1 We hold our heads with our hands, and then rotate left and right to relax our neck muscles. 2. Back stretching: We need to separate our feet, stretch our arms, bend over, grab the foot surface of our left foot with our left hand as much as possible, and lift our right arm upward.
The other half can repeat this action. 3 Bend over and lift the leg: the left leg is independent, and the right leg is lifted off the ground and bent horizontally with the ground. Hold your right foot with both hands and straighten your left foot. Repeat this action on the other side. Shoulder extension: the body is upright, the feet are shoulder-width apart, the left arm extends to the right across the chest, and the right arm bends upward. Keep your left arm close to your shoulder and cross your arms. 5 Stretch the forearm and armrest: Sit up straight or kneel down, straighten your palm forward to the front of your body with one hand, and then stretch your four fingers together with the other hand.
More visible in public health.
2. How to warm up in the gym?
A lot of water helps to drain acid. Many people will have backache after exercise. To prevent this reaction, don't do strenuous exercise when you are happy when you go out to play. If you exercise too much at one time, your body may have a big reaction the next day, lasting two to three weeks.
Try to replenish water in the body after a lot of exercise and drink plenty of water to prevent excessive discharge of lactic acid in the body. Too much lactic acid may make you ache all over. In addition, the reduction of water also increases the pressure on the kidneys, which is prone to gout. Drinking more water can expel acid.
If you can't get a massage right away, you'd better take a hot bath. If there are injuries such as ankle sprain, the first remedy is ice compress. If there is no ice at that time, wash 15 to 20 minutes with cold water to prevent hematoma caused by telangiectasia.
Then you have to go to the nearest hospital and take a photo to see if there is any bone damage. Staying in bed after an injury is only part of the rest. Nowadays, tennis and football, which many young people like, are all sharp turns and sudden stops, which are highly antagonistic and easy to get hurt.
In addition, when some people take part in sports, their skills are not enough and their posture is incorrect, which will also cause tennis elbow and other problems. There are still some people who have good physical fitness and feel that they are capable, so they despise the preparation before exercise, and as a result, they will be injured because they are not prepared for the activity.
Bed rest after injury is one of the methods of rest after injury, but it is not comprehensive. If not treated in time, it is easy to cause tissue adhesion, but it will last for a long time. Correct treatment can take effect quickly, even the pain can be relieved immediately, and the recovery is faster than simply staying in bed.
Attention should also be paid to preventing injuries in daily life. During the treatment, Dr. Chang found that many patients with chronic diseases were caused by carelessness in their daily lives. People who work at their desks for a long time are prone to local soft tissue spasms, and it is easy to fall into the root cause after a long time.
3. Physical training (1): How to warm up correctly before exercise
Hello, friends, running is a good way to keep fit. There are many people running every day, and people are keen on running. Running belongs to aerobic exercise, which can improve cardiopulmonary function, metabolism, body sensitivity and balance, regulate body fat and cultivate strong and patient quality.
However, many people forget to warm up before running. Warm-up can improve local and systemic temperature and blood circulation, make the body gradually adapt to the more intense exercise to be faced, and reduce the occurrence of sports injuries. I have shared a group of warm-up exercises with you before, and I will continue to share them with you today. It is suggested to divide each exercise into two groups, each group 15-20 times, depending on my situation.
Action 1: Squat with bare hands, slowly bend your hips and knees, tighten your waist and abdomen, straighten your back, and keep your knees and toes in the same direction;
Action 2: Squat sideways, you can do a squat, then move sideways, breathe smoothly, don't hold your breath, and don't shake your body;
Action 3: alternate lunges and squats, keeping the waist and abdomen tight, the back straight, and the hind legs not touching the ground;
Action 4: lunge sideways, with feet together and one leg lunge. Don't move too fast, don't include the chest and back, and keep good breathing;
Action 5: Squat with a wide distance, the distance can be wider than the shoulder, and your feet are naturally open. Pay attention to the same direction of knee joint and toe;
Well, I'll share it with you today. I hope you must warm up before training, and I will share the stretching after training with you later!
Fitness is not as simple as training according to other people's plans. If you want to really get in shape, you must learn professional and scientific fitness knowledge. The fitness industry is developing rapidly in China. Learning fitness well is not only good for you, but also a very good career. The average salary of Sepp graduates in first-tier cities is about 1.5 million.
If you also like fitness and want to learn fitness coach, Sepp is your better choice.
4. How to warm up in fitness?
Stretch your back muscles and lie on your back, lift one leg, grab the end of your thigh near your knee, and pull it in the direction of your chest, keeping your other leg straight and close to the ground and your head close to the ground. Repeat for three times, counting 10, and change legs to stretch shoulder muscles-method 1, grab the elbow of the opposite arm from the outside and the back with one hand and pull it to the opposite side of the grabbed arm for three times. Then stretch the other shoulder to stretch the shoulder muscles-Method 2: Hold your hands and fingers on the top of your head, palms up, arms up and back to stretch the shoulder muscles/kloc-0.5 seconds-Method 3: straighten one arm up, then bend the forearm to the back of your head, relax and grab its elbow with the opposite hand from the back of your head, and slowly pull it to the opposite side/kloc-0.5 seconds.