What should I pay attention to when exercising at ordinary times? Don't be too eager to exercise, first slowly open your body and gradually increase the amount of exercise, in order to achieve good results.
Old people should pay attention to what exercise to start with, and don't do strenuous exercise at the beginning. You'd better jog and press leg press before doing exercise.
What should I pay attention to in winter exercise? Winter exercise is a positive measure to deal with colds, but it should be noted that winter is a closed season of the year, and the metabolic level of the human body is relatively slow, which also hides Yang. Therefore, when exercising, we should pay attention to hiding the spirit inside to avoid the leakage of * * * Yang. The specific method is as follows: 1. Be well prepared, take off some clothes when it is hot, and then increase the amount of exercise; Second, don't exercise too hard to avoid sweating; Third, dry your sweat in time after exercise. If your underwear is wet, you should go back indoors and put on dry clothes as soon as possible.
For those who insist on long-distance running in winter, special attention should be paid to snow and ice to prevent slipping. In case of freezing snow and foggy days, you can run indoors, on the balcony or under the eaves, which can not only receive health care effects, but also avoid accidents. This method is also suitable for people who live in downtown areas and have no sports venues. In addition, in the morning of strong wind, fog, cold and high pressure, the air in the lower level is polluted, which is not suitable for outdoor exercise.
What should we pay attention to in bodybuilding? 1. Keep your posture straight. When practicing with your bare hands or using barbells, dumbbells and other equipment, you must always maintain the correct posture during the whole practice, that is, we often say not to "go out of shape." If the action is "out of shape", it will inevitably affect the effect, or it will practice "faults". If you practice pull-ups, wide grip can develop latissimus dorsi more than narrow grip, so keep wide grip to practice latissimus dorsi. 2. Slow down when you start practicing. Many muscle or joint injuries often occur in the first few exercises. This is because the practitioners are in high spirits and move quickly when they first arrive at the driving range. In addition, they are often not fully prepared, so they are easy to get hurt. Therefore, the movement at the beginning must be slow, and then appropriately accelerated later. 3. Pay attention to safety protection. When carrying out heavy-duty sports, such as squatting and bench pressing, you must be protected by your peers. A person should do what he can, otherwise it is easy to have an injury accident. 4. Strengthening nutrition bodybuilding is inseparable from nutrition. The main component of muscle is protein, so if you want to increase the volume of muscle, you must supplement enough protein in your food. In addition, during exercise, the consumption of vitamins B 1, B2 and C also increases, so it should be supplemented appropriately. 5. After stretching exercise and hot water bath after exercise, you must do some stretching exercise to relax the muscles that have just contracted extremely. 6. Ensure that when sleeping and resting muscles are exercising, the decomposition process is dominant, and all kinds of energy substances stored in the body should be decomposed and released for muscles to do work. 7. Pay attention to cardio-pulmonary exercise. Bodybuilding is mainly about developing muscles. Whether a person is healthy or not is not only manifested in the strength of muscles, but also in the corresponding strength of heart and lungs.
What should I pay attention to in winter exercise? Winter is a good time for mass fitness, and there is some truth in the saying "practice three nine in winter". Winter exercise plays a great role in strengthening physical fitness and preventing diseases, especially in this season, insisting on physical exercise can also exercise people's tenacious willpower. There are many problems that should be paid attention to in winter physical exercise.
Endurance events are most suitable.
In winter sports, the sports community advocates endurance events, that is, aerobic exercise, to exercise cardiopulmonary function and improve physical fitness. Events include long-distance running, walking, boxing, gymnastics, skating and so on. Football, basketball, tennis and other familiar ball games are antagonistic sports, which are prone to physical contact and injury in winter.
Site selection is very important.
Outdoor activities should be carried out as much as possible in winter, because in cold winter, people often move indoors, drive out and have less contact with sunshine and fresh air. Indoor activity venues can be selected as usual. When doing outdoor activities, you should pay attention to the ground of the activity venue and try to exercise on hard roads such as asphalt roads and stone floors as little as possible. Because of the cold weather in winter, this kind of ground is harder than that in summer, and the impact on feet, legs, bones and joints increases, which makes it easy to get injured. So try to exercise on land.
Sunny weather is good for health.
In winter, it dawns late in the morning and gets dark early in the evening. Experts suggest that you should try to exercise after sunrise and before sunset. At present, many people have a misunderstanding that getting up as early as possible in morning exercise is better. In fact, before sunrise, impurities and bacteria deposited in the air float in the air for one night, and it will be better after sunrise. The air circulation is poor in foggy days, and impurities and bacteria are floating in the air. At this time, exercise is easy to inhale these impurities and bacteria into the human body, so try to avoid exercise in foggy days.
Prepare enough activities.
We should be fully prepared for both indoor and outdoor sports. Because, in winter, the density of venues and equipment increases, and the impact on the human body also increases. Moreover, in winter, the activity of muscles and joints of human body is reduced, which has certain inertia. Therefore, we should be fully prepared for exercise and step by step.
Gradually increase or decrease clothes.
Many exercisers have a misunderstanding, that is, they are used to putting on light clothes before exercise. However, the sports community advocates that clothes should be increased or decreased during exercise, rather than increased or decreased all at once before and after exercise. The correct way should be to practice take-off by feeling during the practice.
Winter swimming and skating are very important for safety.
Winter swimming and skating are special sports in winter and are widely welcomed by people. In these two sports, in addition to routine precautions, special attention should be paid to safety issues.
For winter swimmers, there must be a certain foundation and step by step. Go into the water every day, and start exercising continuously from beginning of autumn. In addition, winter swimming should choose a place that is familiar with the waterfront. If you are not familiar with the situation in the water and on the shore, don't go into the water easily to avoid accidents. Pay attention to the floating ice in the water when launching to avoid being stabbed. Besides, in order to take care of each other, we should walk together.
For skaters, because there are few natural ice rinks in Tianjin that really meet the requirements, the sports community does not advocate skating in natural lakes without safety protection facilities. Attention should be paid to traveling together when skating, and minors must be accompanied by adults. In addition, skating should grasp the season and pay attention to the hardness of the ice surface when it is just frozen or rapidly civilized to avoid danger.
What should I pay attention to in atrial fibrillation exercise? The main harm of atrial fibrillation is to affect the output of the heart. During atrial fibrillation, if there is no effective contraction, the atrium cannot fill the ventricle. The ventricular rate becomes irregular, and bradycardia or tachycardia may occur according to different patients, but the ventricular rate is always lower than the atrial rate. In patients with atrial fibrillation and rapid ventricular rate, the cardiac output can be reduced by more than 30%.
Due to insufficient atrial contraction, blood accumulates in the right atrium, which is easy to cause thrombosis and increase the risk of stroke.
People with a bad heart should pay attention not to exercise excessively, pay attention to rest more, walking is the best exercise, and you can also answer Tai Chi and slow exercise, relax your muscles and bones, eat lightly, eat less greasy food, eat more fruits and vegetables, and don't overeat, especially at night.
Regular exercise should pay attention to the combination of work and rest and arrange time reasonably.
What should I pay attention to in morning exercise? Move your body first and jump rope 10 minutes. Prepare 1 cup of light salt water and drink it at any time during exercise to supplement the salt taken away by sweating. The general concentration of 1% is enough, and some sugar can be added. To exercise on an empty stomach, prepare 2 bananas. Eat at least half an hour before and after exercise. If you don't eat breakfast and use the maximum intensity equipment, you will faint.