Causes and prevention of injuries in bodybuilding training. Bodybuilding training plays a positive role in cultivating a person's will quality and good behavior habits. You can transform your body through bodybuilding. Let's take a look at the causes of injuries in bodybuilding training to prevent fitness.

Causes and prevention of injuries in bodybuilding training 1 Why are you injured?

First, lack of understanding. Many people don't know enough about the harm of injury and lack the concept of preventing injury, so they can't take various preventive measures actively in training. Some young people, in particular, lack training experience, are careless, blindly or rashly training, or are afraid of difficulties, nervous and hesitant during training. These are all important reasons for injuries.

Second, the preparatory activities are inappropriate. Statistics show that the lack or inappropriateness of warm-up activities is the main cause of injury.

1, no warm-up activities. Training is carried out under the condition that the nervous system and body organ system are not mobilized. Because muscles and ligaments are inactive, poor physical coordination, it is easy to cause soft tissue strain and joint sprain.

2. Insufficient preparation activities. Warm-up activities are not fully done, and the excitability of nerves and other organ systems has not reached the corresponding level.

3. Warm-up activities are out of touch with training content. During training, the main force parts are not moved or removed.

4. Too much warm-up activity. The body feels tired before entering the formal training, and the physical function is not the best but declines during the formal training.

5, warm-up activities from the formal training time is too long. At the beginning of training, the physiological reaction caused by warm-up activities is weakened or disappeared.

Third, poor health. Poor sleep or rest, when you are injured or recover from injury or physical fatigue, your physical function and athletic ability decrease. At this time, it is easy to get injured because of weak muscle strength, slow response and poor physical coordination.

Fourth, retrain overclocking. Heavy weight often causes slight trauma to muscles and other tissues. If heavy training is too frequent, ligaments and tendons can not be fully recovered, tendinitis will occur, and even tendons and ligaments will be damaged. Excessive heavy training will also make the growth of muscle and bone strength incompatible, resulting in bone deformation, strain and other injuries.

Five, not strictly check the equipment and venues before training. If the screw of the movable dumbbell is loose, it may fall off when doing bird exercises. If the barbell bar is too slippery, put magnesium powder on your hand before grasping it, otherwise you will be killed if you accidentally fall down when doing bench press.

The training ground is too slippery, the barbell can't work normally, the equipment is in disrepair or poor maintenance, the equipment is not firmly installed or placed in the wrong position, the height, size and weight of the equipment don't meet the needs of the practitioners, and the necessary protective equipment (such as wrist pads, knee pads, wide belts, etc.). ) Lack of clothing, shoes and socks during training.

Sixth, the influence of unfavorable meteorological factors. The temperature is too high, which is easy to suffer from heatstroke and fatigue; When the temperature is too low, frostbite is easy to occur, leading to muscle stiffness and decreased body coordination; Humidity and high temperature are easy to sweat a lot, causing muscle spasm or collapse; Poor light can easily slow people down. These may also be the cause of the injury.

In addition, neglect of rest and recovery, neglect of nutrition and sleep, and lack of protection and self-protection may all lead to injuries.

How to prevent injury

First of all, prepare the activities carefully. Special preparations should be made for the parts that are heavily burdened and easily injured during training. The time between the end of warm-up activities and the start of training should not exceed four minutes. When the interval is too long or other parts change, special preparation activities should be carried out.

Second, do a good job in relaxing and tidying up. After training, you must do some stretching and relaxation exercises to speed up the recovery of the moving parts. For example, after doing a hard squat, you can hang it on the horizontal bar, and then do actions such as lifting your knees or swinging your straight legs from side to side to restore your spine to its original functional state.

Third, re-training should be enough. Use high-intensity training. If you are not sure, you'd better find someone to protect you. Don't always use strength to train. Don't start too fast and suddenly when you do the action. When you practice again at long intervals, you should reduce your weight and strength.

Fourth, strengthen medical supervision and safety inspection of training venues. It is best for bodybuilders to have regular physical examinations and make supplementary examinations when participating in competitions, so as to find hidden dangers early and take measures.

Fifth, pay attention to the warning signs of the body. Fatigue, anxiety, long-term intermittent. Muscle soreness is a warning signal from the body. If neglected, minor injuries can lead to major injuries. Soft tissue injury generally recovers slowly, and improper treatment will cause chronic injury, which will leave different degrees of dysfunction.

Six, seriously sum up the experience of injury prevention. It is necessary to clearly understand the causes of injury accidents and find out the law of their occurrence in order to better prevent them.

Causes and prevention of injuries in bodybuilding training II. Priority training method

Refers to the weak parts that give priority to exercising body muscles. At the beginning stage or after a period of practice, from the overall development point of view, some parts are poor and the development is not symmetrical enough, so training should be given priority.

For example, leg muscles are relatively poor compared with other parts. You should put squats and leg flexion and extension exercises in front of a class for training, and the rest parts should be put behind for training.

Second, the cycle training method

During each training, several exercises and training equipment for training different parts of the body are arranged in a certain order, and the trainer exercises each exercise in turn until all exercises are completed according to the pre-arranged content program, thus completing a cycle of training.

The cycle should usually include 6- 14 exercises for different parts of the body, with an interval of 45-60 seconds and a cycle of 2-3 minutes. A training course can arrange one or several cycles of training. This training method is more suitable for beginners.

Its characteristic is that it can comprehensively affect various organs and systems of the body, improve physical fitness and increase muscle strength and endurance. It can also eliminate boredom. Muscle local burden is not heavy, not easy to fatigue, can mobilize the enthusiasm of trainers and stimulate training interest.

The amount of exercise can be gradually increased according to everyone's physique and training level. Just start practicing for one cycle, add another cycle after 2-3 weeks, and gradually increase to 3-4 cycles, with no more than 5 cycles at most.

Third, quantitative training method.

A training method that refers to the exercise mode, equipment weight, exercise times, number of practice groups, interval time and so on. Specific and clear, easy to master, but also the basis of other training methods.

Quantitative training method is based on the characterization of muscle congestion, swelling, excitement and fever as the basis of whether a given amount is appropriate, and combines quantitative and qualitative methods to facilitate inspection and regulation training. The number of times and groups of movements depends on the condition of muscle congestion and swelling at that time. Generally, you should practice until there is obvious congestion and swelling, that is, the muscles have reached obvious saturation.

If the action is correct and the load is appropriate, there will be "signs" within the specified number of groups; Otherwise, the number of groups should be increased appropriately to ensure the training effect.

The quantitative training mode in the primary stage is {(8-12rm)+(1-2')} * (3-5) Practice 5-7 movements each time, which takes about 1- 1.5 hours. A small number of movements can be practiced every two or three hours according to your own situation.

The quantitative training mode in the intermediate stage is {(9-12rm)+(1-2) * (4-6), which can be performed 4-5 times a week, with 8- 10 movements each time, and the interval between groups is short.

In the advanced stage, the quantitative training mode is {(8-10rm)+(30-50 ")} * (5-7), which is characterized by heavy weight, many groups, short rest time, and high training intensity. Therefore, a period of transitional training should be carried out at the beginning of training to gradually improve adaptability and prevent muscle fatigue and tendon injury.