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Want to train muscles and exercise endurance through aero

Want to train muscles and exercise endurance through aerobic exercise, has achieved the effect of strengthening physical strength and immunity? Experts said that in addition to adhering to the “333 exercise method” that the

heart rate ismore than 130 beats per minute for at least 30 minutes per week, at least 30 minutes per minute; moderately, before the aerobic exercise, first stretch the muscles with 2 strokes to help yourself. Warming up is a good way to effectively improve the effect of aerobic exercise!

2 coups before exercise, double the effect of aerobic exercise

Want to improve aerobic exercise? Resistance exercise + stretching exercise is good

Director of the Asia Pacific Kidney Society of Japan and Department of Nephrology, Fu Ye Kang Riji, mentioned in his book “Full Color Diagram: Hypertension & Arteriosclerosis Health Care Code”, want to improve the effect of aerobic exercise, moderately before the action Resistance exercises, as well as stretching exercises, are a good way. In particular, the following 2 ways to help yourself warm up and effectively build muscle:

1st stroke / resistance movement

The so-called resistance movement refers to the action of letting the muscles receive resistance through repeated repetitions, which is commonly known as “re-training”; and by this method to stimulate the muscles, not only can help promote muscle formation, but also improve exercise. Efficiency, enhance physical strength. The most recommended one is the squat exercise that uses your weight.

2 coups before exercise, double the effect of aerobic exercise

[squat]

Action 1: Open your feet slightly wider than your shoulders, and put your hands on the back of your head and kneel down.

Action 2: Keep your breathing as you squat. After bending your knees, inhale, and then slowly exhale to restore the original posture.

Number of times: A group of 10 times, do more than a few groups a day. If you feel uncomfortable, you can also hold furniture such as tables.

Benefits: The advantage of squat is that you don’t have to change clothes, you can do it anytime, anywhere, indoors. When you are busy at work, you can also use the space to move your muscles.

2nd stroke / stretching exercise

The second stroke is a simple stretching exercise, and the stretching action is different in effect depending on the operation time. In terms of exercise before exercise, there are benefits of improving blood circulation, warming up, and avoiding injuries; as for exercise, it has the effect of relaxing muscles and helping to restore fatigue. No matter which time it is operated, it is necessary to move the muscles to the most comfortable state without the need for hernia during the operation.

2 coups before exercise, double the effect of aerobic exercise

【stretch】

Action 1: Raise your hands with each other and raise your palms upwards. Try to stretch as much as possible.

Action 2: Put your hands down and relax your body.

Action 3: Raise your hands with each other and raise your head. The upper body bends to the left and right sides, and each side is 3 times.

Action 4: Lower your hand and relax your body.

Action 5: The feet are the same width as the shoulders, and the upper body is bent forward. No need to use force, just take it.

Action 6: After getting up, put your hands in the waist and bend backwards. Do not rely on reaction. Action 5 and Action 6 are repeated 3 times.

Action 7: Lower your hand and relax your body.

Action 8: The hands are leveled and shoulder-high, and the upper body is turned 3 times to the left and right.