What are the precautions for lacing? Many people do lacing well before exercise to prevent injuries during exercise, but there are many aspects that people need to pay attention to when lacing. What are the precautions for sharing lacing below?

1 What are the benefits of lacing for the precautions of lacing?

1, fitness. Legs run the six meridians of human body, namely, liver, gallbladder, spleen, kidney, bladder and stomach. The function of lacing is to remove the rubbish in these meridians, thus playing a role in strengthening the body.

2. Prevent low back pain. Stretch tendons and soften tendons, restore dislocation on the spine, make "bones stiff and tendons soft, qi and blood smooth", and eliminate and slow down pain, numbness and swelling in waist, knees, limbs and all parts of the body.

3. Strengthen renal function. Lack of tendons can open the Du meridian and bladder meridian in the back, which is of great significance to health, because Du meridian is the communication of yang and the channel of vitality, and this pulse will generally strengthen kidney function.

4. Enhance sexual function. Softening of tendon deficiency improves the three meridians of liver, spleen and kidney on the inner thigh. And these three meridians are unobstructed, which makes people's sexual function vigorous. Therefore, if men want to enhance their sexual ability and women want to cure various gynecological diseases, one of the simplest and most effective ways is to stretch tendons.

Precautions for lacing

1, you must warm up before stretching, such as jogging to increase your body temperature, improve the stretching effect and reduce the chance of injury. Warm-up (jogging) before flexible stretching can improve the body temperature and help to increase the stretching range.

2. The lacing action should be slow and gentle. Never use force or force, or others apply external help. As long as the force is improper, it will cause harm.

3, the degree of lacing is to feel a little "nervous" or "sour", but generally not to the degree of "pain". When the tendon is stretched to "pain", the degree of injury is very close.

4. Inappropriate shoelaces sometimes lead to tendon strain. Especially the lack of athletes and the poor elasticity of tendons in the elderly are more likely to cause unnecessary injuries. Achilles tendon and gastrocnemius muscle are relatively easy to be injured. In severe cases, the tendon will partially tear, resulting in swelling of the limbs and ecchymosis of the skin.

What are the precautions for lacing? 2 What is lacing?

Although lacing is called lacing, it is not the ligament we commonly call "tendon", but the muscle itself, as well as the fascia and tendon around the muscle. The action of lacing is actually stretching. With the specific angle of these movements, it can help to increase the extensibility and elasticity of muscles. It can be used as a warm-up before strenuous exercise, a moderate exercise in the middle of exercise, and a moderate exercise mode.

After increasing muscle extensibility, it can improve the activity ability during exercise and avoid sports injury. Even people who don't have strenuous exercise habits can relax their muscles by stretching tendons and consume a small amount of energy. Generally, if you lack exercise for a long time, your muscles will be very tight. Bracing can help the shortened muscles recover their original length, which looks like a long and high effect. In addition, lacing can also help to eliminate edema, so that people who have accumulated water in their feet because of standing for a long time can achieve the effect of stovepipe.

Because many lacing exercises are not difficult and take a short time (it is generally recommended that the same action should not exceed 5 minutes), it is very suitable for busy people to help them relax and increase their exercise.

Advantages of lacing

Helps to relax and improve sleep quality;

Office workers often sit in front of the computer for a long time and nest on the sofa after work, which is prone to shoulder and neck fatigue and pain. Because of the pressure, the body is in a state of tension for a long time, and even if it sleeps, it can't relax, which indirectly leads to many people losing sleep or falling asleep, but the quality of sleep is not good.

There are many ways to help muscles relax, massage is one of them, but a few simple stretching exercises can also make you achieve the same effect for free in just a few minutes every day. Many books on lacing recommend that you spend three more minutes stretching your hands and feet in bed after getting up, which can help you wake up and relieve the pressure you will face the next day.

Help slim down:

Weight loss stretching exercise is very popular now. The main content is to stretch the back muscles near the spine. While stretching muscles, it can also stimulate sympathetic nerves near the spine, improve basal metabolism and reduce appetite.

It's not difficult to stretch your back muscles. You can stand upright or sit. Some people say that cooking one minute before three meals a day can see the effect in two or three months. However, the success of losing weight is directly affected by the amount of calorie intake and consumption. Therefore, although lacing is helpful for slimming, the calories that can be consumed are limited after all. It is suggested that diet control and moderate exercise should be combined to see obvious slimming effect.

Reduce the risk of sports injuries:

No matter whether the exercise is intense or not, it is very important to warm up, which can avoid pulling muscles suddenly during exercise, causing muscle or ligament damage and reducing the exercise effect. It is suggested to spend 5- 10 minutes before exercise to stretch the main muscles of the whole body and protect the body, which will also make the exercise effect better.

Why is lacing important for athletes?

Some people may ask, if the muscle strength of people who exercise for a long time increases, is it not necessary to tie tendons? Support increases muscle softness, which is different from muscle strength. Many people who have been engaged in sports and weight training for a long time.

Although the strength and endurance of muscles have increased, due to the lack of lacing action, the softness of muscles has decreased, resulting in uncoordinated body during exercise. All the protectors of professional athletes know that lacing is almost more important than sports training itself. Do a good job of lacing, in order to achieve better performance in real sports.

Not only athletes, it is very helpful for health to do a little stretching exercise every day from children to the elderly for muscle health and physical activity.

Methods and teaching of shoelaces.

According to the different actions and ways of lacing, lacing can be divided into four types: static lacing, instrument-assisted lacing, twitching lacing and proprioception lifting (PNF). Static lacing is a common simple muscle stretching action. Equipment assistance. The action range is very wide, from the wall, lacing board to professional sports equipment, all of which are included in the auxiliary lacing of equipment.

Twisting lacing is usually done by professional athletes and dancers because of their high degree of activity and high risk of strain. Proprioceptive promotion method stimulates proprioceptors, accelerates the communication between nerves and muscles, and gradually increases the elasticity of muscles, which is generally completed by professional athletes with the assistance of coaches.

For ordinary people, static lacing and instrument-assisted lacing are more practical. Even if it is only the simplest two kinds, there are many actions of lacing, and the posture of lacing is different for different muscles such as waist, neck and back, arms, legs, lower limbs, shoulders and chest. There are three basic ways to start lacing:

Stair lunge: Using the height difference of one or two stairs, the feet are lunged to stretch the gluteus maximus and the muscles behind the thighs. /kloc-change feet after 0/5 seconds, and do this alternately for 5 minutes.

Lift your feet with a chair: sit in a chair that won't slide, straighten your upper body, and then lift your ankles until your calves feel sore and numb, which will help stretch your achilles tendon and strengthen your calf muscles. Stretch against the wall: with your back to the wall, stick it backwards, stick it to the wall from the back of your head, hips and feet, and then raise your hands. It feels like touching the ceiling. This action helps to stretch the muscles of the hands and back.

Although there are hundreds of lacing actions, the following lacing principles are universal, and special attention should be paid to them:

You don't have to feel pain when lacing tendons: "You can only pull tendons if you feel pain" is a common myth, but usually if you feel pain, it means that the muscles or ligaments have been torn. When you stretch your muscles, you feel your muscles tighten, so you have the effect of stretching.

Static lacing of each part shall not exceed 10 minutes: although lacing is only a gentle exercise, if the posture of lacing is kept for too long, it will still cause sports injuries. Sports experts suggest that the duration of static stretching action of each part should not exceed 10 minute. About 5 minutes is the best length of time.

Short-term repetition every day has the best effect: lacing is a long-term training action. Even if it is only done for 3 minutes every day and repeated every day, it is better than pulling muscles for a long time, which can maintain the relaxation effect of muscles.

Ligation time

There are many opportunities to stretch your muscles, and some simple actions can even be done during breaks or when you wake up in the morning. Generally speaking, there are four common lacing opportunities:

Before exercise: It is a natural concept to support before exercise, but recent research shows that static support will make sports performance worse. It is suggested to use dynamic lacing, such as twitching lacing, so that the athletic performance will not be compromised.

During strenuous exercise or weight-bearing training: during strenuous exercise, you can properly insert some lacing actions, which can relax muscle tension, reduce fatigue and make the exercise effect in the second half better.

When you get up: When you just get up and lie in bed, doing some stretching exercises is a good way to wake up. Lie flat on the bed, slowly stretch out your hands and feet, feel the muscles of your legs and hands tighten slowly, and then relax. Repeating it several times can make it easier for you to face the beginning of the day.

Before three meals: You need to do simple hand and back stretching 1 min before three meals, which can stimulate sympathetic nerve, suppress appetite and avoid excessive calorie intake.

Auxiliary tool for lacing: lacing plate

Tension board is a very popular family fitness equipment in recent two years. It mainly uses the change of human standing angle to stretch the muscles of lower limbs, help to stand upright, help to straighten the bent knees, and promote the stretching of muscles such as the back of thighs. Moderate use of lacing plate can promote the circulation of lower body and improve the stiffness of lower limbs, which is very useful for people who need to stand for a long time at work, edema of lower limbs and poor blood circulation.

The lacing version is simple to use, but it is not recommended for long-term use. Some brands claim that they can watch TV by using lacing boards, which is a wrong idea. Sports experts suggest that the brace should not be used for more than 5 minutes to make the calf muscles feel a little sore, otherwise it may cause muscle strain.

You can lean against the wall at first, avoid falling, start with the smallest inclination, and then slowly rise. If you have joint diseases, or people with strained muscles and ligaments, it is not recommended to use lacing plates to avoid aggravating the condition.