1, the cold climate weakens the protection of human organs and systems, reduces the elasticity and ductility of muscles, tendons and ligaments, enhances the viscosity of muscles and reduces the range of motion of joints. In addition, when the air humidity is low, people will feel thirsty and irritable, and their bodies will become stiff and difficult to stretch. If you play ball without warm-up activities, it will often cause muscle strain and joint sprain. Therefore, before playing football in winter, you must be prepared to warm up. After jogging, leg press or a small amount of leg lifts, frog jumps, etc., your body will get hot and sweat slightly, and then you will join the exercise.
2, do a good job of warm-up, let the muscles and joints open, let the internal organs enter the state, and avoid catching cold. You can also wear warm clothes, a hat and gloves, and a mask if the wind is too strong. But don't wear too thick and bloated, so as not to hinder normal exercise.
3. Ensure adequate sleep during exercise. Good mental state and physical condition are the cornerstones to achieve the best exercise effect. People who like to go out for a bath at night should exercise moderately.
4. Replenish water in time before and after exercise. You need as much water in winter as in summer. You can drink mineral water or sports drinks. Do not drink cold water in winter. Remember to prepare a thermos cup and fill it with hot water in advance.
5. For ankle joint, knee joint, waist and other easily injured parts, some protective measures should be taken. From ankle protection of foot joints to elbow protection of elbow joints, from belts used in weight lifting to inconspicuous fitness pants, seemingly tiny sports protective devices can share external pressure and impact for muscles and joints.
6. It is unscientific to drink a cup of hot coffee or chocolate before going out for exercise, because caffeine will cause water loss to the human body, which is the most taboo before exercise.
7. After kicking the ball, you need to do some static traction to relax your muscles and help you recover. However, most golfers changed their clothes and sneakers and left. In fact, for golfers who only play once a week, it really doesn't make much difference whether they relax or not.
8. If you don't relax often, the leg muscles will always be in a "tight" state, and chronic diseases such as periostitis may occur over time.
9. In the cold winter, the sweat of playing football is not dry enough, so it is not suitable for direct relaxation and recovery outdoors. Health. com advises everyone to go home quickly, take a hot bath and sit on the bed for traction.
10, the warm-up time in winter is longer than other time, 30 minutes is appropriate, at least 15 minutes should be guaranteed. The content of warm-up should also be adjusted: jogging is essential. When pulling muscles, you should do some dynamic stretching, such as leg press, which swings up and down instead of standing still.
1 1, cold air is everywhere in winter, so try to wear tights when playing football in winter, so that tights can tightly wrap your legs to prevent cold air from entering your trouser legs. It should be noted that the elasticity of tights must be better, because football is mainly about lower limb activities, and the range of lower limb activities will be very large. If the tights are not elastic, it will affect the sports effect. At the same time, tights can reduce muscle jitter, avoid or reduce the probability of muscle strain, and also protect the skin from scratches in situations such as tackle.
12, it is best not to expose the skin in winter, especially some important parts of the human body. For example, the cervical spine, low temperature will cause great damage to the spine, so you must wear a turtleneck coat to protect your neck in winter, or put a collar around your neck.
13, measure the amount of exercise you can bear according to your own ability. The cardiovascular system and muscles can't bear sudden heavy load, so you can't do strenuous exercise suddenly, and don't damage your body function because of excessive exercise. This kind of situation needs special attention in the early stage of exercise, and you can't do exercise beyond your ability on a whim.
14, a large part of human body's heat is emitted from human scalp, so it is essential to play with hats in winter. Wearing a hat can not only protect the body from heat, but also protect the ears from frostbite. If you have long hair, the hair itself has the function of keeping warm. Wearing an ear strap can tie your hair and cover your ears.
15, dribbling has a great influence on the pants. Because of the winter weather, it is impossible to wear shorts, so it is very important to choose a comfortable pair of football pants. There are many kinds of pants for comprehensive training on the market. Try to choose leg pants and thick cashmere pants, so that some movements are relatively neat, and it is best to have zippers at the pants.