In the process of recuperation, it is easy to cause fat accumulation and gain weight; Lack of joint movement and reduced flexibility; Physical fitness declines, and metabolism in the body declines. ...
In short, we should watch the fitness achievements accumulated by biting our teeth and sweating before drifting away from ourselves. Therefore, in order to avoid such a sad thing from happening again, everyone must pay attention to preventing fitness injuries and achieve safe and scientific fitness.
Below, we will explain how to prevent fitness injuries from three stages: before exercise, during exercise and after exercise.
Before exercise
1. Prepare for the activity. This is very important for fitness enthusiasts or athletes.
Full preparation of muscles in all joints of the whole body can speed up blood circulation and make muscles get sufficient blood supply, thus increasing muscle contraction and elasticity, reducing muscle viscosity and preventing injury.
2. The amount of warm-up activities should not be too large, and the content of warm-up activities should be prepared according to the sports characteristics of special activities. For example, the heavy part must be moved away. 3. Grasp the time. It usually lasts for 10 to 15 minutes until the body sweats slightly. The interval between warm-up activities and formal exercise should not be too long, usually 5- 10 minutes.
4. Check the equipment and venue before training. For example, when doing bench press, the barbell must be fastened with a safety buckle. The barbell bar is too slippery, so you should put magnesium powder on your hand before catching it. At the same time, the training ground should not be too slippery. In operation
1. Adhere to scientific training. There are five elements in scientific training: comprehensiveness, progressiveness, individuality, repeatability and consciousness.
As the name implies, a set of scientific training methods should adhere to comprehensive and systematic training, not focusing on weight, but step by step, and the training amount, training content and methods should vary from person to person.
Through repeated training, we can establish the corresponding conditioned reflex and master what unnecessary injuries will be caused by unused exercise, so as to know fairly well. 2. Learn various methods of self-protection. For example, when falling from a height or landing, be sure to put your feet together to protect each other. To avoid spraining your knee and ankle.
3. Strengthen medical supervision. For example, bodybuilders who train their masters with strength all the year round, it is best to have regular physical examinations, so as to find strain early and take measures.
After exercise
Relaxation after exercise, like warm-up before exercise, is also an important factor to prevent sports injuries. After strenuous exercise, stretching and relaxing with purposeful and targeted activities can make the body's body temperature, heart rate, breathing and muscles react urgently.
Restoring to the previous or usual level as soon as possible has the function of preventing muscle injury and soreness after exercise and promoting muscle fatigue recovery.