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 

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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.

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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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