Be sure to do enough warm-up exercises before fitness, don't force yourself to do difficult movements, and ensure correct posture and balanced nutrition. I don't know when shuttlecock became popular in Liu Genghong, and men, women and children followed suit, which brought a wave of fitness craze. However, there are also a series of troubles. We can often see from the Internet that someone is doing shuttlecock exercise, resulting in muscle and joint injuries.

If we want to better protect muscles and joints during fitness, we must warm up before training, which can greatly reduce the chance of injury. Usually, the total duration of warm-up exercise is about 5~ 10 minutes. If you want to do strength training, you should do some exercises for a certain part, for example, you can do a group of lightweight training, empty putter, flat bench press and so on. Many people blindly follow the heat and don't even do the minimum warm-up, so injuries are inevitable.

Secondly, choose your own suitable degree, which is also a point that Liu Genghong has always emphasized during the live broadcast. If you can't keep pace, don't force yourself. For example, some people have never had the habit of exercising. They lie still in bed all day and suddenly do shuttlecock exercise with him for half an hour. How can they not get hurt in this situation? So first of all, choose the right degree. Besides shuttlecock, there are some strength training. Don't use the weight you can't bear.

Finally, use the correct posture, because incorrect movements can easily dislocate joints, and it is very difficult to change them after getting used to them. In addition, we should ensure adequate nutrition intake, eat more high-protein beef and fish, fresh vegetables and fruits, and eat less junk food. Ensure adequate rest and let the joints gradually recover. If you feel joint muscle pain, you must rest for a few days and don't rush to train.