100FIT 30T Руководство по эксплуатации - Страница 15

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7.warm-up stretching

1. Points to note before exercise:

1.1 A successful exercise plan must include warm-up, aerobic and soothing exercises;

the number of exercises should be at least two to three times a week, exercise one

day off, and after a few months, you can increase the number of exercises to one

Thursday to five days .

1.2 Warm-up before exercise is a very important part of your fitness exercise. Warm

up before every exercise. Moderate warm-up can prepare your body for the next more

intense exercise, because warm-up can help muscles warm and stretch. Improve

blood circulation and pulse, and send more oxygen into the muscles.

1.3 The importance of stretching after exercise. Without stretching, muscle tension

and elasticity will decrease, local pressure will increase, local inflammatory factors

and metabolic waste will not be discharged in time, and fatigue recovery will slow

down. The body will always carry fatigue for the next training , This will easily cause

fatigue accumulation and cause pain.

2. Warm up before exercise:

2.1 Upright steps:

This action will make you feel stretched, with your back straight

at the beginning, with your arms on both sides of the body.

Step forward, lift the left and right knees in turn,

lift your arms upwards, take 20 steps

forward each time, and rest for 1 minute.

2.2 Dive forward and bend your elbows enough to your instep:

The left foot stepped forward with a single lunge, in the shape of