What to do before and after exercise? What to do after exercising

You're in junior high school, your bones and skeletal muscles are developing, if you're just exercising for this Games, your athletic talent can't be seen, you didn't tell me how much time you have until the Games, it's very helpful to train a few weeks before the games, because there's an "overrecovery", if you have time to go to the field every day to do some exercises. Run a few laps of jogging first, and then pull the ligaments of your legs, including the thighs and calves, otherwise your speed is still very small, you look at Bolt's stride, he is a meter in one step. For these two of yours, from a physiological point of view, one relies on anaerobic and the other relies on aerobic.

So practice one a day (usually in the evening). In 100 meters, you practice running 30 meters, 60 meters, and 80 meters every day, and you can feel good about running a few times, and you will stop training if you can't bear it, because you are still growing your body! Go back and eat more.

At the end of the day, you have to practice handing over the baton with your teammates, which is very important. Don't wait for your teammates to arrive, they can be cultivated. 1000 meters is aerobic metabolism, you remember two points, stride length should be large; Swing your arms aggressively.

Just let others look like you are running very relaxed, leaning forward slightly, you will definitely feel very uncomfortable when you run 200 meters, and your whole body will be very sore, at this time your swing arm is very important After that, keep running at a constant speed, keeping up with the person in front. Don't overtake in the corners, try to overtake in the straights! The last 150 meters are the arm swing that drives the lower limbs to sprint.

In the pre-race training, I pulled the ligaments apart as I did with 100, running 400, 800, and running 1000Run as many times as you want! Remember the two points I said.

You can drink normal plain water, and don't drink sports drinks indiscriminately, especially if your body has not developed well. Go back and eat something high in sugar, such as starch, as well as protein such as eggs, and meat. In addition, I will tell you that the "barrel theory" in sports is to eat some fruit after training - then take a shower - and then eat.

Sleep well, don't stay up late Also, good luck at the sports day o ( o This is what I spent half an hour typing, I am a prospective physical education teacher, and the originality is absolute.

I have been practicing physical education for 5 years since my first year of junior high school. So, you should believe in my strength!! I'll give you a plan for this year:

Since you have 1000 meters, it means that you have good endurance, 4*100 runs the second bar, and there will be no time conflict between it and your 1000 meters. The 1000 meters must be reasonably allocated in time according to their own ability. The race and Red Bull are good!

This is our favorite among our players. Next year, you'll have to ask again: how am I going to train ?.. in one month?

It depends on whether 4*100 is in front or 1000 in front If 4*100 is in front, you warm up before exercising, finish running, fully relax, drink some Red Bull, it's better, if you are 1000 in front, the later games are not affected, that's impossible, or is it enough relaxation to make your physical fitness recover quickly, considering that you are only in the first year of junior high school, your age group grades can't be so good that it is likely that a person with a good physique can get good results in various events.

Do a ten-minute warm-up exercise before exercising, so that your body is comfortable first, so that you are not afraid of sprains in the strenuous exercise later.

After exercising, walk slowly for two or three minutes and drink a glass of boiling water.

The method of running is between breathing and number of steps, two steps and one step, three steps and one exhalation, and it is also important to look at your endurance.

I still have a bit of experience, I didn't prepare for the exercise before the muscles, the muscles and tendons were strained, the upstairs was right, the warm-up should be sufficient, the legs should be pressed a little, and the ankle exercises should also be done, and the nose should be breathed when running. But you can't rush this thing, you have to do more pull-ups, and you also have to train your abs. If you want to temporarily increase your patience, drink Red Bull 30min before the game, and usually drink Pulse or Wang Laoji.

In fact, to be honest, if you haven't exercised much, but your qualifications are good, it's really small, I deeply understand, you'd better stick to 1 hour of exercise every day. I'm now in junior high school, and I have to go to the gym every day to exercise for an hour, because I am really small compared to those who have exercised in others, if you can stick to it for 1 month, your muscles will have contours, your patience will be strong, and your powerlessness will be reduced after a race, and you can usually press back more, so that you can be more flexible. Physical discomfort after exercise, such as muscle strain, tendon sprain, and numbness, etc., are the result of insufficient strength but hard support, so you need to keep exercising every day, time will prove everything, and you will feel reborn.

To add that if you exercise every day, eat more high-protein, protein powder is the best, so that the muscle growth rate will be accelerated, and the patience will be good.

Relax and recharge

It is necessary to relax in time after exercise to avoid physical fatigue. After intense exercise, a lot of waste products (such as lactic acid) produced by energy metabolism accumulate in the body, and proper stretching and jogging are like activating the power device of the conveyor belt, increasing the speed of waste movement and facilitating the discharge of waste from the body.

Not only that, but relaxation also includes proper energy. Sweating a lot during exercise, followed by the loss of a lot of electrolytes, sugar and water, fitness enthusiasts are not enough to just hydrate, electrolytes and sugar supplementation is also particularly important, so it is recommended that everyone choose sports drinks. Sports drinks are not only a good way to alleviate physical deficiencies, but their good taste can also make sports enthusiasts feel very comfortable.

In addition, the physical consumption during exercise is so great, and it is obviously not right not to eat something good to treat the body after the end. In particular, some fitness enthusiasts pursue large muscle mass, but it can't grow out of thin air, so you have to eat some protein to get into it. Timely nutrition after exercise can not only replenish depleted energy, but also prepare for the next exercise.

Things you can't do right after exercise:

1. Don't drink a lot of water immediately after exercising.

Because of continuous exercise, the body has sweated a lot, resulting in the outflow of inorganic salts (mainly sodium) in the body, and the salt content in the blood is relatively low.

2. Don't squat and rest immediately after exercise.

After exercising, you will generally feel tired, and you will unconsciously squat or sit down to rest. Actually, this is not the right thing to do. If you squat and rest immediately after exercising, it will hinder the blood return of the lower limbs, affect blood circulation, and deepen muscle fatigue.

Therefore, after each exercise, you can simply do a stretching exercise to let the body gradually relax, and then go to rest after the breathing gradually stabilizes.

3. Don't take a shower immediately after exercising.

After exercising and exercising, many people are accustomed to taking a shower to refresh themselves, but in fact, this practice is not scientific. Because the person's body temperature rises after exercise, the capillaries dilate, and the heat is taken away by sweating profusely. If you take a bath at this time, especially when the water is relatively cold, it will make the sweat glands suddenly stop sweating, and cannot emit heat, which is not conducive to the recovery of the body, and even cause muscle spasms, reduce immune function, and cause colds, colds and bronchitis.

The above content refers to People's Daily Online - It is necessary to relax after exercise.

The above content refers to People's Daily Online-What are the things that can't be done immediately after the movement?

Don't stop and rest immediately after exercising, do slow exercise in moderation, and drink salt water to replenish the salt lost during exercise.

Preventing muscle soreness is not possible if you don't exercise regularly, and massage can relieve the pain.

What exercises should I do after a workout? The coach teaches you stretching.

Categories: Sports Sport >> Fitness.

Problem description: What should Tian Jin do before exercising?

Specifically refers to 200m, 400m.

Like a warm-up? How do I warm up?

What should I eat before the game?

How to get rid of tension?

Analysis: Exercising without warm-up activities often leads to injury accidents such as muscle strains and joint sprains. Therefore, when exercising, it is necessary to do sufficient warm-up activities, through jogging, freehand exercises and strength exercises with light equipment, so that the body is hot and slightly sweaty, and then devote yourself to a large amount of fitness exercise.

Doing some simple limb exercises before physical exercise can go a long way in exercising safely and effectively. Because in the cold winter, the elasticity or stretchability of the muscles and ligaments of the human body is significantly reduced due to the cold, and the flexibility of the joints of the whole body is much worse than that in summer and autumn. If you don't do warm-up exercises before exercising, it is easy to cause muscle, ligament strain or joint sprain, resulting in the exercise cannot be carried out normally.

Before exercising, all parts of the body and the relevant areas of each system are in a quiet and inhibited state, and the warm-up exercise is to make all parts and systems of the human body gradually transition from a static and inhibited state to an excited and tense state, so as to prepare the body for the maximum load during exercise.

Here are a few simple warm-up exercises.

Back Extension Hold your fingers crossed, and try to hold the beam as far forward as possible. After doing this a few times, you can feel the stretch of your shoulders and back.

Waist Stretch Feet spread shoulder-width apart. The left hand is crossed at the waist, the right hand is raised above the head, and the upper body is bent to the left. Hold this for 15 seconds, face straight ahead, then raise your left hand and repeat.

Chest Stretch Hold your hands behind your back and slowly lift them up, repeating a few times as you feel a stretch between your shoulders and chest.

Pull the leather slippery hamstrings.

Stand on one foot with your knee slightly bent and the other foot pulled back with your hand, making sure to bring your knees together and push forward. Then swap your feet and do it again.

Pull the calf muscles.

Bend your right foot and straighten your left foot back into a lunge, noting that the ball of your back foot is still completely flat on the ground. Then switch feet and repeat the same motion.

Move your ankles.

Open your feet slightly wider than your shoulders, keep your right foot still, put your left heel on the ground, lift your toes and then put them down, repeat the same movement, change your feet and do it again.

Move the neck joints.

Place your feet parallel to each other, relax your body, and rotate your neck from side to side.

Position: Sports, Sports, >> Fitness.

Problem description: Why do you want to do exercise before exercising.

Analysis: To be precise, it is to warm up before strenuous exercise or heavy weight training.

The main purpose is to increase the body temperature, so that the body can adapt well to the later sports and avoid injury.

The warm-up process generally includes an aerobic ruler width, stretching, and a lightweight warm-up of training movements (successively Lingheliang).

Answer: Relax, of course.

Precautions after exercise:

1.Don't sit down and rest immediately after exercising.

Whether you participate in aerobic or anaerobic exercise, you will experience physical exhaustion and muscle soreness after a workout. For people who exercise regularly, the muscles can get more adequate oxygen during exercise, and the carbohydrates break down less lactic acid, so the muscles will not have obvious pain. For people who don't exercise regularly, the soreness after exercise will be more obvious, so don't sit down and rest immediately at this moment, which will affect blood circulation, lead to excessive lactic acid secretion, and more likely to aggravate muscle fatigue.

After strenuous exercise, you should walk slowly for 10 minutes and take more deep breaths to help the muscles get rid of fatigue as soon as possible.

2.Don't take a shower right after exercising.

After exercising and exercising, many people will get used to taking a hot shower right away. In fact, this practice is not scientific. If you take a hot shower immediately, the blood circulation of the muscles and ** will continue to accelerate, which will lead to insufficient blood supply to other organs of the body, and there may be a lack of oxygen to the brain, and in severe cases, it may also lead to a heart attack.

3.Don't cool down your body right after exercising.

During exercise, the blood vessels on the surface of the body dilate, the body temperature rises, the pores dilate, and the perspiration increases. Immediately after exercising, walking into an air-conditioned room or taking a cool nap in the fan outlet will make you tighten and sweat, so that it will cause physiological dysfunction such as body temperature regulation, and decreased immune function and cause colds, diarrhea, asthma and other diseases. The correct way to do this is to wait half an hour after the exercise is over, and wait for the body to cool down naturally before entering the air-conditioned room.

At the same time, before entering the low indoor temperature environment, wipe the sweat on the body and head to prevent uncomfortable symptoms.

4.Do not drink cold beverages immediately after exercising.

The body sweats a lot during the exercise, and if you don't pay attention to the right amount of water during the exercise, many people will experience dryness, dehydration, and unbearable thirst. If you drink a large amount of cold drinks at this time, it is likely that the throat, esophagus, and other organs will shrink sharply when they are cold, and the stomach will cramp and cause abdominal pain. For people with weak stomach and spleen and stomach deficiency, it may also cause diarrhea.

Therefore, you should avoid drinking a large amount of cold water directly after exercise.

5.Don't eat right away after exercising.

Many people will feel hungry after exercising due to excessive physical exertion, but it is not advisable to eat immediately after exercise. If you eat right away, it will increase the burden on the digestive organs and have a negative effect on your gastrointestinal health.

6.Don't smoke immediately after exercising.

Smoking is very harmful to the body, and smoking immediately after exercise doubles the harm. Some men have a habit of smoking, but remember that you should not smoke immediately after exercising. Smoking after exercise will mix a large amount of smoke into the lungs, reduce the amount of oxygen delivered, and cause chest tightness, shortness of breath, dizziness and fatigue.