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Let's talk about the status quo first.
I watched the video of crawling for a long time, and carefully pondered the tricks there. After a while, I think I understand.
Bought special gloves for crawling.
At the end of June, I thought it was time to make a move, so I put crawling into the task in July and added it to my daily fitness content.
It started on July 1 day and lasted for two weeks.
Very smooth, I learned and mastered the twisting and crawling on the first day. Climb in the first week, about 50 meters a day, and climb 100 meters in the second week.
The amount of exercise was so heavy that I was sweating all over the floor. For a while, I thought crawling every day was enough, and all other sports could be stopped.
Two weeks later, I began to have knee pain.
The first is the left leg.
Many years ago, the left leg was fractured in the knee and patella, and the left leg was painful. I thought it was normal to be uncomfortable in rainy days, but immediately, my good leg began to hurt, as badly as my injured leg.
My leg hurts. I bumped into a dental implant. The doctor said not to do strenuous exercise before the dental implant was taken out, so I stopped.
In the days when I stopped exercising, I kept thinking about the cause of my leg pain.
I asked Tik Tok's crawling teacher, and the teacher told me to study in the studio in the morning.
For leg pain, the teacher's reply is: as a beginner, your range is too large.
Today, in the fitness class, my little coach and I discussed this problem again and finally found the problem.
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Summing up my experience, I hope my experience can help you and prevent your rock climbing friends from taking the same detour:
First, warm up.
As an old driver who has been working out for five years, I certainly know the importance of warming up, but I have neglected crawling.
Every time I twist it, it starts. It was not until I saw everyone standing on the lacing board for more than ten minutes in the live broadcast room that I realized that my warm-up was not in place at all.
I didn't do the other four actions, such as grasping the hand and letting go.
Insufficient warm-up, this is the first place I failed.
Second, step by step.
I thought I had a five-year fitness foundation, so I leaned forward and climbed up. The crawling teacher said that beginners start with baby crawling and crawl at will. The teacher said that a crocodile climbed up on the first day (as shown above) and couldn't get up in bed the next day.
Well, I really didn't expect it.
After listening to the teacher's words, I went back to baby crawling. The intensity of exercise was not so great, but the degree of leg discomfort was immediately reduced.
Third, the knee buckle.
This is what my little coach told me.
She said, judging from your pain, your knee must be buckled inside. I know you have a sense of not buttoning up. It is possible that the first ten meters were not buckled properly, and later when you are tired, you may unconsciously buckle in.
People always buckle subconsciously, and the action will be easier to do after the buckle, but the buckle is very dangerous, which will make the knee stressed and injured.
My symptoms are pain in the knee and the outer leg of the knee, which is exactly the same as what the coach said after the internal buckle.
Oh, it's never too old to learn. To learn anything new, we should learn with an open mind with the mentality of primary school students.
Adjust at any time, find the right direction, and then stick to it, which is king.
Come on!