Now people are pursuing a healthy lifestyle, fitness is a very popular activity, many people will choose to do a fitness card exercise in the gym, so if it's the first time to go to the gym, what do we need to bring? What do we need to pay attention to? Please see the introduction of the editor.
1. What's the right sneaker to go to the gym
Go to the gym first to choose a pair of comfortable sneakers. If you want to run, you need to choose running shoes with good shock absorption performance, which can reduce the impact damage to knee, ankle and other parts during running. If it's just for indoor wear, choose a pair of soft sole with good antiskid performance. If you are a girl, yoga and various dance courses in the gym are also popular choices. You don't need shoes for yoga, but you can choose modern dance shoes for dancing. There are special lifting shoes for strength training, and it's OK for beginners to start wearing canvas shoes.
2. What kind of water cup do you need to prepare to go to the gym
It's very important to take a water cup with you. If you sweat, you need to replenish the water. So you must take enough water to the gym. Because the amount of water you need before and after exercise is much higher than you expected. So we need to bring a sports water cup, which has a metering type, which is more suitable for calculating how much water we drink and whether we need to add water.
3. What kind of weight belt do you need to prepare to go to the gym
Heavy weight strength training, such as weight-bearing squat, hard pull, lying push, rowing and so on, in the absence of protection, once mistakes or injuries, the consequences are very serious. For advanced trainers, the belt can not only protect the lumbar spine, but also promote the development of core strength.
The research shows that the abdominal muscle activity increases by 10% and the vertical spine muscle activity increases by 23% after the weight-bearing belt is fastened. The advanced trainers who impact heavy weight must have a weight-bearing belt.
4. What kind of kneepad do you need to prepare to go to the gym
With elastic kneepad can give your knee joint some support, help you to squat up more weight, just remember not to tie too tightly, at the same time, choose the kind of thick and long kneepad will be better. Injured knee is best to wear knee pads for exercise.
What should I pay attention to when I go to the gym
1. Warm up before training and before stretching after training is an important guarantee to get the best training effect, but it is often ignored. You should do 5-10 minutes of aerobic exercise before the training, in order to improve your heart rate and body temperature, so as to prepare for the hard training. After the warm-up, next to the target area on the training day, carry out 1 group of 10-20 light weight exercises. It is necessary to stretch properly when the muscles are tired after training. After training, the flexibility of the body will be improved, which is conducive to stretching. Don't forget the last relaxation exercise, usually a few minutes of low-intensity aerobic exercise.
2. Normal breathing and normal breathing can effectively prevent the excessive rise of blood pressure. The basic principle is to inhale when lowering the weight, hold your breath when lifting, and exhale when finishing the lifting.
3. The relationship between the muscle size and the amount of exercise a muscle should take is closely related to the size of the muscle itself. Chest, back and legs and other major muscle groups, the amount of exercise is relatively large. The smaller muscle groups, such as arms and shoulders, should choose the smaller amount of exercise.
Benefits of going to the gym
1. Exercise is the most important thing is to reduce fat to keep the body tight and increase muscle strength. Only by doing proper strength exercise can keep the body tight and as long as it is appropriate, it will not lead to body deformation due to muscle tension.
2、 Exercise to increase muscle at the same time can achieve the effect of weight loss, appropriate exercise will increase fat burning, but also enhance metabolism to maintain the vitality of the body.
3. Exercise in the gym can not only increase people's vitality, but also enhance people's physique, enhance people's spirit, and people can keep energetic.
4. Exercise in the gym can also strengthen people's communication ability. People who exercise in the gym are all people of the same interest, so there are more topics that can become good friends, which can also make their lives more colorful.
5. Generally speaking, going to the gym for exercise is an important means to maintain a person's physical health. The gym has professional coaches and equipment to better achieve the effect of exercise. However, going to the gym for exercise should follow a certain exercise sequence. The correct sequence of going to the gym for exercise is the fundamental to ensure the effect of exercise and the basis to protect yourself from injury in the exercise process.