Spring fitness should race against time. People with heart disease are not suitable for this sport. Many people choose this sport when they lose weight. We should arrange the exercise time reasonably. Exercise can lower the blood sugar of the body. Now let's share the skills of racing against time in spring fitness.

Spring fitness should first race against time 1 to prevent sports strain.

Because people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease, joint range of motion decrease, and the ability of the nervous system to command muscles decrease. If you are not fully prepared before exercise, it will cause joint ligament strain, muscle strain and so on. The time and content of warm-up activities can vary from person to person, and fever is generally appropriate.

Second, prevent colds and colds

In the early morning of spring, the temperature is low, so we have to go outdoors without clothes. You should add or subtract clothes according to the change of outdoor temperature. It is not advisable to take off too much at a time when exercising. You should wait until your body is hot before taking off too many clothes. Don't wear sweaty clothes and stay in the cold wind after exercise to prevent your body from catching cold.

Third, prevent excessive exercise.

Spring is a good season for exercise, but at this time, because the human body is in the stage of convergence and internal nourishment, exercise should also conform to this principle, that is, the amount of exercise should not be too large to prevent excessive sweating and loss of yang, and the exercise should choose relaxed and gentle projects with small activity.

Fourth, the daily temperature difference changes greatly in spring.

Outdoor sports are breezy in the morning, the sun is like fire at noon, the breeze bursts at night, and the midnight is chilly. Therefore, when taking part in fitness and bodybuilding, we must pay attention to the change of temperature, increase or decrease clothes with the change of temperature, and adjust the content of warm-up activities, especially at night, to prevent sports injuries.

Fifth, the spring rain is scarce.

The climate is getting drier and drier. Drink more drinks before and after fitness, pay attention to replenish water in the body to maintain the normal secretion of upper respiratory mucosa, improve the defense function of oral cavity and nasal mucosa, and promote systemic blood circulation. Drink a few cups or light salt water many times.

Step by step, persistent step by step, refers to people who participate in sports, either anxious or impatient, step by step, and are not in a hurry to achieve success.

Exercise is as regular as anything else.

From simple to complex, from easy to difficult; The amount of exercise increases gradually from small to large. For example, for long-distance running, the distance is shorter at first and the speed is slower first. With the passage of time, the distance can be gradually increased and the speed can be gradually accelerated.

Pay attention to the balance of exercise, neither too big nor too small. Persistence means that once you choose an exercise program that suits you, you must stick to it. Can't practice. Stop practicing. Therefore, people who take part in exercise must have perseverance, no matter whether the weather is hot or cold, they must persevere.

Principles of spring fitness

First of all, simplicity is the most important thing

For beginners, the science of training is simple and basic compound training, such as bench press, squat, hard pull and so on. Although these simple actions are boring, the effect is beyond doubt.

Second, the goal is clear

You'd better list your training plan in big paper and characters, and the training objectives should be written in the most eye-catching position in red pen. The clearer the better. When you are tired of boring training and want to be lazy, those eye-catching words will deeply stimulate you and make you feel ashamed of your laziness.

Third, continuity and gradualism.

Persistence and gradual progress are two important principles in making training plans. If you don't insist on training, your muscles can't get sustained and regular stimulation, which leads to slow growth; If the training intensity does not increase, the muscles will adapt to the given stimulus and grow slowly. Effective planning can not only ensure the continuity of training, but also ensure the gradual increase of training intensity.

Horizontal bar practice method

I. Pull-ups

Use a horizontal bar not lower than thigh height, hold the horizontal bar straight, and keep your hands shoulder-width apart. Lie on your back with your legs together and your heels on the ground. Two arms perpendicular to the ground, two arms slightly bent. Use the contraction force of latissimus dorsi and biceps brachii to bend the elbow and pull up until the bar is close to the chest, pause, straighten your arms and slowly fall back.

Second, the upturned anti-grip pull-ups are upward (italics support the anti-grip pull-ups upward)

Stand behind a waist-high horizontal bar, hold the horizontal bar backwards, palms slightly wider than shoulders, arms parallel, elbows bent and elbows down. Feet together, gradually forward, so that the body center of gravity drops, until the whole body from the shoulder joint, waist, knee joint to ankle joint in a straight line, and with the ground at an angle of about 45 degrees, chest below the horizontal bar. Pull your body up so that your chest is close to the horizontal bar and your shoulder blades are close together. Pause for a while, and then slowly and controllably lower your body to the starting position.

During the whole exercise, the muscles of the abdomen, waist and legs are always in a state of tension to keep the body in a straight line and better contract the biceps brachii and back muscles.

Third, the vertically inclined body is pulled up.

Use the horizontal bar at hip height. Lie on your back under the bar with your hands shoulder-width. Hold the bar and let your body hang. Keep the upper body and legs in a straight line and keep the trunk tight. The latissimus dorsi and biceps brachii contract, pulling the body towards the bar and turning right at the same time, so that the left shoulder is as close as possible to the bar. Stay at the vertex for a while and then recover.

Keep your body straight, the cervical spine is in line with the spine, and turn around while pulling. If your hips sink, you should finish this group of exercises and have a rest.

Fourth, the arm flexion and extension of the upper oblique horizontal bar (pay attention to the difference between this action and the push-ups of the upper oblique horizontal bar)

Use waist-high horizontal bar, face the horizontal bar, and hold the horizontal bar shoulder-width with both hands. Move your feet backwards so that your legs are straight and your arms are straight, and stay on the bar. In other words, the starting posture is similar to the push-ups on the inclined horizontal bar, except that the angle between the body and the arm is very large. Keep your head down and chin close to your chest. Bend your elbow and lower your body until your head is flush with the bar, while keeping your body completely straight. Then the triceps brachii contracts and pushes the body to the starting position.

The more elbow flexion, the better the effect. The lower the threshold, the more difficult it is.

Five, arm flexion and extension

Stand behind the waist-high horizontal bar, and hold the horizontal bar with your palms down, slightly wider than your shoulders. Jump up, support your arms straight on the bar, don't lock the elbow joint, fix the shoulder joint and elbow joint, and lead your shoulders forward slightly to maintain balance. Belly in, waist tightened, body roughly in a straight line, hip joint can be slightly bent, feet together. Bend your elbow and slowly lower your body until your upper arm is parallel to the ground and your elbow is bent 90 degrees. Pause, then use the contraction force of pectoral muscle and triceps brachii to push the upper body up to the starting position.

frequency

Frequency means practicing several times a week. The setting of frequency depends on your recovery ability after training, and recovery ability depends on three factors: physical fitness, sleep and nutrition.

Generally speaking, it is more appropriate for junior trainers with jobs and families to do weight exercises twice a week. For students, three cycles a week is also possible. The specific arrangement of each cycle depends on time and physical condition. It is best to practice for two days in a cycle, one day for the upper body and one day for the legs.

amount

The amount is the amount of training, how many groups to practice, how many times in each group, and the length of rest between groups. First of all, the number of groups is not fixed, but there must be a warm-up group for each action.

The role of warm-up is to accelerate metabolism, enter the training state, fully move joints and ligaments, and avoid injury. Secondly, 2 ~ 4 groups are suitable for the formal group, and fewer groups are helpful to improve the training efficiency. The number of times for each formal group is 6 ~ 12, and the number of times for the warm-up group is not less than 20.

Finally, each training should not exceed 1 hour, because after 40 minutes of anaerobic training, some important endocrine hormones that affect training will be greatly reduced until they basically stop, leading to muscle loss.

intensity

Intensity refers to the level of load you bear in training. The load level depends on three factors: weight, training interval and fatigue. For how to increase weight, it is very important to understand the concept and key points of strength. Because gaining weight will affect the number of trainings and exhaustion. Beginners should be careful not to gain weight too quickly.

Eight injury prevention measures in spring fitness

1, muscle spasm

Cramp is excessive muscle contraction caused by cold stimulation, mental stress and physical overwork.

It is the most common in some long-term sports or swimming, and it is easy to cramp when the warm-up exercise is not fully prepared. When cramping, the muscles are hard and the pain is unbearable, which is often not relieved. Improper handling can cause muscle damage.

2, muscle injury

Besides direct external force, muscle injury is mainly caused by indirect external force. After muscle strain, the wound is painful, swollen, tender and spasmodic, which is difficult to reach. When the injured muscle actively contracts or passively elongates, the pain is aggravated.

3, abdominal tingling

Lateral abdominal pain mainly occurs in people who stop exercising for a period of time, resume exercise training, or occasionally participate in physical activities.

It is generally believed that lateral abdominal pain is hypoxic pain caused by insufficient blood flow of respiratory muscles during exercise. Strenuous exercise immediately after a meal or gas accumulation in the intestine is also an important cause of side abdominal pain.

4. Sudden death

Sudden cardiac death includes two types: quiet type and sports type. Among them, 8 1% sudden death is quiet and is caused by sudden coronary heart disease and pulmonary embolism. In addition to sudden death caused by heart disease, excessive exercise is also an important cause of sudden death.

For example, when doing long-distance running, the cardiovascular system will be overwhelmed, the amount of blood and oxygen needed will suddenly increase, and the supply will be relatively reduced.

In this state of insufficient blood and oxygen supply, the runner's heart will suffer from acute ischemia, followed by cardiac arrest and cerebral blood flow interruption. Ensure the safety of running. If you feel unwell during running, stop immediately and don't work hard to avoid accidents.

5. Tennis elbow

This symptom is not only caused by tennis, but also by playing badminton, table tennis and other sports. Patients often feel pain on the outside of the elbow, the hand grip strength is reduced, the force is poor, and it is very difficult to play backhand.

This is mainly caused by inflammation of the tendon point of the muscle. Acute pain after exercise should be cold compress, oral and topical anti-inflammatory painkillers. Chronic inflammation can be treated by physical therapy and elbow protection.

6. Strain of tendon around shoulder

The main reason for this symptom injury is that the tendons and muscles around the shoulders are repeatedly stimulated and injured by repeated overload exercise. The affected area will be red and swollen, which will be aggravated during activities.

Tendon injury around shoulder can be divided into acute injury, chronic strain and tendon tear.

Typical symptoms are swelling and pain of local muscles in the shoulder after playing ball, and pain and even difficulty when the arm is slowly lifted, such as tendon tear.

In the acute stage after injury, ice should be applied, the shoulder should rest more, and activities should be reduced. Those with repeated symptoms and severe injuries should seek medical treatment.

7, knee ligament, meniscus injury

Ligament of knee joint is very important to stabilize joint. Sprain and collision during exercise can easily cause ligament tear, joint instability, swelling and pain after exercise and other symptoms. Meniscus is two cartilage pads in the knee joint, which is the shock absorber of human body.

Tearing after meniscus injury can cause joint murmur, and the pain is aggravated when squatting. If the ligament and meniscus injuries of the knee joint are not found in time, it is easy to be repeatedly injured when continuing to exercise, leading to traumatic synovitis and articular cartilage wear, leading to premature joint degradation.

8. rupture

There are two common types of fractures. One is that there is no wound and the flesh is not damaged, which is called closed fracture; The other is that the bone tip penetrates the flesh, which is called an open fracture.

For open fractures, you can't take them back and rub or massage them by hand, otherwise osteomyelitis will easily occur. After dressing the affected area with sterile gauze to stop bleeding, fix it with a plate and send it to hospital for treatment.

If the fracture is in the upper limb, the joint can be fixed on the trunk; Lower limb fracture, can straighten legs and feet, fixed on the opposite limb and sent to hospital for treatment.

Spring fitness should race against time. 2. Buqi exercise method

In order to supplement energy, some people use medicine to supplement it, some people use food to supplement it, and some people suggest that medicine is better than qi. The so-called qi is a comprehensive summary of human vitality, that is, a person's essence, qi and spirit. Invigorating qi is to purify the air through nature, so that the mind can feel the relaxation of blood vessels in Shu Yue and cerebral cortex, the harmonious function of subcutaneous center and plant system, and the normal secretion of various glands, thus promoting health, which is irreplaceable by any medicine and nutrition.

Furthermore, people's living standards have generally improved, and the amount of nutrients taken from diet has basically reached or exceeded the body's needs. What if they eat again? According to the method of invigorating qi in Wushu physical therapy, first of all, exhaling less than inhaling will make qi accumulate in the body, which is the secret of rejuvenation. Remember, the source of life is qi, because it is the first regimen to maintain essence. If you feel full and even, you will feel comfortable and happy. If you can practice breathing and rest every day, you can maintain the rhythm of life and balance your body and mind until you are immortal.

Enjoy the scenery of the four seasons.

When spring blossoms, enjoying the warm sunshine is pleasing to the eye. When we are tired and bored, walking in the lush forests or grasslands in the garden will naturally feel refreshed and happy. Soft rainbows appear after rain in summer, which can relieve the tension of human brain. In autumn, everything is harvested, refreshing, flowers and trees wither, and an alternative aesthetic feeling is deduced, which is loved by eyes. In winter, when the snow is cold and windy, I see a white snow scene through the window, and my eyes seem to see the strange scenery of the north, and I see it far away. Give a natural mental adjustment.