Extreme sports have also become one of the outdoor fitness activities of most young urban hipsters in recent years. Most people pay attention to extreme sports, such as bungee jumping, rafting and mountaineering, which are relatively simple and require endurance. So in the summer with little rain and sunshine, what extreme sports are suitable for such a hot summer? Next, let's learn about extreme sports in summer.

What are the extreme sports in summer? 1 1. When is the summer exercise good?

Outdoor sports in summer should be avoided from 10 to 4 pm, because strong direct sunlight and high temperature will pose a threat to human health. Try to choose the cool time in the morning and evening, but avoid too early or too late, because before six o'clock in the morning, human blood viscosity is high and the air near the ground is not good, which increases the probability of inducing cardiovascular and cerebrovascular diseases. Too much exercise will cause excitement and affect sleep.

What should we pay attention to in summer sports?

Pay attention to avoid exposure to the sun. To avoid heatstroke, don't exercise in the midday sun, but choose indoors or in the shade. Choose sweat-absorbing sportswear. When you exercise in summer, the temperature and humidity are very high. You must wear a sweat-absorbent cotton shirt, not a tight sportswear. If the moisture can't be discharged, it will put a lot of pressure on the heart.

Control the intensity. In summer, we should choose "light exercise" with low physical consumption, low technical requirements and loose time requirements. If you sleep after exercise and you are still very tired the next day, you should pay attention to reducing the intensity of exercise. Don't forget to prevent heatstroke. If you do outdoor sports, you'd better wear sports sunglasses, sun hat, sunscreen to prevent ultraviolet rays, and bring cool oil and Huoxiang Zhengqi water (pills) to prevent heatstroke. If possible, it is best to bring a heart rate monitor.

What exercise is suitable for summer?

swim

The best exercise in summer is swimming. Swimming not only exercises hands, feet, waist and abdomen. But also beneficial to internal organs such as heart, brain, lung and liver. It is especially beneficial to blood vessels and is known as "vascular gymnastics". In addition, because the heat consumed in water is obviously higher than that on land, swimming can also reduce excessive weight and achieve the effect of bodybuilding.

go for a walk

Many people are worried about fitness, especially in summer, and many people are unwilling to exercise. In fact, separating your legs will naturally integrate you into the fitness army. Chinese medicine points out that walking is the best aerobic exercise in summer. Let's leave now. Easy to master. Secondly, walking is not limited by time and place. In addition, walking on the flat ground has little pressure on knees and ankles, which is suitable for almost everyone, including the elderly, the infirm and the severely obese. The walking equipment is also very simple. All you need is a pair of comfortable sports shoes, and you can embark on the road to health. Try to walk in shady streets or windy rivers or beaches, and the boulevard in the park is more suitable.

badminton

Badminton is played in indoor courts, so it is not easy to get sunburned. It is an ideal choice for summer sports. Badminton is a sport that can make people clear-headed, agile and exercise the whole body. Playing badminton can not only strengthen the body, lose weight and shape, prevent cervical spondylosis, but also promote metabolism, so that toxins in the body can be excreted with sweat.

yoga

Yoga should be the best choice for beautiful women to keep fit in summer. In summer, Tianren's body is quite flexible, and his muscles are not easily strained and sprained, which is a good opportunity to practice yoga. When doing yoga, you should practice on an empty stomach, preferably two or three hours after meals, or half an hour before eating. Don't take a shower for half an hour before and after practice.

What are the extreme sports in summer? Sprained ankle.

Running in high heels and falling down may lead to ankle sprain, which is one of the most common sports injuries. If you sprain during exercise, you should first stop exercising immediately and stop turning the injured joint, otherwise it will only cause more damage to the joint. The second is ice compress. You can put some ice cubes in a plastic bag, add some water to the injured part, rest for 5 minutes every 15 minutes, repeat this for about one or two hours, and then wrap the injured joint with elastic bandage. Also, the injured part should be raised every day to avoid swelling.

As a reminder, sprained ankles need 2-3 months to recover. You must wait until you are fully recovered before running, or you may sprain again. In addition, never massage the injured part after the injury, so as not to cause a wider range of congestion, which is very unfavorable for treatment and recovery.

Finger contusion

Finger contusion is mainly caused by incorrect movements when catching the ball, or fingers are too nervous and straight when breaking the ball. When the finger is just scratched, it is medically called an emergency period. You should immediately apply cold water or ice cubes to the wound for about half an hour, which can make the capillaries contract and reduce edema. Generally, the acute phase will last for 24 hours, during which cold compress will be carried out at regular intervals, about 2-3 times. After the acute phase, you can use some drugs for promoting blood circulation and removing blood stasis, such as safflower oil and Yunnan Baiyao spray, to wipe the affected area and gently rub it.

Mind you, this will speed up blood circulation, leading to increased swelling. In addition, if the fingers are not healed but continue to exercise, be sure to fix the affected area with bandages such as adhesive tape or band-aid to avoid being injured again. If the finger is seriously injured, it is best to treat it simply before going to the hospital for treatment.

Muscle spasm

Muscle spasm, commonly known as cramp, is mostly caused by sudden and severe contraction of muscles or involuntary contraction caused by stimulation of brain nerve tissue. There are many reasons for spasm, mainly muscle overexertion, excessive blood salt loss, and excessive local temperature change. For example, if you jump into cold water to swim without fully warming up, muscle spasms will occur. The most common parts are fingers, palms, forearms, toes, calves, thighs and other parts.

Finger spasms can be made by clenching fist first, then stretching hard and moving quickly several times until recovery. Palm spasm, first make a fist with both hands to cross your fingers, turn your palms outward, stretch them hard and bend back, and recover after many exercises. Toe spasm, straighten your legs, press the cramped toe on the heel of the other foot, and press the foot with the heel as much as possible to bend the sole backwards. Thigh spasm, make the leg bend in front of the abdomen, hold the calf with both hands, retract it hard for several times, then straighten the leg, and so on.

As a reminder, or when all the above methods fail, you should accept hyperthermia quickly, using hot water bottles, hot towels, hot water baths or any kind of electrothermal therapy. It is also effective to spray or rub some drugs or ointments that relax muscles and relieve pain locally.