1. Be sure to warm up before tying your shoelaces; For example, using a small run to raise the body temperature, so that the muscles and tendons are in a state of preparation, the effect of lacing will be improved, and the chance of injury due to improper lacing can also be reduced. 2. Don't pause breathing when stretching tendons; Take a deep breath slowly; Stopping breathing and holding your breath will increase negative oxygen debt, uncoordinated movements and increase the chance of laceration injury. 3. Stretch tendons before and after exercise; Most people only remember to stretch tendons before exercise; Tired after exercise, I don't want to move even; In fact, after exercise, although the muscles are sore, it is still necessary to gently do lacing again, so that the muscle fibers can be re-conditioned, the speed of fatigue recovery will be accelerated, and the muscle state will be better next time. 4. The lacing action should be slow and gentle, and it is forbidden to use force too hard or too hard. The purpose of lacing is to stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscle by using the elasticity and extensibility of tendon, and gradually increase the stretching potential and endurance. Whether it is rhythmic or fixed (more than 30 seconds in a row), it is effective as long as it is moderate; The most taboo is to pull the tendons that can't move. In order to be quick, they are pressed by violence, or others apply external help; As long as the force is improper, it will cause harm. 5. Replace the muscle groups of lacing; For the same action, there may be multiple muscles * * * that form a group with the same function and cooperate to complete the action; However, due to different anatomical positions, these muscles may need to be stretched one by one through different lacing actions; In addition to synergy, the reverse muscles in the opposite direction must also be stretched equally; If the synergetic muscle has tendons, it may not climb up at some limits and be injured; If the muscle picker doesn't stretch, the strong contraction will lose its balance and get hurt. 6. The degree of lacing is to feel a little "nervous" or "sour", but it must not be "painful". The existence of "tension" or "acid" is the result that muscle sensory neurons correctly reflect the frenulum; However, the feeling of "pain" caused by stretching tendons is very close to the degree of injury on the shore. Successful warm-up lacing is a propeller with smooth movement and a protective cover to avoid injury; Everyone should grasp the above principles and establish the routine steps that suit them best, which will become a habit; It's like wearing a seat belt while driving. I didn't think of it to get on the highway, nor did I have to do it for fear that the police would issue a ticket. But for your own safety, fasten your seat belt as soon as you get on the bus, warm up and support yourself if you want to exercise; The key is not to be lucky in one thought and enjoy it; In this way, happiness and security are among them.