Warm-up of healthy exercise also pays attention to different exercises and different warm-ups. Protect our joints from injury during exercise. Many people choose this sport when they lose weight. Active exercise is also a life attitude, and exercise can prevent the "three highs". Now sharing healthy exercise and warm-up also pays attention to different exercises and different warm-up skills.

Warm-up of healthy exercise also pays attention to different exercises and different warm-ups. 1 Now the common fitness activities are listed separately:

Running is the most common form of exercise. Warm-up activities before running include flexion and extension of knee joint and ankle joint, circular movement, torsion of shoulder joint and hip joint, and warm-up by brisk walking or jogging.

The warm-up activity of skipping rope is similar to running, but because skipping rope depends on the wrist to shake the rope, it is necessary to strengthen the wrist activity to avoid injury.

Basketball warm-up activities mainly focus on fingers, wrists, waist joints, knees, ankles and other parts. Fingers can improve ligament elasticity through mutual pressure of hands; The wrist can rotate in many directions to improve the elasticity of the wrist ligament; The waist joint can rotate; Knees and ankles can do lunges, squats and loops to improve the mobility of ligaments and muscles.

The warm-up activities of badminton are mainly aimed at the upper limbs and knees. When warming up, you can focus on the winding and stretching of the shoulder joint, the torsion of the wrist joint, the flexion and extension of the knee joint and the rotation of the ankle joint, so that the key parts can be fully moved.

The warm-up activities of table tennis are aimed at the wrist, biceps brachii and triceps brachii. The wrist can be rotated to improve sensitivity and muscle activity. The biceps brachii and triceps brachii can be fully warmed up through stretching exercise.

Tennis warm-up activities are aimed at shoulders, elbows and waist. Shoulder can move ligaments and muscles through rotation and stretching, elbow can move ligaments through flexion and stretching, and waist can fully warm up through stretching and turning.

Doing strength exercises should start with small strength training and gradually increase strength. Warm-up focuses on hips, elbows, knees and waist, and you can do squats, arm stretching, waist rotation and other actions, as well as abdominal contraction.

Other sports can be warmed up according to the key activity parts. It should be emphasized that not doing warm-up activities or insufficient warm-up activities will bring harm to the body.

In addition to paying full attention to and doing warm-up activities, we should also choose suitable sports venues and comfortable sports equipment. Only in this way can we fully enjoy the fun brought by sports and let happiness and health coexist.

Warm-up of healthy exercise also pays attention to different exercises and different warm-ups. People who are not fully prepared are most likely to get hurt.

Dr. Chang Jian, a massage clinic in Changjian Chinese Medicine, said that since the beginning of spring, the number of citizens participating in mountaineering, running, badminton and tennis has increased, and the number of people who come to the clinic to seek treatment for sports injuries has also increased with the warming weather. Through observation, it can be found that many injured people are caused by insufficient preparation activities. Usually warm-up activities must be done, not done. People who do little exercise at ordinary times may get hurt as long as they do a little strenuous exercise.

Young people can jog before exercise and exercise their ankles and knees to prepare. The preparation should be between 30 minutes and 40 minutes. Old people should choose walking exercise and then do aerobic exercise. Warm-up is very important. Light exercise takes 5 to 10 minutes to make the body sweat slightly, and to pull apart joints and ligaments, so as to move the joints used in all sports, such as ankles, knees, wrists and hips. Ankle protection, elbow protection, waist protection and other equipment are necessary for people who are prone to sports injuries. Aerobic training time should not be too long. If you haven't exercised for a month or two, it's best to have a rest after aerobic exercise 15 minutes. Don't continue to do high-intensity activities. People with a medical history should avoid strenuous exercise when exercising.

A large amount of hydration can help drain acid.

Many people will have backache after exercise. To prevent this reaction, don't do strenuous exercise when you are happy when you go out to play. If you exercise too much at one time, your body may have a big reaction the next day, lasting two to three weeks.

Try to replenish water in the body after a lot of exercise and drink plenty of water to prevent excessive discharge of lactic acid in the body. Too much lactic acid may make you ache all over. In addition, the reduction of water also increases the pressure on the kidneys, which is prone to gout. Drinking more water can expel acid. If you can't get a massage right away, you'd better take a hot bath.

If there are injuries such as ankle sprain, the first remedy is ice compress. If there is no ice at that time, wash 15 to 20 minutes with cold water to prevent hematoma caused by telangiectasia. Then you have to go to the nearest hospital and take a photo to see if there is any bone damage.

Staying in bed after an injury is only part of the rest.

Nowadays, tennis and football, which many young people like, are highly antagonistic sports. It is more likely to cause injuries if you make a sharp turn and stop. In addition, when some people take part in sports, their skills are not enough and their posture is incorrect, which will also cause tennis elbow and other problems. There are still some people who have good physical fitness and feel that they are capable, so they despise the preparation before exercise, and as a result, they will be injured because they are not prepared for the activity.

Bed rest after injury is one of the methods of rest after injury, but it is not comprehensive. If not treated in time, it is easy to cause tissue adhesion, but it will last for a long time. Correct treatment can take effect quickly, even the pain can be relieved immediately, and the recovery is faster than simply staying in bed.

Attention should also be paid to preventing injuries in daily life.

During the treatment, Dr. Chang found that many patients with chronic diseases were caused by carelessness in their daily lives. People who work at their desks for a long time are prone to local soft tissue spasms, and it is easy to fall into the root cause after a long time.

In addition, it is especially necessary to avoid direct air-conditioning blowing when working in summer. If you really can't avoid the desk being under air conditioning, you need to rest for 2 to 3 minutes after working for half an hour. Short-term activities can also increase the blood circulation of the body and play a protective role. In daily life, you should also be careful not to do some actions that you feel very hard to avoid hurting your waist.