1. Do warm-up exercises correctly.
It is very necessary to do a thorough, scientific and effective warm-up exercise before exercise. It can not only make your body and mind feel comfortable and energetic, but also make you more focused in sports. I strongly advocate running. Running is not only a warm-up exercise, but also a supplement to strength. Running can also make your muscle lines more beautiful and eliminate excess fat.
Remember, before you do weight exercises, you must do 12 group lightweight. If you have to do some weight-bearing exercises during warm-up, do it with dumbbells.
2. Don't push too hard
When you feel too tired, never force yourself to practice any more. The result of doing this is not only very easy to strain muscles, but also won't make you progress. At this time, it is best to use light load and rest immediately after practice.
3. Seriously implement the exercise plan.
Different parts of the body are programmed and complement each other, such as biceps and triceps, chest muscles and shoulders. Attention should also be paid to the scientific use of sports equipment when exercising. use
Barbell bending
There is nothing wrong with practicing biceps, but it is not good to use it as a starting action, because it will lock the elbow joint and easily cause more damage to biceps.
be concentrated
When you concentrate all your attention on bodybuilding, miracles will happen because adrenaline will be produced in large quantities. When you concentrate on the muscles you are practicing, the muscles you are practicing will become thicker. And when you are distracted, you are undoubtedly more likely to get hurt. Therefore, we must attach great importance to it, including every movement, taking and placing equipment, etc.
For patients with strain and tendon tear, I only have one suggestion, that is, stop exercising immediately and see a doctor.
Question 2: How to prevent and deal with muscle strain? To prevent muscle strain, fully warm up before exercise, warm up joints, muscles and ligaments, and relax in time after training! If it is a muscle strain, pay more attention to rest, stop training, and then do more stretching and relaxing exercises, such as yoga. Finally, the muscles pulled by friction will soon recover.
Question 3: How to prevent muscle strain? Push-ups should be moderate. According to your current situation, it can be said that they have a certain foundation. In addition, you need to arrange push-ups according to your purpose. If you want to increase your strength and keep fit, it is recommended to do 4 groups in a row for a certain period of time, with at least 30 in each group, and then you can gradually increase each group to 50. It is best to finish it in one hour, which is conducive to the growth and shaping of strength. It is not effective to do it in several periods a day, just as we sleep several times at night, it is not as effective as sleeping several times during the day. As for the specific time period in a day, it needs to be decided according to your own situation. Doing push-ups is exciting. Of course, don't do more. Sometimes you can do more, but it is best to ensure the number and quantity of groups every day. Persistence is the most important thing. Thank you
Question 4: Causes and Prevention of Muscle Strain (1) Insufficient preparation activities, and participation in strenuous activities before the muscle physiological function reaches the required state. (2) Weak physique, low training level, poor muscle elasticity, extensibility and strength, fatigue or overload. (3) Low motor skills, incorrect posture, uncoordinated movements, excessive exertion, beyond the range of muscle activity. (4) The temperature is too low, the humidity is too high, and the site is too hard. Pay attention to strengthening the strength and flexibility exercises of muscles in fragile parts, make full preparations at the same time, and arrange the amount of exercise reasonably to achieve the purpose of prevention. Physical education class sometimes has a muscle strain, but the best way to deal with it is not always clear. Here is a brief introduction to the differences and treatment skills between chronic tendinitis and bursitis (two painful states affecting muscles). Chronic tendinitis and bursitis are two common diseases between muscles and bones. Chronic tendinitis is an inflammation of tendon, which is located at the end of muscle and connected with bone. If the tendon is inflamed, it will cause acute or chronic pain with the movement of muscles or joints. Bursitis is inflammation of the mucous sac, which is filled with fluid, surrounds joints or tendons, guides and lubricates muscles and joints. Bursitis is characterized by severe pain, especially during exercise, and limited joint activity. If chronic tendonitis or bursitis is not serious, there will be no sequelae after recovery. Depending on the severity of the injury, the recovery time is 2 to 6 weeks. Rest or proper joint exercise, restorative stretching exercise, joint rehabilitation exercise and physical therapy are all effective. These treatments can relieve pain, avoid tissue scarring and restore the original function of the injured part as much as possible. Muscle strain can be divided into active strain and passive strain. Active strain is due to the fact that when the muscle actively contracts violently, its strength exceeds the capacity that the muscle itself can bear; Passive strain is mainly caused by muscle stretching exceeding the unique stretching degree of muscle itself, thus causing strain. Muscle strain can occur at the junction of muscle abdomen and muscle abdomen, or at the attachment of tendon and bone. Strain may be a minor injury, or it may be a partial tear or even a complete break of muscle fibers. Sometimes, in addition to the muscle tissue itself, it often damages the auxiliary tissues around the muscle, such as fascia and sheath. Most parts of muscle strain are: posterior thigh muscle, dorsal muscle, triceps surae, rectus abdominis, trapezius muscle, etc. The symptoms of muscle injury are related to the degree of muscle strain. If it is a minor injury, the symptoms are mild, and if the muscle fiber is completely broken, the condition is serious. Generally, the symptoms are pain, local swelling, muscle tension or spasm, obvious tenderness and hard touch. When the injured muscle actively contracts or passively elongates, the pain will be more serious. When severe muscle strain breaks muscle fibers, the injured often feel or hear the sound of breaking, and then there will be local swelling, subcutaneous bleeding, limb movement disorder, depression at the broken part or abnormal expansion at both ends. Muscle resistance test is a simple method to check muscle strain. The practice is that the patient actively contracts the injured muscle, and the examiner exerts some resistance to this activity. The part that hurts during confrontation is the injured part of the strained muscle. The treatment of muscle strain depends on the specific situation. If the muscle fiber breaks, it should be immediately cold-compressed, locally pressed and bandaged to raise the affected limb. The prevention of muscle strain is mainly aimed at the cause. For example, be prepared for strenuous exercise, especially the parts that are easy to strain; Those with weak physique and low training level should do what they can, prevent excessive fatigue and heavy load, improve the coordination of sports techniques and movements, do not use too much force, improve training conditions and pay attention to the temperature of sports venues. Keep warm during outdoor exercise in winter, and don't wear too thin. Pay attention to muscle reactions, such as muscle hardness, toughness, elasticity and fatigue. When you re-participate in training after a muscle strain, you should step by step, don't rush into it, and strengthen local protection to prevent another strain. Wrap a cloth with ice or apply ice to the target wound with an ice bag to prevent further swelling and relieve pain. Try not to use the injured muscle for a few days, or until the pain disappears. Wrap the injured part with a bandage or cloth to support it, but be careful not to tie it too tightly. If it is tied too tightly, the muscles will expand further and hinder blood circulation. Treatment depends on the severity of the injury. The doctor may give you painkillers or muscle relaxants, or both. Of course, simple plasters can also be applied externally. The plaster has comprehensive effects ... >>
Question 5: How to prevent muscle strain? When doing strenuous exercise, do warm-up activities to relax muscles to avoid muscle strain.
Question 6: What is the function of muscle? How to prevent muscle strain? It is best to do warm-up activities, fully mobilize the dynamic role of muscles, and warm up with a little sweat to prevent muscle strain.
Question 7: How to prevent muscle strain? Muscle stretching imitation is inevitable in sports training, and it can be said that muscle strain is an integral part of sports training. But frequent muscle strain is a problem with your training method. Excessive exercise load is the primary cause of muscle strain, followed by insufficient warm-up activities and poor sports venues.
Excessive exercise load will not only cause muscle damage, but also cause exercise fatigue, which makes it difficult for you to recover from excessive exercise, thus making your training more effective. Scientific training and reasonable exercise load can make sports training achieve twice the result with half the effort and avoid sports injuries.
Question 8: How to avoid muscle strain? What precautions should be taken? First of all, warm-up activities should be fully done before exercise. After the activity begins,
Secondly, don't blindly pursue speed in sports, but strictly follow the technical essentials of movements.
Finally, proper muscle stretching and muscle relaxation should be carried out after exercise to ensure that the muscles will not be accidentally pulled because of tension.
Question 9: How to prevent muscle strain! ! Be fully prepared before exercise, especially in leg press. The key is to stretch the tendon as much as possible. In addition, pay attention to actions during exercise to prevent unreasonable actions such as excessive punishment.