What are the precautions for common injuries in calisthenics exercises?

There are three things to keep in mind:

Don't train too much. In order to achieve the purpose of teaching in the shortest possible time, too much training is often chosen. However, training also increases the load on the bones, muscles and joints of the human body.

Therefore, too much training is more likely to cause ligaments, muscle strain, muscle soreness and other symptoms.

Pay attention to warm-up and cool-down exercises, and don't skip warm-up exercises and cool-down training. This makes it easier to cause sports injuries, such as ankle sprains.

Precautions: (1) When warming up, you should first focus on stretching relatively large muscle groups, and it is better to sweat slightly. (2) The duration of stretching should not exceed 30s, and the duration of stretching the same muscle for too long is easy to cause strain.

3) Warm-up exercises are biased towards dynamic stretching, while relaxation training is biased towards static stretching.

Don't concentrate too much on one or two parts of the exercise, and ignore the others, because this can easily cause muscle imbalance and easily cause changes in posture.

Before exercising, warm up well and stretch your body to adapt to the next exercise.

Receive qualified sports training to ensure sports safety.

Combine work and rest, moderate exercise.

Be sure to do a good warm-up exercise in advance, wear comfortable clothes and shoes, pay attention to the action standards in the process of doing aerobics, avoid muscle strain, exercise for too long, do not exercise too much, choose the correct posture, and understand sports-related knowledge.

Exercise should be gradual, first of all, a small range of projects, but also according to the self-situation, do not carry out some difficult movements, before and after doing to stretch, according to their flexibility, step by step training.

First of all, you should do a good warm-up before doing calisthenics, and you should focus on stretching after doing calisthenics.

1. Don't jump for more than an hour.

When jumping calisthenics, practitioners must control the speed, strength, number of repetitions, number of sets, and interval time of the exercise movements according to their own physique and endurance. After performing a set of fast-paced movements, do soothing finishing exercises to regulate your heartbeat and breathing.

Beginners, people with no exercise experience, patients with chronic diseases and middle-aged people should sweat a little, feel slightly tired, and have a heart rate of about 130 beats after each exercise, and the total practice time should not exceed one hour. With the improvement of the level of exercise, the enhancement of physical fitness, the intensity of exercise and the total amount of exercise can be appropriately increased, and the maximum heart rate does not exceed 150 beats.

2. Too fast rhythm can easily lead to overload of exercise.

Calisthenics can be divided into "competitive aerobics" and "cherry blossom fitness aerobics". Fitness calisthenics is for the purpose of fitness, which is more suitable for the public. Competitive calisthenics, on the other hand, is physically demanding and not suitable for the general public.

Fitness calisthenics also has many wind key grids: general aerobics, jazz aerobics, pedal aerobics, combat aerobics, yoga aerobics, etc.

In general, calisthenics is a continuous, regular, and heart-warming exercise. Calisthenics with a moderate rhythm can make people feel more refreshed, happy, and can make the brain more responsive.

Fast-paced calisthenics not only does not play a role in exercising, but also tends to overload the amount of exercise. Scientific research has proven that overloaded exercise is not only very easy to fatigue, but also reduces the body's immune function, which is not good for the body.

3. Keep a happy mood when dancing.

When dancing calisthenics, you should choose the right calisthenics clothes and sports shoes. Before exercising, the joints, ligaments and muscles of all parts of the body should be prepared for activities to adapt to the exercise. Pay attention to the elasticity of the knee joint during training, breathe evenly, and do not hold your breath.

Maintain a happy mood, mental concentration, correct posture, and accurate movement essentials to ensure the quality of practice and exercise effect.

If you are thirsty, you can replenish water in moderation, using the principle of small amounts many times. At the end of the exercise, tidy up the body to gradually turn into a quiet state, and then rest for at least 20 minutes before taking a shower and eating. Chronic patients should exercise under the guidance of a doctor.

Causes and prevention of aerobics injuries: 1. Insufficient physical preparation.

Cause: The exerciser is not capable enough to perform the required weight exercises.

Protection: Face up to your own strength training, and strive to improve the coordination ability of the active muscles, the antagonist muscles, the synergistic muscles, and the supporting muscles.

2. Lack of awareness of flexibility.

Cause: The exerciser does not have the range of motion required for movement.

Protective dismantling: strengthen flexibility exercises, with special emphasis on strength and flexibility exercises; Increases the range of motion of the joints.

3. Not paying attention to correct posture.

Cause: Exercisers mistakenly believe that bodybuilding, fitness exercises, and movement posture are incorrect.

Protection: Recognize the importance of correct posture in exercise, understand and master the essentials of correct posture, and repeatedly experience the correct posture needed to achieve stable muscle strength.

Fourth, there is not enough understanding of the strength of small motor muscles.

Cause: Misconception that bodybuilding only requires large muscle mass, and fitness only requires surface muscle groups.

Protection: fully understand the importance of fine motor strength training, learn sports anatomy, and improve the quality of training; Strengthen warm-up or stretching and rotation exercises to improve muscle excitability.

Fifth, the function of the device is not well understood.

Cause: Beginners are interested in all kinds of equipment and perform Japanese exercises without guidance.

Protection: Teachers should introduce the functions, methods of use and requirements of the equipment; New students do not add weight to the equipment at the beginning of the year, and experience and familiarize themselves with the performance of the equipment; Pay attention to self-protection when practicing with barbells, dumbbells, and kettlebells.

Waist. Foot. Leg. Neck. These are relatively common and easier to avoid.

Waist: Find someone to massage and massage, and then rub some medicinal wine;

Feet: Same as above;

Legs: You can use hot water compress to speed up the blood, and then rub some medicinal wine;

Neck: This can be big or small, when you twist it, it's best not to move, rest and rest, and then try to turn left and right;

In fact, these can be avoided, as long as before exercise, warm up, and adapt every part of the body to it, especially the thighs, if you don't warm up before pressing the legs, it is easy to strain ,..These are just personal experiences, you can try them out!!

If the foot sprain is swollen, apply ice and then heat.

1. The number of years of calisthenics.

2. Whether you have been injured because of this sport.

3. The number of injuries.

4. The location of the injury.

5. Whether there is a repeated injury to a certain part.

6. What do you think is the cause of the injury?

7. What kind of recovery method should be used?

8. The length of time to recover.

9. Whether to stop training after injury.

Provide an idea and see for yourself what else you can add. The answer should be multiple.