Don’t slump your butt with plank support
Plank support is a high-intensity static exercise that can move your muscles in minutes. But this seemingly simple action is actually not easy to do well.
Ding Liling, associate researcher of the State Sports General Administration, emphasized that slumping waist and pouting hips is the most common wrong posture in plank support, which is mainly caused by weak waist and abdomen. It’s just that the fitness effect is lacking. As everyone knows, this practice is harmful rather than beneficial. Prolonged slumping of waist and hips means that you are relying on the muscles or ligaments of the lumbar spine to maintain the movement. If you continue, it will increase the load on the lumbar spine and damage the lumbar spine. The longer you do it, the more serious the injury will be.
The correct posture of the plank should be like a plank, with the body off the ground, the torso straight, and the head, shoulders, hips and legs in the same line. If you want to correct your body shape, you can pay attention to the contraction of the abdomen, the tightening of the buttocks, the support of the feet, and the eyes to look 30 cm in front of the arms. At the same time, Ding Liling said that doing plank will suddenly increase blood flow and blood pressure in the blood vessels, so it is not suitable for people with coronary heart disease and high blood pressure.
Warm up before jogging and stretch after running
“Today I ran 5 kilometers and ran 10 kilometers again”, and the circle of friends “running in the sun” seems to have become new trends. Jogging is a good thing, but it gradually changed its taste under such “screen-swiping”. Ding Liling said that although jogging is good, don’t be greedy for too much, and take a moderate amount of time, usually about 20 minutes. , Running for too long will cause the body to be overloaded, and it is easy to produce peroxides to corrode cells and make people tired.
Jogging is a kind of aerobic exercise suitable for a wide range of people, which can effectively improve the body’s cardiopulmonary function and clean up waste in the body.
Ding Liling introduced that before jogging, you should do some brisk walks and small steps to warm up your body. Running after coming up can easily cause muscle ligament or joint damage. As the saying goes, “one inch of tendon lengthens one’s life span”, after jogging, the body temperature will rise, and the activity of the muscles and bones is the highest, which is the best time to stretch, so it is recommended to do some exercises from shoulders to legs after running. Stretching and rotating movement.
Tai Chi should not exceed the toes on the knees
Tai Chi is suitable for all ages and can be practiced for life. But Ding Liling emphasized that well-practiced Taijiquan is nourishing the knees, but wrongly practicing it will injure the knees. It is a taboo for your knees to exceed your toes when doing Tai Chi squatting. Excessive pursuit of a low posture and your knees exceeding your toes will cause excessive wear and tear on the cartilage, making the knees overburdened and causing knee strain. When practicing Tai Chi, don??t stress low, but focus on living.
Beginners can learn the most basic footwork, no need to pursue complex and difficult movements, but it should be noted that Tai Chi is an exercise that uses softness to overcome rigidity. The overall movement is soft and slow, and it is exposed to the outdoors for a long time. , If the weather is cold, the wind is strong, and the cold is heavy, pay attention to keep warm to prevent the waist and legs from getting cold.
Squatting for young people, fast squatting for middle-aged and elderly people, slow squatting
Squatting is a simple and easy method of strength training. When squatting, the muscles below the waist and hips are almost all involved in work, which is conducive to enhancing the strength of the pelvic floor muscles, waist and legs, and promoting venous blood return.
Ding Liling introduced that the correct body shape when doing squats can achieve multiplier effect with half the effort, otherwise it is easy to cause sports injuries. When squatting, it is important to stand with your feet open, shoulder-width apart, and keep your upper body in a neutral position. Do not lean forward too much or pout your hips when squatting. At the same time, squatting should pay attention to the difference between the young and middle-aged people. The young and middle-aged people mostly do squatting in order to increase their strength and develop stovepipe and hips. They can practice quick squatting, and the number of squatting per minute is 40~ 50 reps, 3 sets in a row, 3 minutes rest between each set. For middle-aged and elderly people, it is advisable to squat at a slow speed, 10 to 20 per minute. Half squat can be used first to prevent excessive squatting from hurting muscles and bones, and then gradually adjust according to physical conditions, which is conducive to nourishing fascia and muscles. cartilage.
The rhythm of square dancing is moderate and don’t wave your arms too vigorously
In recent years, square dancing has gradually become an exercise and pastime for middle-aged and elderly people that integrates leisure, fitness and entertainment.
Square dancing does not seem to be very intense, but the movements are often very complicated, plus long-term continuous movement, it is not easy to dance correctly. According to Yang Yuping, deputy chief physician of the Department of Sports Medicine, Peking University Third Hospital, most people who dance square dance are middle-aged and elderly people. In this group, with the increase of age, the rotator cuff gradually ages, and the incidence of joints is very high. Therefore, excessive swinging of the arms for a long time can easily lead to wear of the rotator cuff.
The motor function of the elderly gradually declines and the recovery ability is weak. Exercise should be based on their own conditions. If the rhythm is too fast, do not rush to follow the rhythm and ignore the physical condition. If you experience unbearable pain, you should stop exercising immediately. If rest does not relieve you, you should seek medical attention in time, and don??t just stick to it.
Don’t rush down the mountain
Climbing does have a good effect on people’s breathing and cardiopulmonary function, but mountain climbing also requires high knee and ankle joints. If you ignore it The protection of joints can also cause irreversible damage to the body.
Yang Yuping said that from a medical point of view, mountain climbing is not the best recommended sport. Mountain climbing often takes a long time and requires a lot of exercise. Therefore, special attention should be paid to the protection of knee and ankle joints when climbing. , Especially when going down the mountain, don’t rush, and the speed should be slower, so as to prevent a larger impact on the knee joint and cause sports injury.
Climbing a mountain requires a correct assessment of your physical strength and outdoor ability. Don??t overstretch your body. It??s best to take some warm-up exercises before climbing to exercise your muscles and bones. At the same time, don??t think that insisting on daily exercise is good for your body , believes that “pain and happiness” is the best effect of exercise. It is not advisable to climb too many times, exercise reluctantly, and insist on forcibly. Many times, the health signal sent by the body has been ignored. Therefore, once the body cannot support In this case, it is best to stop exercising immediately.
Do not stretch your muscles too much with brute force
Yoga is a combination of movement and stillness. Persistence in yoga can strengthen your body, train your will, and shape your body. Doing yoga, stretching and stretching is a process that every yogi will go through, but many beginners, the purpose of practicing yoga is not clear, the movements are not professional, and they think that difficult movements are always good, so they imitate high Difficult moves, excessive stretches and stretches.
Yang Yuping reminded that fitness is not about being tough on yourself, but the effect is good. Doing yoga should be different from person to person and should be done in moderation. Everyone??s body foundation is different. Once the muscles are stretched too much, some muscle strength, flexibility For those who are not enough, it can easily lead to tendon damage and make joints unstable.
Do yoga with the standard of “the body can bear it”, don’t stretch your muscles excessively, don’t use brute force, do some yoga warm-up exercise moderately before doing it, go step by step, and avoid sudden high. Difficult movements cause sports injuries, maintain regular breathing and help the body relax.
For brisk walking, don??t swing your arms too high
Brisk walking is an exercise that can relax your mind and improve your heart and lung function, but perhaps because walking is too common, people often feel that It is very simple. In fact, just like any sport, brisk walking also has potential dangers. If you exercise improperly, not only you will not exercise, but you will also hurt your body.
Yang Yuping said that a common misunderstanding of brisk walking is that the arm swing is too high.
Many people think that a large swing of the arm when walking can increase the overall amount of exercise and double the effect of exercise. Many people do not know that there is a tendon in the human shoulder that lifts the arm. It is called the rotator cuff. If the swing arm is too high and the amplitude is too large, friction and impact will occur between the upper surface of the rotator cuff tissue and the lower surface of the acromion, which can easily cause rotator cuff injury or even tearing.
Although walking is simple, it is necessary to ensure the correctness of movements and postures. The head should look forward, the arms should be relaxed, do not lift too high or swing too hard, let the arms swing back and forth naturally, preferably not more than 90 degrees, if you feel pain, it is best to stop exercising immediately.