Diet And Fitness

1. Warm up: use aerobic fitness Warm up the body equipment for 5 to 10 minutes Such as jogging on a treadmill minutes, or use a power bike Wait for 10 minutes by bike.

2. Strength exercises: Use fixed-strength fitness equipment or free-strength equipment for 45 minutes of strength training on 2 to 3 muscles of the body.

For example, if the training sites scheduled for the day are the chest, arms, and abdominalmuscles, the following can be arranged:

Chest: chest push with barbell, chest push with sitting equipment, dumbbell fly 
Arm: Barbell curl, dumbbell curl

Abdominal muscles: lying on your back, half body up, supine leg lift

Arrange 2 to 3 exercises for each muscle, do 3 to 4 groups for each exercise, and 8 to 12 for each group. Practice with increasing weights.

3. Relaxation: You can choose to use aerobic fitness equipment for 5 to 10 minutes of aerobic exercise, or stretch the muscles of various parts of the

body.Side effects of ​ fitness ​

Hearing loss: high-intensity aerobics combined with loud music may impair inner ear function, causing dizziness, tinnitus, ear fullness, and hearing loss for high-frequency sounds.

Women often do weight-bearing exercises, which can cause huge pressure on the pelvis, which can cause relaxation and weakness of the perineal muscles.In severe cases, it can cause sequelae such as uterine prolapse or prolapse, and incontinence.

For this reason, bodybuilding experts recommend female bodybuilders: do more balance exercises, stand against the wall, keep your feet together, straighten your back, look straight ahead, stretch your hands forward, hold your palms against the wall, bend your elbows, and do all over Do this 8-10 times a day.

When choosing a good exercise item, the focus of female bodybuilding should be on body shape, so balance exercises, aerobics, sit-ups and other items should be the first choice.You can also choose to swim, dive, skip rope, etc. To master the exercise intensity and time, exercise according to your physical constitution and characteristics, and don't blindly imitate others.

Extended information:

Aerobic fitness equipment: Regular aerobic exercise is good for health: it reduces the risk of obesity and diabetes, strengthens the cardiovascular system, and may prevent the occurrence of Alzheimer's.

The problem is that many people do not get the most benefits of exercise because of the wrong operation method of the equipment or the wrong rhythm of exercise during daiy exercise.

For example, if the resistance is set too high when using an elliptical machine, you will feel very uncomfortable unless you lean on the machine to borrow force. 

Because the resistance setting is too high, shrugging your shoulders and holding on to the handrails are Deceiving your body.At this time, your body is not in a straight line and it is easy to damage the spine, shoulders and elbows.