Sports

Correct exercise ｜ Spring exercise is just at the time, the scientific movement is particular

deairjordanclub April 30, 2024

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What are the benefits of exercise

Benefit of exercise

Physiological

(1) Exercise is conducive to the growth of human bones and muscles, enhance cardiopulmonary function, improves the functional conditions of blood circulation systems, respiratory systems, and digestive systems, conducive to the growth and development of the human body, improve the ability of disease resistance, and enhance the body’s adaptability.

(2) It can reduce the danger of premature entering the aging period.

(3) Movement can improve the regulation function of the nervous system, improve the ability to judge complex changes in human activity in the nervous system, and make a timely coordination, accurate, and rapid response; make the human body adapt to changes in the internal and external environment, maintain the body’s life activitiesWork properly.

Psychologically

(1) Regulate human tension, improve physiology and psychological state, and restore physical strength and energy.

(2) Stretch your body and mind will help sleep and eliminate the pressure brought by reading.

(3) Maintain a healthy mentality, improve emotional state, and reduce psychological pressure.

How to exercise correctly

1. Be sure to warm up before exercise, such as jogging, static stretching, dynamic stretching.

2. Choose the right running shoes and clothing. Try to be loose as much as possible. It is not recommended that the soles of the shoes are not recommended. It is advisable to be lightweight.

3. During the exercise, you can help your breath, don’t hold your breath, use three steps and one call when running, and suck in three steps.

4. Try not to use the entire foot to the ground during the running process.

5. Do not drink a lot of water before and after exercise.

6. After running, be sure to relax and stretch, otherwise the symptoms of muscle soreness will occur the next day.

Precautions for use of sports equipment

跑 For the first time, the novice goes to a treadmill. You should walk slowly first, and then jog for 15 minutes. This exercise strength is best to maintain it for 3 weeks, and then slowly increase according to your personal physical fitness.

跑 For newbies, aerobic training equipment such as treadmills, if warm -up, sports damage is generally not occurred.But the power training equipment such as chest pusher and barbell is not very suitable.If the novice wants to practice strength, you can choose a dumbbell of 3-5 pounds, put your hands on your chest, and do 12-15 advance exercises, 2-3 groups.

械 Large -scale fitness equipment has high requirements for the flexibility and balance of the body. Therefore, before practice, you must conduct at least one month of balance, stability and flexibility.

Stallow stroller should avoid excessive swinging amplitude.If the amplitude of the legs swing is too large and the speed is too fast, it is easy to strain the muscles around the spine.Therefore, the amplitude of the leg should be around 45 °, and the frequency should be controlled at about 3 seconds each time.

The spinning amplitude of the twisting waist rotator is more than that.The amplitude of the twist should not exceed 180 °, the speed should be slow, the movement should be soft, and the frequency is controlled at about 3 seconds each time.

单 Do not desperately press the legs or other ribs such as rib wood racks, horizontal bars, and other leg pressing.

Symptoms and corresponding solutions in exercise

1. I feel abdominal pain during exercise: This symptom is generally not spasm that does not exercise for a long time, or the phenomenon of insufficient warm -up before exercise.If we encounter this symptom during the running process, we can take a slow running speed and relax deep breathing to achieve the effect of slowing pain.

2. Spasm of the calf pain during exercise: This situation is generally not enough to warm up to prepare for exercise, and the muscles are instantly tightened.When we encounter this symptom in exercise, we can pull the toes to the toes on the wall.Relax your body and take a deep breath, knock and rub the calf muscles

3. Tinnitus during exercise: Tinnitus will produce when the human body reaches the load in severe exercise. In this case, we can gently press the acupoints at the earlobe.

4. Dizziness symptoms during exercise: dizziness symptoms occur when the human body reaches the limit. This symptom is generally caused by hypoxia in the brain.You can take deep breathing to slow down the amplitude, and you can drink a little glucose to replenish energy.

5. Symptoms of heat stroke during exercise: heat strokes generally occur in the case of high temperature and stuffy.This symptoms can help patients with heat stroke to the cool vent and ventilated place, and supplement them with a little warm salt boiling water.