When the weather gets warmer, spring sports are exquisite, these movements should be careful!
Spring sports
Prevention of sports injuries
Introduction:
Spring returns, everything recovers, as the weather gets warmer, people can't wait to get out of their homes, to feel the breath of spring.
However, the body, which has been "sealed" for a winter, does not adapt quickly to intense exercise. Spring sports are exquisite, need to prevent sports injury.
Refuse improper exercise
Spring, many people choose mountaineering this sport, but mountaineering is easy to damage the knee joint, especially when the impact of the knee joint is equivalent to 5 ~ 8 times their own body weight, easy to aggravate the patellar cartilage surface and meniscus injury, which is also a common inducement of knee joint injury.
Many people think that osteoarthritis is a chronic, degenerative disease, so they try to reduce their activities and even avoid walking too much. Patients with joint pain, in particular, are more reluctant to move.
In fact, this is not true, osteoarthritis patients should avoid high intensity weight bearing exercise, but also have a certain amount of activity. Because moderate and regular exercise increases muscle strength, improves joint flexibility and improves balance, it not only helps reduce pain and joint stiffness, but also improves overall health.
Joints do not use for a long time, will be like the machine "rust", even "scrap". Therefore, it is very important to choose the proper way of exercise.
Choose the right exercise
Just through the cold winter, the human body function is still in the recovery period, so spring sports or "slow", so as not to cause joint injury. Before exercise, it is recommended that you do warm-up exercises first, especially to move the knee joint for one or two minutes, so that the joint is relaxed.
Strengthen spring exercise, can build up the body, keep high energy, while fighting spring epidemics. Check out which of the following sports suits you.
01 Stretch
After a night's sleep, the body is soft and slack, the flow of qi and blood is slow, and when you wake up, you always feel lazy and weak. If the limbs stretch, extend the waist and abdomen, the muscles of the whole body, and with deep breathing, it can play the role of exhalation, qi and blood circulation, smooth meridians and collaterals and joints, and cheer up the spirit. It can also relieve fatigue, wake up the mind, increase the strength, and live the limbs. So advocate spring to get up early more stretch. When you feel tired working in the office, you can stretch. All in all, consciously stretching more is a healthy and economical lazy exercise.
02 Take a Walk
Walking is a kind of health care method worth promoting. No matter how busy you are, taking a walk around the streets at the end of a hectic day can quickly banish fatigue. Due to the contraction of abdominal muscles, breathing is even and even deepened, and the use of blood circulation increases the gastrointestinal digestive function. One of the secrets of longevity for many longevity birthdays is to take regular walks every day, especially in spring, when the weather is pleasant and everything grows, which is more conducive to health.
Walk according to one's ability and don't overwork yourself. In spring, it is better to take a walk in the drizzle. The vegetation in the rain is more verdant, which can reduce the mood of depression.
03 Fishing
February Awakening of Insects Festival, fish beach rest. Spring is a good time for fishing when the fish are fat. Fishing can remove distracting thoughts, calm down, soothe nerves, for hypertension, neurasthenia, indigestion patients are good.
In early and mid-spring, fish return to the cold, and most of them show up when it is warm around noon. Therefore, spring fishing should choose a small water, the depth of the water is less than 1.5 meters or the water is large but has a large area of shallow beach. If there is water grass or reed stubble, it is better. This kind of fishing ground is especially suitable for spring fishing.
In addition, before mid-spring fish escape from the cold and warm, always swim to the relatively high water temperature of the north shore. So, experienced anglers in the spring all love to fish on the north shore!
At the end of spring, the temperature rises faster, and the grass grows. Plankton blooms and crucian carp face spawning. They swim in groups to the shore shallow water foraging, looking for a mate. This season should choose the water grass side as the fishing point, if there is no grass to find the stone next to the bait casting pole, will be full.
04 Jogging
Jogging has a good effect on improving cardiopulmonary function, reducing blood fat, improving body metabolism, enhancing body immunity and delaying aging. Jogging also helps regulate brain activity, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation. Jogging in spring, you can also see green eyes, which is also good for the recovery of eyesight.
05 Cycling
Cycling is an effective way to improve muscle endurance and cardiopulmonary endurance. During cycling, all the major muscle groups in the body are involved, including those in the legs, arms and waist and abdomen. Cycling is a classic aerobic exercise, and cycling for 15 minutes or more at 70 to 80 percent of your heart rate will help you burn calories and improve cardiorespiratory endurance.
In addition, riding a bike can also help us release pressure, we can choose to ride a bike to relax our body and mind after a stressful day's work.
Exercise tips
Do not drink a lot of water during and after strenuous exercise, sit on the ground to rest immediately, and do not take a shower immediately. Don't exercise after eating or when you're in a bad mood. Do not exercise in inappropriate places, or you will cause injury. To choose the best amount of exercise, the methods include index assessment, heart rate assessment, fatigue assessment, etc.
After physical exercise, a series of relaxation exercises and post-exercise massage and other recovery sections can effectively eliminate fatigue, restore physical fitness and improve the effect of exercise.
The nutrition supplement after exercise focuses on three aspects: the replacement of water and electrolytes lost due to sweat, the replacement of liver sugar consumed during exercise, and the repair of injured muscles and tissues.
In order to make exercise easier and more effective, it is also important to choose the right sports clothes.
Sports shoes: Sports shoes are one of the more important equipment in sports, according to different types of sports, to choose the corresponding sports shoes. For example, when running, choose lightweight, cushioned running shoes; When playing tennis, it is recommended to choose tennis shoes with good wear resistance and support.
Sports clothing: spring sports suitable for wearing light, breathable sports clothing, try to choose moisture absorption and quick dry clothes, so that you are more comfortable in sports.
In 2016, Zhente DEZTE Yuanzhu series silk thread was born, she was born with six national patents, three of which are invention patents.
Zhente DEZTE Yuanzhu fiber series, distributed with different lengths, different thickness, different tensile ratio, different crystal fiber segments, Zhente DEZTE Yuanzhu fiber series can not only produce soft, rain Jiangnan style fashion fabric, but also can produce a bold and bold like northwest man character of the special fabric, These fiber segments with different characteristics can be customized. The fabric is light, breathable and comfortable. It is a good choice for your sports travel fabric!
Declaration: This article is organized from the network, the copyright belongs to the original author; If there is any infringement, please inform us in time and delete after verification.