complete workout routine from packing your gym bag


Q: What should a complete fitness routine look like?


@yyy's coach: Follow my routine, and you won't go wrong ↓

 

1. Warm-up before training. This mainly includes various dynamic stretching exercises such as chest expansions, waist twists, and leg swings. The importance lies in waking up the body's dormant state, reducing muscle stiffness, and lowering the risk of injury. The intensity of the warm-up doesn't need to be too high; just enough to raise your body temperature and make you sweat slightly.





2. Formal training. Follow the principles of timing and quantity. The standard of the movements should always come first. Don't blindly pursue the number of repetitions or the duration. Regularly adjust your training plan and timely change and add new training methods to continuously push your muscles out of their comfort zone and improve your physical fitness faster.

 

3. Post-training stretching. This mainly involves static stretching, which can effectively reduce muscle soreness, speed up muscle recovery, reduce muscle stiffness, and shape well-proportioned muscle lines. However, be mindful of the intensity. If you feel numbness in the stretched area, stop immediately. Don't hold your breath while stretching, and make sure the stretched area is relaxed.


Emmm... Little Jian wants to say that indeed, the above three processes are indispensable. Each step is necessary and effective, and none should be neglected. However, simply following the routine once for each training session is far from enough. For example, preparing various equipment before fitness and taking care of various aspects after finishing are also necessary.

 

Therefore, preparing a training bag that can store equipment in advance is also essential.

 

A complete fitness routine starts with a training bag.

 

1. Change of clothes

 

Most people are used to wearing their gear to the gym, so they often overlook the need for clothes. After working out, we usually sweat a lot. If you walk out of the gym in sweaty clothes, you're more likely to catch a cold. Fitness might then turn into harm. If possible, take a shower at the gym; if not, at least bring a change of clothes.

 

2. Portable music player/headphones

 

Listening to your favorite music while exercising can make you stronger. According to the Wade Research Institute, during each set of shoulder exercises, bodybuilders listening to their favorite music could complete at least one additional repetition per set on average, and in some cases, even two additional repetitions.

 

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3. Sports water bottle

 

Hydration is very important during exercise. Therefore, choosing a sports water bottle for convenient hydration during workouts is a great choice.

 

4. Auxiliary equipment

 

Weightlifting belt: The weightlifting belt is recognized as one of the most important fitness equipment. It not only enhances strength but also stabilizes the lumbar spine, providing maximum protection to the waist during weight training and preventing sports injuries. This is especially true for exercises that directly apply weight to the spine, such as squats, bench presses, and bent-over rows.

 

Knee brace: When doing squat training, knee braces can provide support to your knee joints. Additionally, the elasticity of the knee brace allows you to squat with heavier weights. Note that you should not wrap your knees too tightly, as excessive pressure can cause knee joint damage. Knee braces also help maintain knee stability and absorb shock during activities like hiking or frequent jumping in basketball.

 

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Grip strap: It can increase muscle vitality, help you increase grip strength, and complete more repetitions. The weighted grip strap can free your hands from the equipment, allowing you to focus more on the muscles being trained. For example, barbell rows, deadlifts, pull-ups, dumbbell curls, etc.

 

Heart rate monitoring equipment: Different heart rates during exercise produce different effects. Similarly, during fitness training, you must maintain an appropriate intensity range to achieve the best exercise results and ensure sufficient safety without damaging your body due to excessive intensity.

 

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5. Alcohol and band-aids

 

This is something most people overlook. There are some sharp equipment in the gym, and if you accidentally get a cut, a deep wound can easily get infected and needs to be treated quickly. At this time, you can use alcohol to help with simple disinfection.


 

*Some images in the article are sourced from the internet.


Created: 2018-11-27 06:21:26