Steps/methods
1
Yoga yoga
The popularity of yoga in the East and the West is unbelievable. Celebrities and stars swarmed in, and the yoga temperament was obviously unique, but unchanged, either fashionable, elegant or modern. This wisdom, which has been circulated for more than 5,000 years, began with exercising the mind and balancing the body and mind.
Pain manifestations: strain of thigh ligament and back muscle, common injuries of hip joint and knee joint.
Special reminder: Yoga seems to be slow and soft, but in fact, many movements are the ultimate stretching of the body, which can be described as hiding needles in cotton. Sports injuries caused by yoga are mainly injuries to tendons and ligaments. Prolonged stretching exercise may also lead to joint instability. Nerve pain caused by ligament or achilles tendon strain, back strain and spinal injury, and cartilage injury caused by yoga take at least 4 months to recover.
Soothing skills:
A, practice under the guidance of a professional teacher and choose a yoga type that suits you. In practice, pay attention to your breathing, physical stretching and mental relaxation.
B, don't exercise too hard, don't force the flexibility of the body, and wear comfortable and loose or elastic sweatshirts.
C. Don't do yoga for about 2 hours after meals, and then eat it after practice 1 hour.
D, choose a professional yoga mat, don't wear any jewelry.
2
Pilates fitness method
Pilates followed the footsteps of yoga and swept the world. This is a deep muscle exercise. Through some slow movements, combined with rhythmic breathing, it uses its own weight to control muscles for a long time to achieve the purpose of consuming fat in all parts of the body. Dumbbells, gymnastics bars, Pilates beds and other fitness equipment have been added to various training purposes, just like a "fat carving machine".
Painful manifestations: the medial thigh ligament, waist and abdomen, and back muscles are pulled, and the knee joint is overloaded to bear strength.
Special reminder: Pilates fitness is not limited by space, and can be practiced in small places. However, due to the slow movement, muscle control, breathing coordination, and changes in body sensation, it is difficult to achieve seemingly simple movements, and it is necessary to have a regular coach to prevent excessive stretching of muscles or ligaments.
Soothing skills:
A, Pilates can be done three times a week or a day according to the body's feelings, and each exercise can generally be kept between 45 minutes and an hour;
B, don't eat before practicing Pilates for 45 minutes, and you need half an hour of physical adjustment after exercise to eat;
C, do a good job of psychological balance debugging before practice, clear your mind, otherwise it will be difficult to enter the state.
Aerobic party aerobic pulse
The aerobic party should be regarded as the representative of the MIX movement. Based on aerobic dance, combined with ballet, hip-hop and jazz, with a compact and reasonable rhythm, we can maintain moderate and low intensity exercise heart rate, train cardiopulmonary function and burn fat. Whether you are a beginner or a queen at an aerobic party, your clothes are soaked and your cheeks are red. Aerobic party is a newly-released course, and the ethnic groups participating in it are named "Utopia", and their dreams are full of passionate and fragrant flowers.
Painful manifestations: insufficient warm-up of knee joint, calf muscles, arch of foot, ankle and heel is easy to sprain.
Special reminder: poor strength, flexibility and coordination, poor physiological structure and insufficient warm-up activities are all easy to cause muscle ligament strain of aerobics trainers.
Soothing skills:
A, pay attention to control the heart rate. Simply put, the heart rate range of this age group can be roughly obtained from 220- age × 0.85, which should be adjusted according to the personal physical condition;
B, fully prepared, gradually improve the strength, especially the ligaments around the ankle joint, and improve the flexibility of the joint;
C, do aerobic exercise must wear running shoes, even if the floor is very elastic, you still need shoes to absorb energy to avoid injury.
Aerobic step exercise
Step aerobics originated in the United States in 1968. A new gadget, pedal, is added to the ordinary aerobic exercise, which can adjust the height at will, and achieve the purpose of exercising cardiopulmonary function through various movements combined with turning and jumping. Because of its dynamic and passionate characteristics and good shaping effect on women's legs and buttocks, step aerobics has long been prosperous in the gym and is regarded as one of the classic fitness methods.
Pedals are generally 100 cm long, 35 cm wide and 8 cm high. The height of the pedal can also be adjusted according to the exercise level, pedal technology and knee joint curvature. Test the flexibility of the body in highly dynamic music.
Painful expression: Knee joint and ankle joint were injured when going up and down the steps.
Special reminder: if you are overweight, it will cause great pressure on your knees and ankles. It is best not to choose this kind of exercise.
Soothing skills:
A, be sure to do warm-up exercises and fully exercise all joints, especially the knee joint and ankle joint;
B, wear elastic clothes, which are made of cotton and lycra. You should wear sports shoes. The air cushion is better and can play a buffering role.
hip hop
Hip hop is a part of American hip hop culture. Simply put, it is a hip-centered dance. Hip-hop, which originated from African-Americans, is an American street culture transformed from an emotional movement, and passed through Japan and South Korea, and then came to China. Hip-hop in the gym is free and easy and explosive, and the movements of the limbs are somewhat exaggerated compared with other dances. The most attractive thing is the warm feeling with all the firepower. Because of its relaxed and free personality and rebellious spirit, it is loved by young people. In the gym, the decadence and exaggeration of the original street dance have been filtered out.
Pain: Knee joint, ankle joint, ligament and lumbar joint are injured in torsion.
Soothing skills:
A, beginners in street dance, must not increase the amount of exercise at once, but step by step. Usually do warm-up activities first, fully exercise all joints and ligaments of the body, especially knees and ankles, to avoid injury when jumping; Then practice with a certain intensity and time, preferably not less than 30 minutes;
B, learn to listen to music, find the right rhythm, and let the body follow the rhythm;
C, beginners don't suddenly increase the amount of exercise, leave more interest for the next exercise, but you must learn a few tricks, otherwise it is easy to give up without a sense of accomplishment;
D, after the exercise, use various stretching exercises to relax the body.
Wu Shasha salsa dance
Salsa comes from Spanish, which is the name of a sauce made of pepper. Salsa means as spicy as this sauce. Sasha dance is a kind of duet with a strong sense of rhythm, which absorbs many styles such as mambo dance, cha-cha, tango and samba, and pays attention to the cooperation and tacit understanding between two people. So some people call salsa dance "the magic dance that breeds love".
Pain manifestations: tibia, foot, back, knee and ankle.
Special reminder: Sasha is mainly driven by the core muscles, so the knees and ankles should be relaxed and move with the rotation of the pelvis. When the body rotates the hip joint, the relative motion of the spine is also relatively large. If students have spinal problems, it is not recommended to learn salsa. Because it is easy to cause spinal discomfort.
Soothing skills:
A. Wear clothes and shoes suitable for sports, and be fully prepared for activities, relaxation and stretching. Don't put all your weight on one foot or trample heavily on the floor to avoid ankle sprain, because it is inconsistent with the direction of knee joint;
B, choose the course that suits you, don't rush for success, and pay attention to the improvement of your basic physical quality. 7.belly?
belly dance
Belly dance is one of the oldest dance forms in the world, which emphasizes abdominal movements and shows the elegant and charming temperament of women boldly and directly. Belly dance creates elegant, sexy and soft dance language through the rotation of pelvis, buttocks, chest and arms, as well as dazzling hip swing, and gives full play to the feminine beauty of women's bodies.
Symptoms of pain: muscle and heel injuries.
Special reminder: belly dancing exercises small muscle groups, and wrong posture will cause chronic strain. Beginners don't know how to control small muscle groups, joint flexibility can't reach the limit of the body, and the instability of core muscle groups leads to excessive use of wrong muscles, which leads to muscle strain, backache, uneven left and right exertion, and may also lead to chronic diseases such as scoliosis.
Soothing skills:
A, belly dancing requires wearing loose and comfortable pants, barefoot or wearing socks for dancing. Before and after the course, you must follow the coach to do soothing exercises seriously to prevent muscle strain. You can practice after eating for 30~60 minutes.
B, by promoting pelvic blood circulation, belly dancing has a certain effect on gynecological diseases such as irregular menstruation and dysmenorrhea. However, women should adjust the amount and intensity of exercise according to their physical condition during menstruation, and try to avoid shaking their hips too violently.
Equipment?
Fitness equipment aims at exercise and can be divided into aerobic exercise equipment and anaerobic exercise equipment. Aerobic exercise equipment includes treadmills, rowing machines, treadmills, electric bicycles, cardio-pulmonary cross trainers, etc. The main purpose is to exercise heart and lung function, so that large muscle groups can participate in sports. Anaerobic exercise equipment refers to all kinds of exercise equipment equipped with counterweight iron blocks. You can practice carefully on the inside and outside of your arms and thighs.
Painful manifestations: Shoulder joint, wrist joint, knee joint and lumbar joint are injured under load.
Special reminder: Strictly speaking, sports injuries caused by equipment training are systemic. Among them, shoulder joint, knee joint and lumbar spine are the three most dangerous parts. Shoulder joint and knee joint are stressed the most in instrument training, and their stability is poor. Lumbar spine is the hinge of body stress, and it is also fragile.
Soothing skills:
A, please have good personal training, master the correct operation methods of various instruments and the correct posture of practice, and the correct posture can exercise the corresponding muscles. Many fitness enthusiasts have their own action habits and are very blind in sports.
B, don't care too much about weight and frequency, and don't compete with others. Many fitness enthusiasts are obsessed with the amount of exercise, and it is very dangerous to put all your eggs in one basket and do it several times.
C, many people love to chat and listen to music when doing strength training, and inattention is easy to cause physical injury.
D ensure that the training ground has enough space and pay attention to whether the equipment is damaged.
Barbell pump
The English meaning of barbell is "body charging", which combines barbell and aerobics. It is one of the popular fitness methods at present, and it has a good slimming effect.
Symptoms of pain: joints are overstretched under load, resulting in injuries to all joints and muscles.
Special reminder: when choosing this kind of weight-bearing aerobics for the first time, you must start with the lightest weight, such as using only barbell bars or taking a lightest barbell piece.
Soothing skills:
A, first of all, wear close-fitting clothes such as boxing, so as not to affect the action because of loose clothes, and wear a pair of comfortable soft-soled sports shoes under your feet;
B, do actions according to the rhythm of music, and take music as the standard of action speed;
C, don't completely straighten the joints during exercise, give yourself a buffer, and the exercise effect will be better;
D, according to their own situation, to control the amount of exercise. If you can't persist, you must stop it in time. Finally, try to do the standard according to the requirements, and complete the action with good quality and quantity to avoid injury.
Kick boxing (aerobic boxing)
Aerobic boxing originated from the combination of taekwondo and boxing. It combines boxing, karate, taekwondo, kung fu and even some dance movements. In the intense music, do some basic boxing and leg exercises of boxing and taekwondo. In the process of punching and kicking, the bodybuilder waves his fist to the music to make the bodybuilder sweat as much as possible. Extremely explosive action, let you vent your passion and youth in sweat.
Painful manifestations: elbow joint, knee joint and medial thigh ligament are easy to be injured at the moment of explosion.
Special reminder: ankles and knees. Boxing is the favorite of some violent fans. Coupled with the tense music environment and the encouragement of the coach, the exerciser will be very involved, and the daily dissatisfaction will be released by sweating, which is very enjoyable! But at the same time, it is easy for exercisers to forget fatigue, go beyond their physiological limits and lead to excessive fatigue.
Soothing skills:
A, according to their own situation, reasonable training, warm-up time should be sufficient, avoid being too excited during the practice;
B, don't stiff knees, to reduce the buffer. Lift your knees when you turn around, otherwise you will sprain the cruciate ligament;
C. Avoid overexertion of elbows and knees; Avoid dislocation due to excessive action when dodging or slapping, and avoid twisting action.
Spinning bike spinning bike
In recent ten years, spinning course has been popular in Europe, America and other countries, and gradually introduced to other countries, becoming a hot sport in the fitness industry.
Spinning is a group class on a stationary bike. It is a kind of cross-country training that imitates cyclists. You ride a bike. Follow the direction of the coach in front, sometimes increase the resistance and imitate going up a steep slope, sometimes decrease the resistance and imitate going down a slope, and sometimes stand up. When your body leaves the mat, you change your posture from time to time and exercise the muscle control of all parts of your body.
Painful manifestations: sprained knees, thighs and waist during exercise.
Special reminder: rotation can easily lead to pain and discomfort in the neck and lower back muscles. If the posture is not correct, even hand paralysis may occur. Knee joint is also a high risk point of sports injury caused by rotation, so special attention should be paid to it.
Soothing skills:
A, before each spinning activity, you must take some time to do enough warm-up exercise and wear soft-soled bicycle shoes;
B. Try different pedals until you find the most comfortable one. Pedal buckle is also very important. If you use a pedal buckle that is not suitable for you, you will lose control of your ankles, knees and hips during exercise. Once your feet exert uneven force, it is easy to slip off the pedal and bump and sprain.
C, adjust the seat position. Too low a seat will overstretch your knees and put extra pressure on your tibia; If it is too high, it will aggravate the pain in the buttocks and lead to hamstring syndrome. If the seat moves forward too much, it will affect the angle of the pelvis and put pressure on your lower back. If the seat is adjusted too far back, it is easy to cause hamstring strain, achilles tendon inflammation and low back pain.
D, handlebar position is appropriate. The handle position is too low, which will cause tingling and numbness in the hand and accelerate the deterioration of wrist joint syndrome and shoulder pain; Too high will affect your riding skills and exercise effect.
Fitball
The fitness ball is made of vinyl and filled with air, which can bear more than 200 kilograms at most. Bodybuilders can choose a ball with a diameter of 60 cm to 100 cm according to their figure to exercise. As early as 1950s, Switzerland had already produced fitness balls, so it was first called "Swiss Ball". At that time, it was mainly used to give physical therapy and train people's motor nerve balance ability. By the 1980s, this kind of ball had made great achievements in treatment clinics and rehabilitation centers, and even sports teams used it as a training tool to improve the balance and stability of athletes and prevent sports injuries. After the appearance of fitness ball, people began to use it to treat low back diseases, neurological disorders, knee and shoulder rehabilitation, correct posture and improve balance ability. In recent years, it became a hit in the gym and immediately became the best tool for people to keep fit.
Painful expression: cases of falling off the fitness ball while controlling balance are not uncommon, so exercise should start from the simplest.
Special reminder: because the fitness ball is unstable, the exerciser is required to have certain balance ability; Learn to balance on the sphere first, and then use weight; The size of the ball should suit you. When sitting on a spherical surface, the thighs should be parallel to the ground, and the hips can be slightly higher than the knees, but not lower than the knees.
Soothing skills:
A, choose the correct model and material of the ball can avoid sports injury;
B, especially hard balls, which have small resistance and fast moving speed, are suitable for practitioners who have had balance training experience;
C, the relatively soft ball provides a wide support surface for practitioners, suitable for beginners and heavier people.