Preparation before starting gymnastics: Eight situations and steps where gymnastics is not suitable

(iv) Before starting bodybuilding and weight loss exercises

Prepare for weight loss

Many people might think, "Since it can help you lose 1.5 kilograms in a week, the effect is so good, I'll try it right away!" That's right, the effect is very good, but you can't start rashly. You must first adjust your body and follow the 9-meal diet for a week to replenish enough nutrients so that you have the energy to do bodybuilding and weight loss exercises.

Many people lose 3 kilograms during the preparation stage. Actually, it's not difficult. As long as you eat according to the 9-meal diet method, follow the plan seriously, and exercise more, you can definitely lose weight successfully in no time.

Create a weight loss plan based on a week.

Bodybuilding and weight loss exercises are not suitable for daily practice because the body will react for up to five days after each session. Therefore, it's essential to rest for at least five days after completing the exercises; otherwise, continued practice may overwhelm the body and potentially damage internal organs. Generally, a weekly plan is most suitable.

Situations where gymnastics is not suitable

First, if there are problems with organs such as the kidneys, liver, heart, or liver, it must be diagnosed by a doctor and only if the doctor deems it appropriate to proceed.

Secondly, people who have recently suffered burns, had teeth extracted, had stitches removed after surgery, or are within two months postpartum should avoid strenuous exercise and get plenty of rest, as their bodies are in an inflammatory state at these times.

Third, gymnastics should not be done within 3 days before and after menstruation due to heavy bleeding.

Fourth, if your pulse is very fast (more than 10 beats in 5 seconds), you should avoid doing gymnastics as it will increase the burden on your heart and make your pulse beat even faster.

Fifth, when you don't get enough sleep, you don't have enough energy, so even if you exercise, the effect won't be good.

Sixth, if dietary conditions are not met, eating forbidden foods such as sweets and alcohol within 3 months of doing gymnastics will reduce the effectiveness by half.

Seventh, while engaging in vigorous exercise every day is beneficial, proper dietary control can achieve similar results even without exercise.

Eighth, if you are overly fatigued or have edema, and the condition is mild, you can do some warm-up exercises or corrective gymnastics to adjust your body condition and you will return to normal.

In addition, while it is not suitable to do exercises during menstruation or when you have a cold, you should still adhere to the rules regarding meals, work, and rest.

Gymnastics Methods and Precautions

First, measure your weight before doing the exercises. Accurately measure and record your weight so you can see your performance.

Secondly, it is best to wear comfortable clothes when doing exercises.

Third, diligently learn basic gymnastics.

To avoid putting too much stress and burden on the body, each gymnastics session should consist of 6 exercises. As for what kind of exercises to do, that depends on your own needs.

In the first week or two, you can learn the basic exercises and breathing techniques, and then combine them into squats according to your own needs.

The first two sections consist of two sitting-up exercises, one leg raise, and one calf raise, for a total of six exercises.

Fourth, one minute per set of gymnastics. Gymnastics involves giving a command every second, completing one movement within eight seconds, and repeating this twice to form one set. Therefore, one minute is the ideal pace for one set. Combining this with proper breathing techniques will enhance the effect.

Fifth, do the exercises seriously. If you're perfunctory, even if you do a lot or do them beautifully, you'll lose the effect. Therefore, you need to concentrate your efforts on the areas you want to slim down to achieve good results. The last 8 seconds of each set are especially important; use all your strength to do them.

Sixth, follow the correct breathing method. Never neglect the breathing method, which has been repeatedly emphasized.

Seventh, maintain correct posture. Don't overdo it, otherwise it becomes an externalized exercise, which is not the desired effect. Correct posture is very important.

Eighth, check your pulse after each set of exercises. After warming up, measure your pulse for 5 seconds. If it's 5-6 beats per minute, your health is good; if it's more than 10 beats per minute, you should pay attention-is it a problem with your physical conditioning or something else? After each set of exercises, compare your pulse to the warm-up. A difference of 1-3 beats per minute is considered normal. However, there are exceptions. For example, after leg raises or lower abdominal exercises, your pulse should be the same as or slightly less than the pulse after the exercise; after small muscle exercises, it should be the same or about one beat more to be considered normal.

Perform gymnastics step by step

Once you've determined the time for your gymnastics session, follow these steps.

First, get up early and start working diligently without needing to eat breakfast.

Secondly, it is best to do exercises on an empty stomach.

First, weigh yourself, then record it.

Before performing corrective gymnastics, do warm-up exercises first;

Then measure and record the pulse;

Start doing gymnastics;

After each segment, the pulse was measured and compared with the previous pulse.

Third, shower. After finishing the exercises, shower according to the steps on the schedule.

Fourth, once you have an appetite, eat a nine-course meal.

The above outlines the steps for a week's plan. By following these steps and methods, you will definitely achieve the desired results.

Okay, now let's see if you can put it into practice.