1. Warming
We have talked about warm-up for thousands of times, but some people still don't pay attention to it. Many people are injured by sports, and 60% of them are because they don't warm up before sports. If you want to protect your joints during exercise and even make yourself better during exercise, warm-up is essential!
Warm-up is the most basic. Have you ever seen a professional athlete not warm up before training? For athletes with long professional sports career, warm-up is the key to ensure our safe training. How should I warm up my joints?
The short answer is to rub the joints that are easily injured to raise their temperature. After the temperature rises, the synovial sac in these joints will produce more synovial fluid with better lubricity, so it is not easy to be injured in sports, such as wrist joint, knee joint and shoulder joint, gentle rubbing activity, olecranon process of elbow joint, acromion position, lumbar vertebra and ankle joint.
Before training, we can do some light aerobic exercise, and then you can rub each position for twenty or thirty seconds.
Step 2: Protective equipment
During our training, if the weight is too heavy, I suggest you wear some protective gear. Wearing protective gear can protect our joints well, such as elbow pads, wrist pads, knee pads and waistbands. Wear protective gear when doing heavy load training or some high-risk movements. Light weight is unnecessary. Don't rely too much on protective gear.
3. Details of the action
This simple point is to train with correct movements. During the movement, some details of joint protection, such as: don't buckle your knees when squatting, and point your knees to your toes.
In the process of bench press, our wrists and arms should be in line! When push-ups, the elbow joint moves in the same direction as us; Finally, when we pull and row, we should keep our backs straight and don't bow our backs. These details are conducive to common protection.
Step 4 prescribe diet
Finally, in the diet, pay attention to supplement some things like glucosamine, beneficial fat, unsaturated fat, fish oil and so on. Eating more foods rich in vitamin D is good for our common protection. Pay attention to nutrition collocation and take in nutrition in a balanced and comprehensive way.
abstract
Warm-up, protective gear, action details, diet and joint protection are indispensable. If we have to choose two things, it is more action. You should pay special attention to warm-up and action details. These two factors can prevent 99% of our joint injuries.
The above is the answer to your question. I hope I can help you. Xiao Fang loves to raise iron! Share your fitness knowledge every day to help you get in shape! If you can please like, pay attention to, forward and support the author to write more content, thank you!