After the Spring Festival holiday? How to restore the best fitness state?

Have you grown fat? Have you lost your strength?

　　After a Spring Festival, endless parties and dinners, has the lazy holiday made your body distorted? Is the fat meat growing?

　　When the holiday comes, the most worrying thing about fitness workers is all kinds of dinner parties and tables. If you don’t use a few sessions, it will be enough to make your half-year training effect waste.

　　How can you get back to your strong state before the holiday?

　　Restore the best state before the holiday - step by step

　　During the Spring Festival holiday, everyone has not exercised for half a month, how can they resume exercise more reasonably? It seems to be easy to get hurt?

　　No matter your exercise level is Which level should be restored after a period of rest. Remember not to rush, so that the body has a relaxation period!

　　1. Start with warm-up

　　When you exercise every day, stretching and relaxing regularly will make the muscles relax and tension. After a period of rest, the flexibility and tension of the muscles will decrease

　　To prevent injuries and resume exercise, warm-up is the top priority. For example, dynamic stretching before exercise fully moves the shoulder joints, shoulder scapula, spine, hip joints and other parts, and increase joint mobility and muscle flexibility, then start to exercise formally.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

Further reading 　　Fitness science: the mystery of the number of movements and the rest between groups

　　Fitness skills-the tips of the speed of movement

　　Fitness skills: How to increase weight scientifically?

2. Pay attention to cardiopulmonary exercise

　　After a period of rest, the most likely thing that physical ability goes downhill is cardiopulmonary function. Have you noticed that when you start to resume exercise, you are easily tired and wheezing? This is the factor of cardiopulmonary decline. Therefore, when you resume exercise, it is recommended to start with cardiopulmonary training, such as: brisk walking, jogging, swimming, etc.

　　3. Small weight multiple times

　　Stop during holidays, muscle strength, The stability of joints will decrease slightly. To ensure safety, you can first choose a small weight and multiple times to make the body adaptively overtrain, or even bare hands training. In this way, the body will be more comfortable and smooth.

4. Mainly systemic and multi-joint exercise

　　Especially when playing equipment in the gym, this group of partners like some single-joint training movements. To prevent muscle imbalance and injury, after-honoring recovery training, it is recommended to start the systemic or multi-joint exercise method first.

　　In addition to exercise, our diet should also be restored, manage high-sugar, high-fat, high-carb, alcohol and other high-calorie foods, and increase dietary content such as coarse grains, vegetables, fruits and other foods.

(Note: Follow the WeChat public platform of the Fitness Bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

Further reading:

　　What is excessive recovery? What makes you continue to be strong

Fitness knowledge: How to choose your weight, number of times, number of groups

Fitness nouns—Detailed explanation of common strength training nouns