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Due to the frequent occurrence of long-distance running events, we must warn everyone that before the campaign, we must do a good job of preparation. We must also have awareness of first aid for some sports injuries.
What are the preparations before exercise?
1, sprain
Most of the sprains are fractures of the ankle tendons. The biggest flaw in avoiding a sprain is wearing a pair of standard fit sneakers. Soft, shock-resistant sports shoes can absorb pressure from the ground, slow down the impact on the feet, indirectly reduce the chance of sprains, is necessary to prevent sports injuries.
2. Fracture and dislocation
Experts point out that most fractures or dislocations are due to incorrect fitness exercises, especially weight training equipment. Sports injuries cause more fractures in the lower extremities, especially some equipment that emphasize leg muscle strength, such as calf lifters, and are most likely to cause leg fractures due to excessive training. This kind of leg fracture may be only a slight crack in the bone. At that time, the pain symptoms are not very obvious and can easily be ignored. The more safe practice is to experience discomfort after exercise and seek medical attention promptly.
3, muscle straining experts say, most of the muscle strain caused by warming before exercise. The fitness instructor reminds you to do warm-up exercises for at least 5 minutes before each workout. The movements need not be complicated, as long as you can stretch your limbs and active muscles evenly. In addition, excessive exercise may also strain the muscles. The best way to avoid this situation is to follow the coach's proposed fitness plan. Don't be greedy for more and start the exercise too hard.
Expert guidance: it is very important to make preparations before exercise
Experts remind friends that they must pay attention to getting ready for exercise and warm-up before each exercise. After exercising, they should also pay attention to relaxation and relaxation.
First, warm-up exercise
1. During warm-up exercises, in addition to the conventional free-body warm-up method from head to toe, joints, ligaments, and muscles in various parts of the body must also perform sufficient activities. You can also use a treadmill, exercise bike, etc. for lower intensity aerobic exercise.
2, warm-up exercise is generally suitable for 10 minutes, the winter can be slightly longer, about 15 minutes. Warm-up time should not be too short or too long, too short warm-up is not enough, prone to sports injuries; too long physical exhaustion, affecting formal exercise.
3, after the body warm-up, to carry out targeted activities of the local joints, ligaments and muscles. For example, if you mainly practice shoulders on the day, you will need to perform targeted warm-ups on the shoulders. For example, use the high-level puller to pull down the neck or back of the neck, and make 1 or 2 groups before and after each. Use light weight and do 15 times for each group.
Second, finishing after exercise relax
1, the opposite direction stretching exercises. At the end of the fitness exercise, appropriate muscle stretching and stretching exercises in the opposite direction to the training position are beneficial for accelerating body recovery and preventing sports injuries. For example, at the end of the shoulder and waist exercises, doing relaxation exercises such as horizontal bar suspension, knee lift, or back and forth swing can quickly relieve pressure and soreness in the shoulder and waist joints, ligaments, and muscles, and promote the recovery of the body.
2, expert guidance, jogging 5 to 10 minutes to fully promote the body recovery; training the thigh to ride 5 to 10 minutes less resistance to the exercise bike, both to ease the thigh muscle tension, but also to restore muscle flexibility.
Pre-exercise warm-up exercises are the most important because they continue to exercise in spite of the loss. The body is not yet ready. It is the most prone to sports injuries and it is necessary to learn the correct way of exercise.
What to prepare before exercise
Release time:2015/11/19 15:06:16 Click times:974