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6.Exercise Suggestions & Guidelines
Warm up
There should be 5-10 minutes of warm-up exercise before each operation.
Breathe
Do not hold your breath during operation. In general, inhale through your
nose and exhale forcefully through your mouth when you are preparing to
restore the movement. Breathing and movement should be coordinated. If
your breathing is too rapid, you should stop exercising immediately.
Frequency
There should be a 48-hour break for the exercise of the muscles of the same
part, that is, the same part can only be trained every other day.
Load
Determine the amount of training according to your physical fitness status,
and then practice according to the principle of gradual load. It is normal for
muscle soreness during the initial training. As long as you continue to
practice, the soreness can be eliminated.
Relax
Do 5 minutes of restoring exercises after each exercise, especially the
stretching and relaxation of the foot muscles, so as to prevent the muscles
from coagulation during the period and maintain the elasticity of the muscles.
Diet
In order to protect the digestive system, you can exercise only one hour after
a meal, and you should eat at least half an hour after training. Drink less
water during exercise, especially avoid drinking a lot of water, so as not to
increase the burden on the heart and kidneys.
Stretching Exercises
No matter what speed you are walking at, it is best to do stretching exercises
first. Warm muscles are easier to stretch, so first walk for 5 to 10 minutes to
warm up. Then stop and do the stretching exercises 5 times --- as follows,
each leg for 10 seconds or more each time; do it again after the exercise is
over.
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