Three common sense for beginners to exercise

A few introductory knowledge that novices must know for fitness. Many fitness novices are not aware of fitness, so they are prone to make some mistakes and cause physical injuries. These knowledge are essential for novices to know for fitness.

　　　Number fitness knowledge: warm up first, then go on the treadmill.

　　Many people who are working out for the first time, go on the treadmill and run a few steps without saying a word. In fact, this approach is incorrect. Before running, you should do warm-up exercise first. , Warm-up exercise can increase the temperature of the muscles, making the muscles softer and less likely to be strained. You can press your legs first or do several sets of squat exercises. The first time a novice should walk slowly first and then jog for 15 minutes. It is best to maintain the intensity of this exercise for 3 weeks, and then slowly increase the amount according to your personal physical condition.

　　Common knowledge of novices: Test the balance before practicing large equipment.

　　American organization has counted that people who have entered the gym for the first time , you will encounter more or less sports injuries within 45 days. American bodybuilding champion Ruben reminds everyone that since large equipment has high requirements for body flexibility and balance, you must do at least one month of balance stability and flexibility before practicing. If you keep your upper body upright but cannot squat down, or you are on the ground with one foot, but cannot maintain balance after closing your eyes, then don’t touch large equipment in the gym.

Common knowledge of beginner fitness: Strength exercise starts with dumbbells.

　　Many fitness novices who first arrive at the gym want to practice all the equipment. If aerobic training equipment like treadmills is warmed up, there will generally be no sports injury. However, strength training equipment such as chest pushers and barbells are not very suitable for novices to practice. If novices want to practice strength, they can choose 3-5 pound dumbbells, place their hands on their chests, and do 12-15 push exercises, 2-3 sets.