Adjustment state
When people just wake up, the nerve center has not yet started to move, and the muscles of the whole body are very weak. If you engage in strenuous exercise at this time, it is likely that you will have adverse effects on your body because of excessive exertion. Therefore, after waking up, you should spend 10 minutes indoors. Let all joints of the body move freely, and then put into exercise.
Pay attention to your diet.
Some people think that eating more meat before exercise is good for strengthening physical strength. Actually, this is a misunderstanding. After eating a lot of meat (especially pork and beef) before exercise, it is difficult for the body to digest and absorb. The gastrointestinal burden increases during exercise, leading to abdominal pain. It is not advisable to eat gas-producing foods such as leeks, potatoes and beans before exercise, because they will expand the intestines and lead to abdominal pain during exercise. Because a lot of acidic substances are accumulated during exercise, alkaline foods should be included before and after exercise, such as watermelon, cucumber, radish, banana, pear, apple, pumpkin, potato, milk, tofu and kelp.
Prevent cross gas
Bifurcation refers to the pain in a certain part of the chest and back during exercise, which will be aggravated when talking, breathing and coughing. It is medically called "respiratory muscle spasm". The reason is mostly due to insufficient preparation before carrying out large-scale exercise activities. When the human body suddenly enters a tense state from a quiet state, it is difficult to mobilize the internal organs immediately, and as a result, the oxygen and nutrients needed for muscle exercise are not satisfied. In addition, the breathing frequency is too fast and the depth is not enough during exercise, which leads to the continuous contraction of breathing muscles and can not relax for a long time. Sometimes the cold weather or a lot of sweating make the sodium chloride content in the body too low, which can also cause side breathing.
Take a deep breath in time when you have a fork, then hold your breath, hit the left and right sides of your chest from top to bottom, and then take a deep breath slowly; Or after taking a deep breath, let others make a fist and beat their chest and back from top to bottom; Or lie on the mattress and roll over and over again to let the pain slowly disappear.
Overcome the "pole"
When people are engaged in endurance sports such as long-distance running, long-distance cycling and long-distance swimming. They will feel short of breath or uncomfortable after a period of time, and even have serious symptoms such as palpitation, dizziness and weakness of limbs. This is called "pole" in sports physiology. This is because during strenuous exercise, the internal organs supporting the heartbeat and breathing can't keep up with the movement rhythm of muscles and joints, which is a normal physiological phenomenon.
Overcoming the "pole" provides us with a good opportunity to exercise our will and is also the key to improving our sports level. This requires us to pay attention to the following points:
1. Adequate warm-up activities must be carried out before exercise to excite the nerves that manage internal organs;
2. When starting to exercise, we should master the speed of exercise according to our own actual situation, neither too fast to cause a strong "pole" reaction, nor too slow to play its due level of exercise;
3. Pay attention to the rhythm of breathing during exercise, and let the lungs inhale more oxygen and discharge more carbon dioxide by deepening breathing;
4, insist on regular exercise, so that the activity ability of organs such as the heart and the coordination of various organ systems are strengthened.
Relieve "cramp"
Muscle spasms often occur in gastrocnemius, soleus and biceps femoris at the back of the calf. This is a state of muscle spasm, which causes muscle pain, but not muscle fiber tearing.
When "cramp" occurs, you can straighten your lower limbs completely or ask someone to help you stretch the muscles shortened by cramp slightly (for example, push the instep to the front panel of your calf), so that the "cramp" can be relieved and the pain will disappear immediately.
Protect the heel
After exercise, some people will have heel pain. There are two main reasons: first, the heel hits the ground first during exercise, which leads to excessive local burden; Second, the heel accidentally hit a hard object such as a stone, causing injury.
Often soaking feet with hot water can promote blood circulation of feet and play a preventive role. Put the eggplant roots in water and cook for a few minutes. After the water cools down a little, you can soak your feet and rub the pain repeatedly with your hands, which has a certain effect.
relaxing exercise
Some people think that warm-up activities before exercise are essential, but they don't pay attention to relaxation activities after exercise, and think it is dispensable. In fact, the purpose of relaxation activities is to make the human body better transition from the tense state of exercise to the quiet state, and to prevent the phenomenon of "gravity shock" caused by exhaustion after strenuous exercise.
When the human body is exercising, various physiological functions are very high, and the oxygen demand will exceed the usual 15 times. If you suddenly return to the static state, the organs will be uncomfortable because of imbalance, and the most common ones are dizziness, nausea, dizziness, cerebral ischemia and so on. Because the physiological changes of the body will not disappear immediately with the cessation of exercise, proper relaxation activities after exercise (such as easy walking and stretching exercise) can avoid the influence of the static state of the body on the breathing depth and oxygen supplement. In addition, relaxation activities also contribute to the excretion of a large number of acidic metabolites in the body, which is conducive to aerobic metabolism, physical recovery and fatigue elimination. & lt/B& gt；