(2) Arrange the training amount reasonably. We should arrange the amount of exercise reasonably according to our own situation, don't blindly copy other people's training plans, and ask professional guidance to help make training plans if possible.
(3) Correctly master the technical movements. Don't start practicing until you have fully mastered the essentials of technical movements. It's best to have a companion to protect you when you do a lot of high-load exercise.
After muscle strain, there will be local pain, tenderness, swelling, muscle tension, spasm, dysfunction and other phenomena. When the injured muscle actively contracts or passively elongates, the pain will be aggravated. In addition to the above symptoms, some seriously injured people will also have subcutaneous bleeding, depression of the touch area, abnormal uplift of one end, which may be a muscle fracture.
Once muscle strain, slight muscle fiber strain and muscle spasm occur, acupuncture can be used for treatment. If the muscle fiber is partially broken, it can be wrapped with cold pressure and pressure in the early stage, and massage treatment should be started after 48 hours, with gentle manipulation. For those suspected of complete muscle rupture, local pressure should be applied to bind and fix the affected limb, and if necessary, they should be sent to the hospital for diagnosis and operation immediately.
Muscle strain in exercise is mostly due to insufficient warm-up activities before exercise, especially in winter when the weather is cold, ligaments and muscles are more brittle and hard, and muscles are tight. If the warm-up activity is not done well, it is easy to get hurt even if you don't do it right away. This is because muscles are suddenly stimulated by overload when they are not ready, which often causes muscle strain. From the clinical observation, there are many sports injuries this season. Once a muscle strain occurs, it will affect the normal work and seriously need surgery to recover. Experts remind that people who train in winter should always pay attention to prevent muscle strain. So, how is muscle strain caused? What should I do after muscle strain?
Sports medicine points out that slight injury, partial tear or complete fracture of muscles caused by active strong contraction or passive excessive elongation are all called muscle strain. In sports, muscle strain is often caused by insufficient warm-up activities, insufficient training level, excessive fatigue, wrong movements or inattention. There are two fundamental reasons: first, when completing the action, the muscles actively contract violently, which is beyond the endurance of the muscles themselves; Second, due to sudden passive overstretching, it exceeds the extensibility of muscles.
Exercise in winter, but also pay attention to keep warm and prevent freezing. The outdoor temperature is low in the morning, so you should put on more clothes, get ready for activities, and then take off heavy clothes and pants for exercise after warming up. Put on clothes and pants in time after exercise and keep warm. Especially after winter swimming, you should immediately dry your whole body with a soft and dry bath towel, wipe your red skin, keep warm and avoid the invasion of cold evil.
Huangdi Neijing says that in winter for three months, it is advisable to go to bed early and get up late, "waiting for the sun", so it is best to exercise after sunrise. However, due to the limitation of working hours, it is impossible for people to wait until after sunrise at seven or eight o'clock in the morning, but it is not suitable for exercising in the forest, because there is still a lot of carbon dioxide in the forest at this time. It is best to take a winter swim one hour after lunch, because the temperature is high and the humidity is low at this time, which can make the winter swimmer slowly lose his body temperature and keep exercising for a long time.
Winter exercise is a positive measure to deal with colds, but it should be noted that winter is a closed season of the year, and the metabolic level of the human body is relatively slow, and yin essence and yang spirit are also hidden, so we should pay attention to mental defense during exercise to avoid the leakage of yin essence and yang spirit. The specific method is as follows: 1. Be well prepared, take off some clothes when it is hot, and then increase the amount of exercise; Second, don't exercise too hard to avoid sweating; Third, dry your sweat in time after exercise. If your underwear is wet, you should go back indoors and put on dry clothes as soon as possible.
For those who insist on long-distance running in winter, special attention should be paid to snow and ice to prevent slipping. In case of freezing snow and foggy days, you can run indoors, on the balcony or under the eaves, which can not only receive health care effects, but also avoid accidents. This method is also suitable for people who live in downtown areas and have no sports venues. In addition, in the morning of strong wind, fog, cold and high pressure, the air in the lower level is polluted, which is not suitable for outdoor exercise.
The amount of exercise should be gradually increased from small to large, especially running. It is not advisable to run suddenly and violently, but you must have an intermittent trot to move your limbs and joints, and then increase the amount of exercise after your body adapts. Through exercise, I feel energetic, relaxed and comfortable, full of spirit, enhanced physical and mental functions, good appetite and sleep, which shows that exercise is appropriate in this period; If you feel weak, listless, tired, lose appetite and hate exercise, you should pay attention to reducing the amount of exercise or adopting another exercise method.
Exercise ventilation should adopt nasal inhalation and oral respiration. Because the nasal mucosa has blood vessels and secretions, it can warm the inhaled air, and the nose hair and secretions of the nasal cavity can block the dust and bacteria in the air and protect the respiratory tract. With the increase of exercise, when you feel suffocated by inhaling only through your nose, you can use your mouth to help you inhale. Your mouth should be half-open, and your tongue should be rolled up against the upper jaw to let air in and out through your teeth.
In cold winter, insisting on outdoor exercise can improve the excitability of cerebral cortex, enhance the thermoregulation function of central nervous system, make the body balance with cold climate and environment, adapt to cold stimulation, and effectively improve the cold resistance of the body. Therefore, people who insist on winter training rarely have anemia, colds, tonsillitis, bronchitis and pneumonia. As the saying goes: "exercise more in winter and get sick less;" Lazy in winter, drink a bowl of medicine. "
Be sure to make full preparations before exercising in winter. Because the temperature is low at this time, the blood vessels on the body surface contract when it is cold, the blood flow is slow, the viscosity of muscles increases, the elasticity of ligaments and the flexibility of joints decrease, and sports injuries are prone to occur. Warm-up activities can be jogging, rubbing face, washing nose, flapping whole body muscles, moving arms and squatting. Especially before the winter swimming, you must have sufficient warm-up activities. Through jogging, whole body massage and other methods, the functional activities of various parts of the body can be mobilized to improve the excitability of the central nervous system. The healthiest, safest and most effective way to lose weight is proper exercise and balanced nutrition!
When you exercise, you burn fat. Just look at the volume of fat meat and lean meat with the same weight. It won't make you fatter, but it will definitely make you thinner. Without muscle support, your skin will be dry, wrinkled and inelastic. Losing weight is reducing fat, not losing nutrition and water. Losing weight by unscientific methods will definitely rebound, and the rebound will be fatter than before, which is why so many people lose weight. Water is the most important nutrient for human body. People drink 2500ML—4000ML a day, and cells are the smallest unit of the human body. If cells lack water and nutrition, how terrible it would be!
Safe and effective method
Weight loss plan-exercise+balanced diet
Sports plan
Exercise can improve the basal metabolic rate of the body and make the body fat burn quickly. After each exercise, the basal metabolic rate of the human body can be increased by 24 hours, so exercise to lose weight must be persistent. Here are three effective and economical ways to burn fat.
Exercise plan 1: skipping rope
Skipping rope consumes about 1000 calories per hour, which keeps people's heart rate at about the same level as jogging, but it can avoid the pain of knees and ankles caused by running. Skipping rope plays a wonderful role in promoting the sensitivity, posture, balance, coordination and flexibility of the body. Can develop strength, especially the strength of the lower limbs. Skipping rope can make calf muscles more explosive and thigh and hip muscle fibers stronger.
Exercise Plan 2: Bicycle
Suitable for the crowd: anyone, whether you are an ordinary person or an athlete, regardless of your age.
Sports equipment: a bicycle. If you are not an athlete, an ordinary bicycle will do.
Sports expenses: You don't need any extra expenses except the normal maintenance of your bike.
Exercise effect: This is the easiest exercise method to stick to. It can exercise your leg joints and thigh muscles, and it is also effective for foot joints and ankles. It also helps your blood circulation system.
Fat burning value: 240 calories/hour.
Sports evaluation: the most conducive to persistence, the most close to nature, the most economical sports.
Exercise Plan 3: Jogging/Walking
Suitable for people: suitable for all people. If you love sports or lose weight, you'd better choose running. If you don't have time, I suggest you put morning exercises on your way to work every day. If you can walk, you'd better not take the bus.
Sports equipment: sportswear, running shoes.
Sports expenses: none; If you are not picky, asphalt road can be your playground.
Exercise effect: it is of great benefit to the heart and blood circulation system. Keeping a certain amount of exercise every day (more than 30 minutes) helps to lose weight. The best way is to combine running with walking.
Fat burning value: jogging: 420 calories/hour; Walking: 240 calories/hour.
Sports evaluation: low investment, high income, but the key is persistence.
Meal plan
Exercise must also be combined with reasonable diet control in order to effectively burn excess fat in the body and achieve the purpose of losing weight.
1. Drink more water.
Drink seven or eight cups of boiled water every day. Water is the most basic function of the body and has no calories, so it can be said that it is the most suitable drink for dieting.
2. Control calories and fat.
Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.
3. Diet should be light.
Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.
4. Eat fruits and vegetables regularly.
Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.
5. Eat a balanced diet.
Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for each meal should be no less than 20 minutes.