1, yoga
Whether star big shots of mortals, people still have great interest in yoga, but if not with the correct method and stuff with others to fold, fold to imagine that it can bring you much sport harm! Yoga is a lot of factions, every kind of focus is different. According to his own physical status find suitable faction to practice is key. Each exercise, best of yoga, tuning from basic breath gas begin. The more don't make more than the body of action, in order to avoid strain burden of body.
Easy to hurt: ham and hip, knee, back muscle.
Advice to you:
· note ZhongDuanBo gas and inspiratory mediate, with action coordination.
After about 2 hours, not to do yoga.
· yoga faction is numerous, want to choose to suit their own practice, don't literally mixing do.
2, swimming
Swimming is the sports body can activities. Is healthy restricted movement of at least, whether the knee is bad or have asthma, can through swimming to exercise.
Easy to hurt: the shoulder and back muscles.
Advice to you:
· swimming the most urgent is certain to do warm-up exercise! Because swimming will sport to muscle in the body, if you don't do warm-up exercise, it is very easy to strain or cramping.
· swimming freestyle, hands rotating radian.
· breaststroke and butterfly, thigh Angle need not excessive opened.
In breath, carrying too much, lest head don't back strain.
3, jogging
Hear jogging is with muscular body? Jogging is one of the activities for urbanite, whether really are running on the streets, or in a treadmill run, if can make habits, for body function and health is good.
Easy to hurt: ham, hip, knee, ankle.
Advice to you:
· can't neglect by slower in foot repetitive and jogging regularly wallop, so you must do warm-up activity, only with a good exercise habits don't cause ligament injury tendon.
· close-fitting running shoes, and change regularly, run long, shoes shock force will be worse. · maintain stable pace, and do not break increase mileage.
4, aerobic exercise
Twomore a-one more ~!!!!! Looking at assembly complete one followed, yes! Rhythm movement Aerobic exercise is there's so much energy! The whole people follow High up. Aerobic exercise although whole moving, but still need to make a warm-up. Knee, spine with questions or disc herniation person shoulds not be done.
Easy to damage: knee, bow and heel feet.
Advice to you:
· note heartbeat not more than frequency. (formula: 220 - age x 0.85).
· avoid sharp shock, should strengthen slowly.
· end to do exercise extend are held to reduce lactate build-up, muscle pain.
· do aerobic exercises must put on running shoes, even if the floor is very flexible, or need shoes to absorb energy wouldn't hurt. Another 30 to 60 minutes each jump.
5 and badminton
Suddenly appeared to feel the dream? Firm plait girl, elegantly dozen badminton. Badminton is compared with tennis activity is much smaller, but in catching, kill the ball also pretty easy occurrence sprain waist, strained back expansion such sports injury. Muscle Easy to hurt: the waist, back extender muscle.
Advice to you:
Be careful, ankle to save the ball, avoid injury.
Before, looking for suitable sites play fast and familiar with venues, lest moves were injured.
· due to play and injured site, should strengthen the protection measures, lest the old disease recurrence.
6, climbing
Don't think mountain climbing is the elderly talents do exercise, climbing is actually great exercise, and while hiking opportunities contact the nature, is beneficial to body and mind. Mountain climbing for the whole foot, especially heel pressure are large, if climbing midway is not rest is very easy to generate sufficient with inflammation.
Easy to damage: hip, sufficient with department.
Advice to you:
· don't wear new shoes, mountaineering shoes or borrowed in old mountain climbing, the shoes can.
· climbing, slow heed to yourself afraid after rain, especially the steps to avoid slippery and happen sports injury.
· even climb slowly, and also must rest to stay fit.
7, bowling
Bowling, although is already depended movement, but still has many advocates, just put on shoes, always can enjoy pleasant sensation, feel the bottle down is very good. Bowling this seemingly both leisure and relaxed movement, actually moves to part still pretty much. From hand ball, thighs opened squat low, reach the ball forward throws, every action, might get hurt.
Easy to damage: thigh muscle, knee, fingers, wrists.
Advice to you:
· choose to suit oneself the ball and close-fitting shoes strength.
· beginners play three innings, and no more than hundreds of bureau is advisable.
· bowling process don't play, so easy to produce risk.
8, tennis
Movie playing tennis people wearing white shorts, short skirt, waving the racket, on-court to move around. Tennis actually don't like looks as easy as! Because again want to run, and exercise to play is great.
Easy to damage: hands and feet, and upper limbs and back muscles.
Advice to you:
· tennis most prone to is tennis elbow, because need very hard, elbow becomes very brawny, relatively, the golf ball people will have golf cubits, only it is happened in his left hand, and tennis elbow is on the right hand. In addition, playing tennis, ankle also easy to hurt, we must pay special attention to!
· backhand ball, should with elbow as point; Man of less usable while hands dozen backhand ball.
· ACTS accordingly, not to score, make more than the body can load action, arm feel pain when, should immediately rest.
9, bicycle
Bicycling is using the movement, shook activities can strengthen the quadriceps muscles power, also slow the occurrence of osteoarthritis of the knee. Although this is joint exercise, but burden at least don't ride too long. Lest appear waist sour backache phenomenon.
Easy to hurt: the waist, WeiZhui, foot muscle membrane.
Advice to you:
· regularly inspecting bikes, body, braking condition, handles, bell etc is in good condition, lest appear accident.
· must put on shoes and socks riding, to mitigate the impact of the pedal to the foot.
· everyday ride 30 minutes, can strengthen your heart function; 50 minutes, can accelerate body fat burning.
TIPS: movement, the next body after how many will have ache phenomenon, if the very long time no movement of pain can be more serious. This is because we produced by the activity of lactic acid stimulation and appear normal phenomenon, don't need to worry too.
No comments:
Post a Comment