Before exercise:

1, check your physical condition.

To participate in sports activities, we should know our physical condition and pay attention to the changes of physical function at any time. Take necessary health care measures in time when there are bad symptoms. Students suffering from heart disease, hypertension and other diseases are prohibited from participating in strenuous sports such as long-distance running.

2. Check the site and equipment.

Carefully check the sports venues and sports equipment to eliminate potential safety hazards and ensure their own safety.

3. Be prepared for exercise.

Be sure to make full warm-up preparations before exercise and do some physical stretching activities, such as stepping, turning, turning and taking a deep breath. , about 10 minutes.

In motion:

1, master the essentials of action.

In sports, understanding and mastering the essentials and methods of movements can not only give full play to the technical movements in the process of sports, but also eliminate psychological fears, enhance self-confidence and avoid unnecessary injuries.

2. Use the equipment correctly.

Understand and master the performance, function and usage of the equipment. We should strictly abide by the relevant operating procedures. When using some sports equipment (such as shot put, solid ball, etc.) ), we should pay attention to choose the right venue to ensure our own safety, but also pay attention not to hurt the safety of others.

3. Exercise load should be appropriate.

To participate in sports activities, we should choose the most beneficial exercise load according to our physical condition.

After exercise:

1, do the restoration and sorting activities seriously.

The purpose of doing recovery activities is to make the human body better transition from a tense state of exercise to a quiet state, so that the heart can gradually restore calm and relaxation. If you stop exercising suddenly, it will cause temporary anemia, produce a series of adverse phenomena such as palpitation and fainting, and damage your physical and mental health.

2. Self-check exercise response.

If you feel tired, your limbs ache, and your head is heavy, it means that the exercise load is too large and you need to adjust and rest well. After a reasonable rest, I feel comfortable, cheerful, full of physical strength, increased appetite and good sleep, which shows that the exercise load arrangement is reasonable.

3. Properly replenish energy.

Taking part in sports consumes a lot of energy, so we should eat scientifically after exercise (replenish energy properly before exercise) to ensure the needs of the body and the best exercise effect.

4. It is not advisable to rest immediately.

Continue to do some small exercises after strenuous exercise, and stop to rest after breathing and heartbeat are basically normal.

5. It is not advisable to take a bath immediately.

After strenuous exercise, in order to keep the body temperature constant, blood vessels on the skin surface expand, sweat pores expand and sweat increases, which is beneficial to heat dissipation. At this time, if the cold water bath is suddenly stimulated, the blood vessels will contract immediately, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick.

6. Don't binge drink.

Drinking boiled water or other drinks when thirsty after strenuous exercise will increase the burden on the gastrointestinal tract and dilute the gastric juice, which will not only reduce the bactericidal effect of gastric juice, but also hinder the digestion of food.