necessity. Adequate sleep can ensure that the muscles can be rested, recovery and expansion of the virtuous cycle process.

Persistent and persistent attitude

Attitude is everything. Persistence wins.There are a lot of people working out and fewer people succeeding, why? That's becauseMost people are in intermittent self-abuse, only a few are in continuous self-discipline.People are inert, three-minute fever is the norm, unwilling to suffer and sweat is common, can not stick to it is natural. Continuous self-discipline and intermittent self-abuse is a fundamental difference. Anything only insist on doing all the time, will see the results, so theSince we're getting fit, we need to be consistently self-disciplined.

Finally.Any success is not overnight, this saying applies to anything. Fitness is a lifelong thing, scientific and correct way of exercise and persistent attitude of perseverance, these two pieces are doing the right thing, fitness is not a hundred practice.

Not to be an alarmist, worldwide, a number of people die every year from working out! Just recently, we all heard the news about a college student who suffered internal bleeding due to over-working out!

This kind of thing is very likely to happen, we should never think that fitness is only beneficial and not harmful to our health, if you hold this idea every time, by the time the danger occurs, it's already too late!

In my years of fitness experience, I've seen a lot of people fail to take care of their fitness and end up injuring their bodies so badly that they end up saying goodbye to exercise forever!

So we must be healthy and fit and remove the blindness in fitness so that we can be aware of what we are doing and so that we can achieve good results in fitness!

Today I'm going to tell you all about how we can actually get healthy and fit.

1. Proper breathing

I've noticed that a lot of people prefer not to breathe when they're working out, they're very fond of holding their breath, and they think that it improves their resilience, but it's actually a very wrong thing to do!

When we do anaerobic exercises with heavy weights, we must keep breathing slowly and deeply, which allows us to do it with less effort and also reduces the pressure inside the skull to avoid fainting and ear damage!

2. The right fitness philosophy

There are a lot of people who are in a hurry and want to build big and strong muscles the fastest, then you will definitely be the one who gets injured at the end of the practice. This is undoubtedly. In fact, fitness is not the more you practice, the better!

Normal people's fitness time is best controlled in an hour or so, an hour after the hormone secretion are down, muscle synthesis will also slow down, fitness effect will not be good, and the risk of injury will also increase!

3. Rebooting fitness with a twist

Although a lot of people keep working out every day, our lives don't allow us to do what we want and we always have that week or two where we interrupt our workouts! This is a very normal occurrence!

But we must be careful when we restart fitness, we need to spend at least a week or so to re-adapt to the fitness, we are best to use cardio coupled with small weights of equipment exercise to recover, rushed, the body can easily be scrapped!

4. Post-workout maintenance

In fact, after working out, we need to pay more attention to some issues, otherwise it is likely to make our body injured or cause us an hour of poor fitness!

One of the first things we do after a workout is to relax our bodies first, the

Let the body cool down sufficiently, meanwhile, we can hydrate properly, and then use the foam shaft to relax your muscles, using dynamic and static stretching

At the same time in the fitness within half an hour we must consume enough protein, in half an hour before we can go to the bath, especially in the summer time we absolutely can not take a cold shower, this point must be remembered!