Many readers requested that the text be translated into Bengali, so translating it into Bangla was again published on my blog.
How to warm up before theexercise?
An important part of the exercise - warm up | Through the warm up, both of the body and mind are made to exercise, which can prevent injuries, muscle pools, heart attacks, etc. due to exercise. Other benefits include: Increasing blood circulation in the body, increasing energy, increasing heart rate , Increasing breathing, increasing the body and muscle temperature,All of the sudden, there is no sudden pressure on the body. When the temperature of the muscles increases, the mesel will be loose and elastic, so the oxygen and blood supply will increase in the month, which provides nutritious food in the month of masal and also increases the speed of the muscles.
Many do not warm up before starting the exercise, but it is harmful or dangerous for the body.
Remember, if you exercise properly without warming up, exercise in your body will not work as well, there may be damage to your body. Many without worm up, spend belly, train wetting, doing aerobics, and even running It does not produce any results, but can damage the body.
Warm up tips:
Warm up is meant to increase the body weight / gradient of the exercise and the heart rate gradually, because of various exercises, such as cardio, dynamic stretching etc.
- Warm up of each exercise may be different, so that the monthly work that is to be done, it is just like the warm up of the massage. So when you do that exercise, you need to know what the warm up will be Warm-up exercises will be
- Slow and easy exercises and exercise will reduce your intensity.
- Depending on the intensity of warm-up exercise, a person's physical fitness and any type of exercise will be done.
- There are many types of warm up exercises, such as: slow walking, dynamic stretching, slow cutting, steady bicycling, slow, easy aerobics, slow jogging etc.
- For warm up, you can do any type of exercise at least 5 minutes (eg: walking slowly, jogging, marching, jumping, etc.). Then you can do static stretching for 5 minutes, to work the muscles Although Stretching does not include warm-up exercises
- It's good to have warm up for at least 10 minutes, because, after 10 minutes, your monthly exercise will start working, your body temperature will rise, you start burning calories, and your body will begin to lose weight.
- After warming up, if you see that you are mildly, that means you are now ready to exercise, calorie burn. But if you feel worried because of the warm up, it will not be up to the proper warming.
- Extra clothes can be readily available for warm up-up, for example, a t-shirt on a half-sleeved t-shirt, which will help to warm up your body temperature quickly.
Examples of some warm-up exercises:
- The way to do a warm-up can be 3 minutes, walking slowly / mid-speed, then walking 2 minutes faster, then jogging for 5 minutes.
- First, by doing marrow for aerobics exercise, the body should be warmed up in the rhythm of rhythm, then some dynamic stretching can be done, or some aerobics exercise can be done gradually.
- In the beginning of the cutting season, gradually cut the wreath of the sauce, then by the fitness of its fitness and the ability to swing to the bow.
- For a quick walk you can walk up to 5 minutes in the first, then walk up to 5 minutes on the middle speed.
- To run, 5-10 minutes can be walking fast from the middle, or walk 5 minutes, then jogging can be done for 5 minutes.
- For strenuous training / wet lifting exercises, 5-10 minutes can be done with any slow motion cardio, dynamic stretching etc. Then the muscle will be stretched to the muscle, which will be used for weight lifting exercise.
In addition to doing physical work, in addition to warming up, warming can be done without physical work, such as after extra clothes, sauna, hot water bath, body massage etc. Since the body takes time to heat, If sweat comes out, then by doing physical exercise, good results will be available.
