Sports injuries are no longer there, how to protect the joints of the whole body, and warm up quickl

Then you must move the whole body, especially the joints, and you must move more.

It's best to press your legs before exercising, and you can do this warm-up in two minutes.

Try to move your knees as much as possible before exercising, and remember to do it gradually.

A quick warm-up is all about moving your joints a little more.

The warm-up is nothing more than pressing the legs and stretching, but it must be in place.

You can do squats to stand up, or stretch exercises, which can warm up your body quickly.

I think we all know how to do warm-up exercises, at least in junior high school and high school, where my PE teachers taught me.

Warm-up method: 1During warm-up exercises, in addition to the regular head-to-toe warm-up with bare hands, the joints, ligaments, and muscles of all parts of the body should also be fully moved.

Lower-intensity aerobic exercise is also available with the help of treadmills, exercise bikes, etc. 2.After the whole body warms up, targeted activities are performed on the joints, ligaments, and muscles.

For example, if you mainly train your shoulders that day, you should warm up your shoulders with needles and grinds, such as using a high-level tension device to do a pull-down or pull-down of the neck, 1 to 2 sets each before and after, and 15 reps per group with light weights. 3.The warm-up exercise is generally 10 minutes, and in winter it can be a little longer, about 15 minutes.

The warm-up time should not be too short or too long, too short and the warm-up is not sufficient, which is prone to sports injuries; Too long physical exertion prematurely, affecting the formal workout of the cherry.

There are several ways to prevent sports injuries:

First, be sure to do what you can and don't do too strenuous exercise.

Second, before exercising, you must do a good job of sufficient warm-up activities to make your body reach a state suitable for silver sleepiness exercise.

Third, before exercising, you must have a certain understanding of the exercise you are doing and master the technical characteristics of the sport.

Fourth, in sports, we must overcome paralyzing careless thoughts, otherwise we will be very sharp and easy to get hurt.

Fifth, protective gear can be used in sports to ensure that the limbs are not injured, and the protective gear used for the often trembling bucket has ankle pads, knee pads, wrist pads, etc.

When it comes to exercising, many people choose to run anytime, anywhere, without spending too much time, and it seems to be the least tiring exercise. But they often fall into a misunderstanding, either they think that as long as they have time, they can run anytime and anywhere, and they know a little bit about protecting common sense, they will choose to do warm-up exercises and start running.

But the warm-up exercise is also very simple, pressing the legs, twisting the waist, and then moving the neck, which is not standard enough. A standard and complete run consists of a warm-up before running, training, and stretching after a run.

All three are indispensable, and every step is very important.

Learn these three steps and stick to them, not only to say goodbye to muscle damage, but also to activate muscles. First step 1: Put your hands behind your back, rotate in place, or rotate left and right to step and bounce, with your breathing, bouncing at a constant speed.

The second step is to place your hands in fists horizontally in front of your chest, and then do a small maza movement, and fall together to revive your muscles and be full of vitality. You can also squat with your feet open. The third movement is still to grab fists with both hands, and then half-squat with one foot stepping forward, one foot horizontally backwards, and changing legs left and right with the frequency.

It's these three simple actions, I believe you can easily get it. Try to do these movements before running to make your running journey smoother and more comfortable. The reason why many people feel very cumbersome and cumbersome when running is because they lack exercise, and on the other hand, they do not fully relax their muscles, so running naturally is very strenuous.

Before exercising, it is recommended to press the leg and stretch it to reduce sports injuries.

Stretching the muscles and bones can prevent sports injuries, and basic protection should be done before and after exercise.

Try to do some simple movements, such as walking, which will not cause much damage to the body.

Insisting on warming up is better for the body, which can avoid muscle loss, and you can press the calf and lift the leg on the spot.

Doing more stretching exercises before exercising is good for the body.

It can be used to jump or stretch, which is very effective.

The scientific warm-up exercise method is as follows:

1.Serious preparations, especially before more strenuous exercises, it is best to warm up the body, you can take appropriate waist stretches, bouncing movements, etc., so that the body muscles are in a relaxed state.

2.Strengthen training on vulnerable areas. Gradually strengthening the training of vulnerable or relatively weak areas and improving their function is a positive means of preventing sports injuries.

3.Moderate and reasonable choice of exercise mode, for stronger exercise. In such sports such as basketball and football, it is necessary to pay attention to the strength of the upper limbs, do not exert too much force, and maintain relative tension to prevent sudden violent actions from outside, while maintaining a low center of gravity and strengthening the foundation is also a good way to protect yourself.

4.During the period of illness, it is necessary to reduce or even cancel the daily physical exercise according to your own physical condition, and gradually increase the amount of exercise after the recovery period.

5.When sports injuries are caused by strenuous running or some reason, it is necessary to stabilize the injured part in time, and then carry out the necessary treatment in a timely and effective manner according to the location and degree of the injury. If you have a running injury, it is best not to move around to avoid aggravating the condition.

The law of the country is solemn.

The dignity of the law of the land. Conscientiously study the educational procedures of the State Education Commission's education syllabus.

Keep in mind the earnest teachings of the PE teacher in PE class.

Full marks are required for physical education classes.

Exercise scientifically.

In order to avoid problems such as muscle spasms and ligament cramps during exercise, jump rope, jumping jacks. These warm-up exercises can help you avoid injury.

Because the warm-up before exercise can open every joint of the body well, making the body more flexible, you can do some stretching, hip wrapping, trotting in place before exercise. are very good at avoiding injuries.

Because pre-workout fitness can activate muscles, wake up your body Many warm-up movements, you can, avoid injury, stretching movements, such as bowing legs, side bending, and so on.

In cold muscles, muscle blood flow is poor, but after warm-up exercises, muscle blood flow increases, which can improve muscle viscosity and joint range of motion, and then the stretchability of tendons, ligaments and other connective tissues is also improved, which is important for some projects that require special joint mobility. After warm-up exercises, the body temperature rises, which can improve the flexibility of the body. Stretching exercises should be performed after warm-up exercises for best results, because when the body temperature is low, the connective tissue is likely to be injured once it is overstretched; Stretching at the right time can reduce injuries caused by muscle stretching.