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check list de exercicio fisico

Perform 5-10 minutes of light cardiovascular exercise such as jogging or cycling

Perform dynamic stretches for major muscle groups, including arms, legs, and core

Increase intensity gradually to prepare the body for the main workout

Choose an aerobic activity such as running, swimming, or cycling

Set a target duration or distance for the workout

Maintain proper form and technique throughout the exercise

Monitor heart rate and adjust intensity as needed

Stay hydrated by drinking water regularly during the workout

Select exercises targeting major muscle groups, such as squats, lunges, and push-ups

Perform 2-3 sets of each exercise with appropriate weight or resistance

Focus on proper form and technique to avoid injury

Allow adequate rest between sets to recover

Gradually increase weight or resistance as strength improves

Incorporate static stretches for each major muscle group at the end of the workout

Hold each stretch for 15-30 seconds without bouncing

Pay attention to areas of tightness or discomfort and adjust stretching accordingly

Utilize foam rollers or other tools to release muscle tension

Consider incorporating yoga or Pilates exercises for enhanced flexibility and core strength

Perform 5-10 minutes of light aerobic exercise to gradually lower heart rate

Include static stretches for major muscle groups, holding each for 15-30 seconds

Focus on deep breathing and relaxation techniques

Allow the body to recover and return to its pre-exercise state

Rehydrate by drinking water or a sports drink to replenish fluids

Consume a balanced post-workout meal or snack containing protein and carbohydrates

Apply ice or heat to any sore or tight areas as needed

Consider using foam rollers or massage tools for muscle recovery

Get adequate rest and sleep to facilitate recovery and muscle growth

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