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Exercise recommendations and guidelines
Warm-up
5-10 minutes warm up exercise is necessary before operating.
Breathe
Do not hold your breath during operation, usually when you are ready to restore the
movement with a nasal inhalation, breathe out the air forcefully with the mouth, breathing
with the movement should be coordinated, if breathing is too fast, should stop the
movement immediately.
Frequency
The exercise which in the same area muscles should have a 48-hour break, that is, you
can train the same part of body every other day.
Load
According to individual physical condition to decide the amount of exercise, then
according to the principle of asymptotic load to practice , the muscle soreness is normal
phenomenon during the initial training, so as long as the practice continues, the pain can
be eliminated.
Relax
After practice, you should do 5 minutes reduction action, especially the stretching of the
foot muscles, so as to avoid the long-term congealing of the muscles and keep the
muscles elastically.
Diet
In order to protect the digestive system, please do exercise an hour after meals ,take food
should be at least half an hour after the training, drink less water, especially avoid drinking
lots of water during exercise, so as not to increase the burden of heart and kidney.
Stretching exercises
No matter how fast you walk, it's best to stretch. Warm muscles are easier to stretch, so
take 5 ~10 minutes to warm up. Then stop and do stretching exercises as follows - do five
times, each leg for 10 seconds or more. Do it again after the workout.
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