Exercise and fitness precautions

Well known
Fitness can not only make a man's image change handsome, but his body is even more explosive.
Sticking to leg and hip training can also improve internal ability and increase self-confidence
But everything must have a degree
If you are too heavy and strong,
The price you have to pay may be very painful. We all know that Lazar is called "the best man in the world."
I used to be unmatched by the fitness circle.
In the past two years, I had to undergo knee surgery because of overwork.
Not long
He accepted the right elbow surgery again, one by one.
"6 months ago, I was struggling to walk.
I remember that I couldn’t even keep going for 10 minutes, my knee hurt so I couldn’t stand it.
Two-thirds of the knee cartilage is removed, a simple movement in your eyes
It was difficult for me to finish at that time.
Today, half a year after undergoing double knee surgery, the body is slowly recovering.
Fortunately, I can still walk and do some leg exercises.
However, squats still can't do
At this moment, what I want to tell you most is to cherish everything you have now.
Don't wait until you lose to know their value."
And usually at our side
Although many people are training less than Lazar
But I heard that leg training can make you become a fierce man.
Turned on the chicken blood mode
From practicing the leg to breaking the leg, I don’t estimate the feeling of the knee.
And usually at our side
Although many people are training less than Lazar
But I heard that leg training can make you become a fierce man.
Turned on the chicken blood mode
From practicing the leg to breaking the leg, I don’t estimate the feeling of the knee.
Always keep the normative action in the process of squatting
If you hold up like this, you can have eight characters in your legs.
You are not far from the knee joint.
The old iron above is going to become a fierce man.
Make your knees miserable with the wrong leg and hip training
Other buddies want to gain muscle and reduce fat.
There is no less persecution of other parts of the body
In the eyes of outsiders
Although fitness looks very fashionable and very positive
However, there are often situations in the process of ferroniobium
For example, insufficient energy supplementation causes dizziness, running makes knee pain,
Irregular movements cause joint swelling and so on...
among them
Joint injuries are the most common
Whether it is knee and back pain, or wrist and ankle injuries
Will damage and wear articular cartilage
(One)
How to avoid wrist injuries and protect wrist joints during fitness
The most feared of fitness is joint injury.
The more common shoulder and knee joints are more vulnerable parts.
In addition to these joints that often have injuries
There is another place we often overlook - wrist (wrist)
Wrist injuries often occur in sports and fitness
Especially for bench presses, shoulder pushes in this type of action.
I believe many people will have a similar experience!
The video teaching above is to help everyone
Know some of the mistakes that caused your wrist injury and how to protect your wrist
(two)
How to avoid ankle sprains during exercise?
Many people don’t like to prepare for sports before they exercise.
I don’t need to pay special attention to my exercise.
Or feel that preparation activities are useless
This is not right, it is also a bad habit.
Many people cause ankle sprains during exercise
Most of them are because they are not doing warm-up exercises.
Ankle joint is the body that bears the most weight
It is inseparable from any walking activity, and its load is very large.
So it is easy to sprain when you are not careful.
In order to avoid sprains, the following six protective measures should pay special attention to:

1. Warm up before exercise. We know that ankle movement is also very easy to do. It takes a few minutes to warm up and not be able to make any mistakes.
2. Choose the right sports shoes. Don't just wear a pair of shoes or shoes to run, so it is easy to get hurt, you must choose a pair of sports shoes that suit you.
3. Choose a good sports venue. You should try to go to places where the ground is flat and there are fewer obstacles. Especially when many white-collar workers go to run at night, they must choose the site carefully. If you are not careful, a small stone will cause an ankle sprain.
   4, usually strengthen the training of the ankle joint. Usually, if you don't have training, the ankle joint is difficult to bear a huge amount of exercise. You can strengthen the protection of the ankle joint by exercising some simple stretching exercises and rubbing your feet around the ankle joint.
   5, try to avoid making a big impact on the ankle joint. For example, jumping from a very high place, this kind of action will have a great impact on the ankle joint, and it will not be injured in time, and it is easy to leave hidden dangers.
4. People who have been sprained should pay more attention to protective measures. You can carry your ankles with you, you need to wear them when you need them, and you should pay attention to the maintenance. If you don't protect them, the possibility of spraining again is very big!
   If you accidentally sprain, you should also take some first aid measures to ease
   First keep calm, don't feel free to sprain
   Then immediately use the cold pack to cool down, and raise the foot to facilitate blood circulation.
   Spray or apply some first aid medicine at the sprain
   If it is serious, seek medical attention as soon as possible.
   (three)
   How to protect the knee joint during exercise?
   Which sports are prone to damage to the knee joint?
5. Mountain climbing is not conducive to protecting the knees
   Mountain climbing is a good way to exercise, but it is not conducive to protecting the knee joint. Because, when going up the mountain, the weight of the knee joint is basically its own weight, and when going down the mountain, in addition to its own weight, the knee joint also has to bear the power of the undershoot, such an impact will increase the damage to the knee joint. The friction of the tibia, meniscus, and articular surface is intensified, and it is easy to cause injury.
6. Running hurts the knee, the amount of exercise is the key
   People who like sports are often scared to run away from the words "running Bailey only hurts the knee." Running in the end does not hurt the knee, different people give different answers. The incidence of arthritis in competitive runners was 13.3%, the incidence of arthritis in sedentary people was 10.2%, and the incidence of arthritis in fitness runners was only 3.5%.
   It can be seen that high-intensity and excessive running can cause joint problems, but for ordinary fitness runners, running is beneficial to joint health.
   Running injuries don't hurt your knees. In the final analysis, it's a matter of exercise. Everyone should exercise scientific training according to their own situation, that is, to grasp the degree of goodness, "excessive insecurity, too little ineffective." The joints often move, so that the articular cartilage can be properly stimulated and promote metabolism, so that the synovial fluid can flow around the joints, and it can play a role in lubrication and nutrition. Conversely, if you don't exercise for a long time, the muscle tissue around the joint will shrink. Over time, the joint loses its protection and the chance of injury naturally increases.
   Life is endless, and exercise is not stop.