So it is really necessary to come here today and say that this shuttlecock movement really needs more attention to ensure its health and fitness. Ok, let's start my chat.
First of all, let me talk about this shuttlecock movement. After I finish, I think this exercise is suitable for people with sports foundation, but it is really not suitable for people who don't like sports at ordinary times and have no common sense of sports. When doing this shuttlecock movement, you must have standard movements, tighten the core, and then hug your knees properly to avoid hurting your knees.
I saw on the Internet that many people had problems such as palpitation, dizziness, knee pain and being unable to get out of bed the next day. This is what I experienced in my early years. To sum up, this situation is that you don't exercise at ordinary times, and suddenly you practice because of too much exercise intensity, which leads to the inability to keep up with your cardiopulmonary function, and of course you can't breathe.
You must "warm up" before doing this shuttlecock exercise. This is the basic common sense of sports. Just like skipping rope, you must stretch your legs and feet before you can fully exercise. The main purpose of warm-up is to wake up the body, strengthen the control of nerves on the body, increase muscle elasticity, and thus prevent sports injuries.
After that, the core is tightened, and the core is not sucking the stomach. Tightening the core does not affect normal breathing. If you don't tighten the core, you can find some related videos online and practice first. Only by learning to tighten the core can we get twice the result with half the effort.
Secondly, again, Liu Genghong's exercise time is 90 minutes, which is already a professional exercise time. If you are usually a lazy person, it is not recommended to practice all the time. Keep exercising for 30-40 minutes. If you want to keep practicing, first of all, you have to ensure that you exercise at ordinary times, otherwise you will follow, and it is estimated that you will lie flat for the next three days.
After some squats, you must master the correct posture. When squatting, make sure that your knees and toes are in the same direction. Don't squat down in one breath. If the hip muscles can't compensate for the thighs, the legs will thicken. If there is a snap in the knee joint, don't do squats, just paddle.
Let's talk about the action and try to ensure the standard. You can follow slowly, but if the action is not standard, you will hurt your joints, which is not worth the loss.
Keep your back straight at all times, especially when squatting. Don't stoop, tighten your core and clamp your ass, or your back will ache.
When exercising, properly replenish water, once every 15 minutes, and it should not exceed 800ml within 1 hour.
Liu Genghong's calisthenics are relatively simple and belong to moderate-intensity aerobic exercise, which can keep people's heart rate within a safe range and have the effect of burning fat. And this eldest brother has been exercising for 30 years, so for those of us who are lazy and usually exercise less than 30 hours, we must do what we can.
Finally, after the exercise, you must stretch. Some people, lying on the ground after exercise to complete the task, do not know that they are waiting for the next day, and their whole body aches. That kind of pain will only make you feel pain. Really, I have experienced it.
Therefore, it is good to have an active heart, but it must be treated rationally, not on a whim, and must be carried out in a planned way. You can jump for three or four days a week, and then let your muscles rest so that you can exercise better next week. Ok, let's share so much. I hope my little experience can help you.