Fitness first do warm ready

1. why it is important to warm up?

To ensure the safety, general fitness exercises before you do some warm-up exercises, warm main purpose is slightly faster heartbeat.

It has two advantages:

① can improve the body's main parts of the body temperature

② can enable more blood flow to the muscles (oxygen), giving the body more vigorous activities prepared

Slightly after reaching la games make tendons more flexible, because it improves the body temperature and increases the scope of joint activities, to avoid joints, ligaments and muscles.

2. what muscles need to warm up?

Warm-up exercises should be concentrated in the large muscle groups, practitioners can go through marking time, go back, carrying the knee to warm up as the leg; if is the chest and shoulders you can do to turn around and give arm circles, etc.

Like treadmills or skipping can do 3-5 minutes of brisk walking and stretching.

3. warm up how long you want to do

Takes approximately 3 minutes, the body will recognize it and how much needs to be transported to the muscles.

Warm-up exercises should be approximately 5-10 minutes and should be accompanied by the main muscle groups reached la activities.

4. Why do you want to relax?

In a fitness class, when you have reached and maintained a certain exercise heart rate, slow recovery is important.

Relax for two main purposes:

① can enable frequency pulse of high speed run slow.

② can make a large amount of blood the heart so as to avoid their return in the legs.

If you suddenly stop motion, usually leads to dizziness, nausea, exhaustion, and these are not normal relax time common symptoms.

5. relax duration

The body needs for about 3 minutes to realize that it no longer needs to put more blood supply to the muscles.

Safety of relaxation time for at least 3 minutes, 4-5 minutes, ofcourse, better. All of the relaxing activities should include muscle nerve to avoid muscle soreness and tight.

(Practice editing: Tran Hung Wong)