What is the most dangerous thing about "standing in front of the move" before exercise? The chief trainer tells you why

[Text, picture/Selected from the Ark Culture publication "The doctor said "Please exercise!", the strongest sports guide", author Nakano James Shuichi, Tabata Shiugo]

Suddenly he was banned from being strict and suddenly stepped forward!

People who have not been in sports for a long time often suffer injuries, and most of them appear in the preparation stage before sports. For example, there is a stretching exercise that can be very dangerous before exercise, that is, standing suddenly forward.

{9

When standing in front, at an angle of about 45 degrees to 50 degrees, the lumbar spine (the spine around the waist) will bend and cause the body to fall. After continuing to move forward, since the lumbar spine cannot bend alone, the next step will be to the joints and the body will fall forward by purging the oblique pelvis. However, many people who are not doing exercises cannot successfully complete this action.

People who lack exercise will mostly become hard on the back of the thigh, that is, the muscles of the back of the thigh and hips, and under this condition, they cannot accurately grasp the oblique pelvis. If you are reluctant to move forward, the lumbar spine will be damaged, which may sometimes cause damage to the waist.

There is also a dangerous stretching exercise that we often do before exercise, which is to stretch the Achilles tendon through reaction forces. Maybe some people have been mistaken. In fact, the Achilles tendon cannot be stretched. For those stretching movements, only stretching the muscles of the calf, that is, the three-head muscles of the calf. In the state where the muscles are not warmed yet, it will be very dangerous to suddenly stretch through the reaction force.

In the end, before the exercise, I focus on warming my body. Compared with the quiet stretching movement, I suggest that everyone move to stretch or jog lightly.

Effective siding stretching exercises

Whether it is running or playing ball, the activity siding is the most important ring when doing exercises. Therefore, the stretching movement around the joint is the most effective warm-up movement before the exercise.

The so-called "relevant cavity" exists in the registry. After the registry is moved, the registry secretes synovial fluid, which helps smooth the registry activities. Just like the principle of turning the bicycle chain after fueling, it should be easy for everyone to think about it.

If a person is in his or her 100 or 200, even if he or she suddenly exercises, synovial fluid can be sufficiently secreted, but as he or she grows older, synovial fluid will become less likely to be secreted. Under the condition of insufficient synovial fluid, the stalemate activities will become worse and sometimes cause injuries.

The stretching movement around the movable joint is as follows: using a single foot as the heart, and the other foot seems to be crossing the column, thereby movable joint. Please start from a lower crossbar and gradually increase the crossbar height and extend the joints according to this concept.

By exercising the lower body, blood circulation can be improved. Therefore, after the left and right are about twenty to thirty times, you should be able to feel the body's warmth.

Please pay more attention to the problems of muscle strain and fall!

One of the most common problems that a person who has not exercised after he has been exerted again is muscle strain on the back of the thigh muscle.

makes it lack of exercise, but the muscles on the front side of the thigh, that is, the "four-femur muscle", will actually maintain strongness. In contrast, most of the back thigh muscles will lose their softness. In this state, when suddenly doing a full-strength puncture, the double stomach will use the quadrilateral muscle to pull up, but the length of the back of the thigh muscle cannot keep up, so it will break.

So before exercising, you should do some light jogging or dynamic stretching exercises in the lower body.

In addition, due to the lack of sports, the function of this part of the calf muscle called "Love Skin" will be weaker than imagined. When we have to raise the tip of the foot, we will definitely use the love muscles, so if the love muscles are weak, when we have not exercised for a long time, the tip of the foot will be hit by the ground and fall.

The love muscles can get some degree of exercise by running regularly. Therefore, those who lack exercise may start with a quick walk or jogging speed.