Why you Must do it? Simple warm up exercises you should do before working out

Why you Must do it! Simple warm up exercises you should do working out

Helth and Beauty Tips English Urdu Hindi

Home fitness dynamic teaching

a. Exercise process:
warm-up -> stretching -> resistance and stretching interlaced -> cardiopulmonary -> stretching

b. Resistance sculpture:
recommended 2 to 4 times a week, a single group of 8 to 15 times (time 45 to 60 seconds to complete ), (centrifugal) inhale for 3 seconds, (centripetal) exhale for 2 seconds, and stretch for 6-8 seconds.

Eccentricity: Resistance causes muscle length to be elongated.

Centripetal: Resistance shortens the length of the muscle.

For example: Push up (for the chest), centripetal when the body goes down, and centripetal when propped up.

c. Cardiopulmonary fat burning: It is
recommended that 4~5 times a week (one time is 40~60 minutes)
, the appropriate range of heart rate is between 60%~85%. (Please refer to Carverna's formula)
(Maximum heart rate-resting heart rate)

And (exercise intensity%) + resting heart rate

warm-up before resistance exercise:

1. In the neck position, the time of turning in a circle (not around the back of the neck) is 1 minute, plus 45 degrees of extension, each time is 30 seconds, a total of 90 seconds. All two and a half minutes.

simple way to improve
2.Wrap around the shoulders from front to back (1minute),plus hand straps (30 seconds each). A total of 2 minutes.

3. Around the wrist (continuing from the inside to the outside), add a single ankle to the ankle. When changing the foot, the wrist is from the outside to the
inside for 1 minute each.

4: Lower body, raise your foot on the spot, one foot each for 1 minute, a total of 2 minutes.

If you want self Beauty Healthy and Fitness to think about your body.

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