Fitness foreplay: Cheats for fitness people to be longer
Without the foreplay of the foreplay, how can there be a pleasure of climax? Is a complete set of sports only starting with "1234..."? No "0" padding
Everything is just a castle in the air
Betty House
In fitness training
Foreplay is warm-up exercise
Why do you have a "foreplay"?
Foreplay can make the chemical reaction of exercise stronger
When warming up before fitness, the body has already started a "chemical reaction." Warm-up can be simply understood as “heating up†the body. When the body reaches a higher level, the hemoglobin in the blood will release oxygen more stably and increase the blood flow of the cluster tissue.
A full warm-up helps to reduce muscle stiffness and make the nervous system more active. Warm-up exercises prepare the body's cardiovascular, respiratory, neuromuscular, and musculoskeletal systems for intense exercise and reduce the risk of injury during exercise.
How long does the "foreplay" take?
Depending on the person, see the status
The time of the "foreplay" is of course determined by the physical condition of the trainer. Now many fitness teaching apps will launch a video like "5 minutes warm-up" and "10-minute warm-up". Is it a warm-up for 5 minutes or 10? Minutes?
The warm-up exercise before fitness can't be quantified by time. It is a process of "reaction" of the body. Specifically. The most accurate warm-up time is when you warm up until your body sweats slightly.
This time period will vary with the trainer's age, room temperature, frequency of movement, etc. For example, once at the wild stadium, a fat brother said that he would warm up and jog around the field (about 400 meters). As a result, he did not get up and played the ball.
Therefore, according to the subjective and objective factors such as the environment and physical state, each person's warm-up time is not fixed. As long as they warm up until the body is slightly sweaty, they can basically start exercising.
What position does the "foreplay" use?
Active and passive, look at yourself.
Warm-up can also be divided into active warm-up and passive warm-up
Active warm-up: It is the jogging, stretching or other warm-up exercises we often say, using low-intensity exercise to increase the body's temperature.
Case:
We will see in the football game that when the coach needs to change, often a large number of substitute players go to the stadium to do jogging or some simple stretching action.
Passive warm-up: Wear heavy clothing and use external force to keep your body at a higher temperature.
Case:
In the basketball game, there is no limit to the number of substitutions, and players who have been replaced will still have the opportunity to play. Therefore, when they are sitting down, they will wear jackets and trousers, or wrap their bodies with a towel to keep their body temperature.
"Foreplay" tips
Run
Running is the most common form of exercise. Is it OK to "run all the time" like A-Gump? If you don't have A-Gump's ability, it is recommended to do some warm-up.
For example, first jogging with a slower speed to increase body temperature, increase the activation of muscle nerves, fully extend the joints, and warm up the muscles needed for running, which can improve the efficiency of running.
Bench press
Chest muscles are definitely the main content of men in the gym. Usually we use the Pyramid training method under the guidance of the coach, that is, the number of movements is reduced with the increase of weight.
Case: The maximum weight of the bench press is 80kg. The training method is
10kg X 12 times
20kg X 10 times
30kg X 8 times
40kg X 6 times
50kg X 4 times
60kg X 3 times
70kg X 2 times
80kg X 1 time
In fact, in the above training, the weight before 30kg can be called the warm-up group, and the weight starting from 40kg can be called the training group. Of course, for the first time the trainer is trained, it is recommended to start from the empty bar warm-up.
When pushing the barbell, it not only plays a role in warming up, but also masters the skills of correct movement at the same time, and then increases the weight in turn to enter the training group.
Tips:
Pyramid training is not recommended for trainers who are eager to gain muscle. It can be seen from the above training that when you actually enter the training group, you have completed 30 bench presses. At this time, for the trainer who wants to gain muscle, the muscle will inevitably enter the fatigue state, so the pyramid training method is not recommended.
A complete set of sports must start from the foreplay. Whether it is active warm-up or passive warm-up, do you want to perform better or do you need a foreplay?
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