How can I avoid injuries during a fitness workout?

Warm up before your workout. Special preparations should be made for the areas that are burdened and prone to injury during training. No more than four minutes have passed since the end of the preparation activity and the start of the training session. When the interval is too long or other parts are changed, special preparatory activities should be made. ‍‍

Fitness is about strengthening the body, so don't get hurt.

In the process of fitness, to avoid sports strain, it is necessary to understand some knowledge of fitness, due to our lack of relevant knowledge of fitness exercise, and poor sense of self-protection, some exercisers often have muscle pain, ligament strain, joint injury in the exercise, to prevent. Sports injuries start with a thorough warm-up before exercising.

As the saying goes, "sharpening the knife is not the mistake of chopping wood", warm-up exercise can promote the blood circulation of the human body, increase the temperature of muscles, ligaments and joints, not only improve the range of motion and ability of joints and ligaments, but also reduce the viscosity of muscles, thereby improving the contraction and stretching ability of muscles. This is an indispensable key to improving the quality of training and preventing sports injuries.

Warm-up method: 1. During warm-up exercises, in addition to the conventional freehand warm-up from head to toe, the joints, ligaments and muscles of all parts of the body should also be fully active. Aerobic exercise is also available with the help of treadmills, exercise bikes, etc.

2. After the whole body warms up, it is necessary to carry out targeted activities of local joints, ligaments and muscles. For example, if you mainly train the shoulder (deltoid muscle) on the day, then warm up the shoulder with bare hands or with the help of instruments, such as using a high tension device to do a pulldown before or behind the neck, do 1 2 sets each before and after, with light weights, 15 reps per set.

3. The warm-up exercise time should be 10 minutes, and it can be slightly longer in winter, about 15 minutes. Note that the warm-up time should not be too short or too long, too short and the warm-up is not sufficient, and sports injuries are prone to occur; Too long physical exertion prematurely, affecting formal training.

2. Organize and relax exercises.

Post-workout decluttering and cool-down exercises are also a must-do. It can make the human body smoothly return to a quiet state from the state of exercise, which is conducive to repaying the "oxygen debt", accelerating the elimination of lactic acid and other wastes, quickly eliminating fatigue and promoting the recovery of the body. It should be noted here that many exercisers do not pay attention to tidying up and relaxation exercises, and leave after practice.

Although there are no signs of discomfort at the time, symptoms such as muscle pain or joint damage may occur the next day or the next time you workout.

1. Jogging for 5 or 10 minutes can comprehensively promote body recovery; Riding an exercise bike with less resistance for 5 to 10 minutes after thigh training can not only relieve the tension of the thigh muscles, but also restore muscle elasticity.

2. Reverse direction stretching exercises. Proper muscle lengthening and stretching exercises in the opposite direction of the main training area at the end of the workout can go a long way in accelerating muscle recovery and preventing sports injuries. For example, at the end of shoulder and waist exercises, doing relaxation exercises such as horizontal bar hanging, knee raising, or swinging back and forth can quickly reduce the pressure and soreness of the joints, ligaments and muscles of the shoulder and lower back, and promote the body's recovery.

Warm up before you start your workout, starting with simple activities.

Warm up in advance, be sure to pay attention and intensity during activities, and observe your surroundings and environment at all times to avoid bumping into yourself or touching others.

Warm up before exercising, don't overexert yourself when exercising, don't move too much, and have a buffering process after exercising, you can jog.

First of all, you should warm up, secondly, don't use too much force when exercising, and then massage your muscles at the end of the workout to avoid injury.

When exercising, you must pay attention to the weight you can bear, and you must not be reckless when exercising, otherwise it will cause serious injuries.

Point 1: Warm up before exercising

Warm-up is something that many people will ignore and feel unnecessary.

But what exists must have its reasons. When we were young, our teachers taught us that we must warm up before exercising.

The role of warm-up should not be underestimated: it can improve sports performance ability and exercise efficiency; Dramatically reduce the chance of physical injury during exercise.

Therefore, to reduce the chance of injury to the body during exercise, warming up is a must.

The second point: don't be reckless

Don't think you're amazing, learn from fitness veterans at the beginning of fitness, use heavy weights, high intensity, and blind training, which will only damage your body.

During the fitness period, it is necessary to abide by the principle of cyclic progression, let the body slowly adapt to the intensity, and gradually increase the intensity of the exercise, in order to greatly reduce the probability of physical injury and improve the efficiency of fitness.

In order to build up muscles quickly, some people will continue to exercise, and spend a day in the gym exercising desperately, without giving their muscles a chance to rest. We need to be clear that muscle growth grows during the time of rest and recovery, so reasonable rest is also a way to promote fitness efficiency and reduce body damage.

The third point: the action should be standard

If you do it casually, it is easy to cause physical injury, and this behavior often leads to the loss of joints.

When we are doing a movement, the posture is not right, then the pressure on the joints will increase, and it is particularly easy to be injured during training. At the same time, if the posture of the action is not right, then in the case of high-intensity training, the risk factor will be further increased.

Therefore, correcting poor posture can also reduce the chance of physical injury.