First, we should grasp the amount of exercise when exercising. For example, in running practice, you should choose a suitable distance according to your actual situation, but no matter what kind of exercise you choose, you should follow the principle of growing up from small to large, and don't suddenly increase the amount of exercise and cause sports injuries.

Second, pay attention to the speed of action. As long as dynamic muscle strength exercises are carried out, there is a problem of movement speed, and load is closely related to speed. The greater the load, the smaller the speed. Exercisers should make reasonable arrangements according to the practice requirements. For teenagers, explosive power is very important. In strength training, it is very beneficial to choose appropriate load and speed up the movement as much as possible to improve the explosive force of muscles.

Third, control the amount of exercise. For ordinary physical exercisers, it is not necessary to carry out strength training every day. Even for the purpose of developing muscle strength, adopting strength training every other day is enough to achieve the ideal effect. If you do strength exercises every day, not only the effect of improving muscle strength is not obvious, but also the development of overall function is not coordinated.

Basic principles that should be followed in physical exercise;

Principle of gradual progress: The gradual progress of physical exercise refers to the gradual progress from small to large, from easy to difficult and from simple to complex when learning sports skills and arranging exercise amount.

Principle of all-round development: in physical exercise, we should pay attention to the diversity of activities and the all-round improvement of physical function.

Principle of differential treatment: In physical exercise, we should treat each exerciser differently according to his age, gender, hobbies, physical condition and exercise basis, so as to make physical exercise more targeted.

Principle of regularity: Only by participating in sports activities regularly can the effect of exercise be obvious and lasting, so physical exercise should be regular, and you can't fish for three days and dry the net for two days. Although short-term exercise will also have a certain impact on physical function, once physical exercise is stopped, this good effect will soon disappear.

Safety principle: Pay attention to safety when engaging in any form of physical exercise. If the physical exercise arrangement is unreasonable and violates scientific laws, injury accidents may occur.

In order to avoid accidental injuries in sports, physical exercise should also make the following preparations:

Do necessary warm-up: The more relaxed the muscles are, the easier it is to control and expand. Doing these exercises will reduce your chances of getting hurt. Therefore, it is best to spend 5 minutes to get your body fully active and feel a little sweaty.

Do the necessary stretching exercises: When you exercise a muscle, it will tighten and shorten. Stretching exercise is to help you relax your muscles, so as to prevent muscle soreness the next day. The best time to do this action is after the warm-up exercise, and it must last for 20 ~ 30 seconds, which will help the muscles relax and let the bodybuilders get more meaningful stretching exercises.

Make necessary water supplement: When you are exercising, your body will lose water quickly because of sweating, and these liquids must be replenished in time. Otherwise, over time, people will be dehydrated and feel thirsty. So, don't forget to hydrate your body from beginning to end.

After the exercise, you need the necessary "cooling": just as the body needs time to "warm up" before fitness, it also needs time to restore calm and let the heart rate return to normal after exercise. Slow down slowly until the heartbeat returns to below 120 beats per minute. When you feel that your heartbeat tends to ease and your breathing is gradually stable, you have completed the final "cooling down" work.

Extended data

Precautions for sports:

In terms of diet, some people think that eating more meat before exercise is conducive to enhancing physical strength. Actually, this is a misunderstanding. After eating a lot of meat (especially pork and beef) before exercise, it is not only difficult for the body to digest and absorb, but also makes the gastrointestinal burden increase during exercise, thus causing 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.

Equipment, wear comfortable and moderate thickness sportswear, shoes and socks when exercising. Choose sports shoes with proper size, soft uppers, non-slip soles and shock absorption. Wear running shoes and cool and dry clothes when necessary. At the same time, we should pay attention to the weather changes to avoid catching a cold or heatstroke.

Environment, after arriving at the sports ground, we must first confirm whether the venue equipment meets the rules of various sports, and check whether the sports equipment is cracked, uneven, loose and rusty.

Drinking water, you should ensure that you drink enough water during exercise to supplement the water lost during exercise. Because sweating a lot during exercise will consume water in the body and affect the output ability of the heart. So drink some water 65438+ 0-2 hours before and during exercise, but don't drink too much water during exercise, and drink water in a planned way after exercise. Don't wait until you are thirsty to drink water.