Proper exercise can minimize your physical injury, and exercise also has certain skills. Exercise is very important in our daily life. A full state is more conducive to us to actively meet life. Exercise can prevent three highs. Let's see that proper exercise can minimize your physical injury.

Proper exercise can minimize your physical injury. 1 Overeating exercise is an important cause of injury.

Excessive exercise is the most common but easily overlooked cause of injury for white-collar bodybuilders. Because many white-collar workers are very nervous at work, they can only arrange a fitness exercise on weekends. Many people cherish this opportunity very much, so they often practice for more than three hours, from equipment to dancing to running. This kind of exercise is actually equivalent to "overeating" in fitness, and the body is very easy to fall into fatigue, which in turn leads to sports injuries. Do not exercise for more than 90 minutes at a time. People with different physiques can carry out different trainings under the guidance of coaches.

Inadequate exercise preparation prevents the body from entering the state.

Inadequate exercise preparation is also an important cause of injury in the gym. Many bodybuilders start to increase their exercise without fully opening their bodies or doing special activities for key parts, so some key joints and ligaments of the body are easily injured. Therefore, comprehensive deep warm-up is very important to prevent fitness from becoming harmful.

65% bodybuilders engage in mismatched sports.

Many exercisers in weight-loss training classes and popular training classes such as yoga have been injured, which is mainly caused by sports mismatch. In weight-loss training, bodybuilders have put a lot of pressure on the knee joint because of their heavy weight, so they choose running wrongly, which is easy to cause knee joint injury, and choosing fixed cycling can prevent this injury. At present, at least 65% members in the gym are still repeating dangerous training every day. When choosing actions, they only choose the most difficult ones, not the effective ones.

Injury prevention tips

Prevention of injury in key parts should be treated differently.

shoulder joint

Shoulder joint is a very fragile part in fitness exercise, and many incorrect push-ups, stretching movements and instrument movements will cause shoulder joint injuries.

Exercise suggestion, if you can't see the equipment that says shoulder exercise, you think it must be suitable for you. But according to the actual bearing capacity of your shoulders, exercise the equipment in the most standard posture and the most correct direction.

waist

Waist is often neglected in fitness exercise. Because white-collar workers sit in the office for a long time, many people have some symptoms such as lumbar muscle strain and spinal discomfort. If they don't exercise properly during fitness, these symptoms will be aggravated.

Exercise suggestion, waist stretching, you can lie on the ground and exercise on your back to achieve the purpose of stretching. At the same time, the waist muscles must be specially massaged and relaxed.

Knee joint and ankle joint

Knee joint and ankle joint are the key parts to bear the whole body weight. Overweight bodybuilders will increase the burden on their knees if they can't choose suitable equipment for exercise, which will cause knee joint injury in the long run.

Exercise suggests that treadmills, barbell lifts and heavy-load lower limb exercises should be avoided, and sports equipment and items that can share more weight, such as stationary bicycles, should be selected.

I suggest

1, fully preheated. Use 10- 15 minutes for jogging, riding an exercise bike, etc., so that the body temperature gradually rises and the body gradually enters a state of exercise.

2. Fully stretch. Stretch the back, shoulders, waist, thighs and calves respectively. Stretch to your personal limit, but don't feel pain.

3. Control the desire to exercise. Control the time of each exercise to about 90 minutes.

4. Special relaxation should be carried out after exercise, especially for shoulders, ankles and some key muscle groups.

Proper exercise can minimize your physical injury. 20-year-old medicine calls this age group "record-breaking age". At this time, the body function is at its peak, and the heart rate, vital capacity, bone sensitivity, stability and elasticity all reach the best point. From the point of view of sports medicine, insufficient exercise during this period is more harmful to the body than large exercise. People of this age can exercise at any intensity.

During this period, the "routine physical strength" gained through muscle strengthening exercise will not disappear after the exercise is terminated. The heart can increase blood transfusion through endurance exercise. In a word, 20-year-old people can reserve "resources" for their future health. At this time, you must pay attention to exercise to keep your weight, otherwise it will be difficult to lose weight after 30 years old.

You can do exercise every other day every Monday, Wednesday and Friday for about 30 minutes each time. The method is to lift weights with a load of 60% of the ultimate muscle strength until the muscles feel tired (about 10- 12 times each time). If you don't feel tired after practicing for many times, you can increase the weight of the equipment by 10%, and you must exercise the main muscle groups (chest muscle, shoulder muscle, back muscle, biceps muscle, triceps muscle, abdominal muscle and leg muscle). 20 minutes of cardiovascular system exercise, methods include jogging, swimming, cycling and so on. , the intensity is pulse 150- 170 times/minute.

At the age of 20, you can run 10 km every day and do 30 push-ups in one breath, but by the age of 40, you will find that your joints have clicked and become less flexible. Human aging is inevitable, so let it develop? I can't. In fact, as long as you keep exercising from now on, you can maintain your youthful vitality.