What are some warm-up exercises for gym?

Nowadays, there are gyms in various places in the city. There are a wide variety of fitness equipment and professional fitness coaches in the gym, so going to the gym has become the choice of many people. What needs to be reminded is that you must do sufficient warm-up exercises before going to the gym. This helps to ensure fitness safety and also helps to achieve better fitness results. So what are some common gym warm-up exercises?

What are some warm-up exercises for gym?

The first step is to choose suitable sports equipment. It does not need to be very professional, but it must be loose. Because during physical exercise, many movements are beyond the range of movements in daily activities, so loose clothes will make you more comfortable. Shoes should be chosen to reduce impact, and it is recommended to wear sports running shoes.

In the second step, it is recommended to start warming up on the treadmill in the gym. Be sure to pay attention to safety when getting on and off the treadmill, and do not increase the speed all at once. Start by walking slowly for about 3 minutes, and then change to jogging. When running, be sure to pay attention to keep your knees and toes in the same direction as much as possible, and do not let the knees excessively abducted or adducted, to minimize wear and tear on the knee joints. Jogging for about 10 minutes is enough.

The third step is stretching and moving the joints. The muscles to be stretched are divided into limbs and trunk. The trunk includes pectoralis major, trapezius, and latissimus dorsi. The limbs include biceps brachii, triceps brachii, deltoids, quadriceps femoris, biceps femoris, and gastrocnemius. These muscles are the ones that are frequently used during exercise. Joints require movement of the vertebrae, lumbar vertebrae, knee joints, ankle joints, shoulder joints, as well as fingers and wrists.

The fourth step is to bring water and a towel to wipe sweat. Or you can choose sports drinks. It is also recommended that you buy fitness drinks and mix them with water as this is more economical.

Advice 1: Gym "software" is more important than hardware

When choosing a gym, in addition to considering the environment and hardware such as equipment, it is more important to look at the level of the gym's coaches. You know, people are very easy to get bored when faced with cold fitness equipment, but a hot and dynamic group class can instantly ignite their passion for fitness.

In addition, a competent coach is not only an instructor, but also a supportive friend and supervisor, and plays a vital role in the fitness process.

Wrong way to choose

Choose a quick tour of the gym. Only pay attention to the size of the gym, air circulation, cleanliness and whether the fitness equipment is comprehensive.

The right way to choose

In addition to examining the above items, it is more important to carefully check the coach information of the fitness club, find the projects you like, and go to observe and experience them at least once.

Tip 2: Choose a fitness membership card like you would a fund

If you choose the right gym membership, it will help you “appreciate” in value just like a fund! Of course, it is the appreciation of beauty and health. For those who are going to the gym for the first time, remember not to rush to apply for an annual membership. It is best to choose a one-time membership first.

The reason is simple. If you have a year to do something, you will unconsciously postpone the time. The result of postponing it again and again is that the card lies quietly in the corner of your wallet and rarely has the chance to "show up".

Wrong choice

After carefully studying the gym's price list, I found that the annual membership card was the most economical in comparison. My love for bargains took over, and I was fooled so I decided to pay for the annual membership card.

The right way to choose

"Saving is wasting", price is not the first priority, choosing the method that suits you is the most important thing.

Advice 3: To exercise, you need to pass the test

Before doing fitness, you must first pass the physical fitness test so that you can choose fitness programs based on your actual body flexibility, fat ratio, endurance, muscle strength, cardiopulmonary capacity, etc., to increase the success rate of fitness and fat loss.

For example, those with poor body flexibility need to do Pilates or yoga training; those with high fat content need to do fat-reducing exercises using equipment.

Wrong choice

They don’t understand their own physical condition at all and blindly choose fitness programs based on first impressions.

The right way to choose

Conduct a comprehensive physical fitness test accompanied by a coach. Find the problem and solve it quickly.

Advice 4: Get a vaccination, exercise is not a panacea

Many people come to the gym with the confidence that they can lose fat through fitness and regard exercise as their only hope for fitness and fat loss. But the fact is that there will still be threats to the calories we consume in our daily food. So fitness is not the only thing you need to do, adjusting unscientific eating habits is also very important.

Wrong choice

You may think that since you have started exercising, you can relax your vigilance on diet because you can burn off the calories through exercise anyway.

The right way to choose

Maintain scientific and regular eating habits. It is best to ask a personal trainer to help develop a diet plan that matches your fitness plan, which will achieve better results in healthy weight loss.