What do you know about spring fitness precautions? There are still some things to pay attention to when warming up. In our daily exercise, moderate exercise is good for health, and simple exercise can also help us exercise. Let's share the precautions for spring fitness.
Precautions for spring fitness 1 First, it should be gradual, suitable for the crowd, and be prepared before exercise to prevent trauma.
After the "low tide" of exercise in winter, the muscles of the human body are relaxed, the functions of the central nervous system and internal organs are worse than those in summer and autumn, and the ligaments are hard and easy to be injured. Therefore, at this time, we should grasp the principle of gradual fitness and focus on restoring physical function. You can't blindly increase the amount of exercise for quick success and instant benefit, otherwise it will easily cause unnecessary harm to your body. In addition, fitness should also be suitable for people, and the exercise intensity should be 170 MINUS the heart rate after age.
Second, pay attention to cold and warmth.
Fitness time can be selected from 14:00-20:00. The research shows that after 14: 00, the human body's function begins to rise, and it reaches the best from 17: 00 to 19: 00, which is suitable for sports. Morning exercise is ok, but you must choose a place with good air environment. Everything recovers in early spring, and there are many negative ions in the air that are beneficial to the human body and are easily absorbed by the human body. However, the weather is still cold in early spring and the climate is changeable. Outdoor sports should pay attention to cold and warmth to avoid catching a cold.
Third, choose a fitness program that suits you and stick to it for a long time.
Many people's fitness is a "three-minute heat", but the fitness effect is not obvious. Therefore, it is very important to choose a reasonable fitness plan so that you can stick to it for a long time. In addition, go to a spacious and well-ventilated gym and do treadmill, equipment, aerobics and other sports, because there is a good atmosphere in the gym where everyone works together, which can help you stick to it.
Fourth, drink plenty of water to keep your body hydrated.
At present, the temperature is still low, and people often ignore the importance of drinking water when exercising. In fact, spring is relatively dry, and you need to sweat a lot during exercise, so you should pay attention to the timely replenishment of water during exercise at this time.
Precautions for Spring Fitness 2 Precautions for Spring Play
1, matters related to playing dresses in spring
When you warm up before practice, you must wear more and take off less. With the gradual enhancement of warm-up effect, take off your clothes properly. Never wear too little as soon as you go on stage, on the one hand, you will catch a cold; On the other hand, if the body is too cold, it will cause the stiffness of muscles, joints and ligaments, which will make it impossible to practice normally and even cause sports injuries. In the process of playing ball, when the body starts to sweat slightly and needs to take off clothes, pay attention to the outermost clothes to keep warm as far as possible, and it is best to wear a sports trench coat. Put on sweaty underwear immediately after playing the ball to avoid catching a cold, and be sure to put on clothes and do some relaxation exercises properly before your body feels cold.
2. Do warm-up exercises.
After the cold winter, when you play for the first time, you must do a good job of warm-up, with a little less exercise and intensity. Because of the cold winter, you may seldom play outdoors during this period. When spring is blooming, you are walking on the court in high spirits. Note that this is the most concentrated moment of all sports injuries. Amateurs and professionals are the same. Because in early spring, your physical functions such as muscles, joints and ligaments have not been completely adjusted from the winter state, and it needs a process. Although the weather is getting warmer, if you are excited for a while and make some difficult technical moves that are rarely used at ordinary times, the results will be unbearable for muscles, joints and ligaments, and there will be danger. Therefore, the first time you play ball after the spring, you must fully warm up, and the amount of exercise and intensity should be arranged less. Then, after playing several times in a row, gradually adjust and increase the amount and intensity of exercise until you enter the best state of playing at ordinary times.
3. Matters related to the use of tennis equipment
For most fans, after a winter break, they may play less times and time. After spring, when we pick up the racket again, we will feel that the technical level has dropped greatly. You will hear someone say, "Why can't I play ball?" . In fact, this is not only because you are not familiar with playing, but also because there is something wrong with your racket string and it needs to be replaced. In addition, if you still use the tennis ball you used before, you may feel uncomfortable playing because the pressure in the ball has changed, become soft or become heavy. Therefore, changing the racket and ball in time is also a way to help you get into the state of spring play.