The golden rule for avoiding damage in fitness exercise

Many people like exercise. Exercise is an effective way to strengthen physical fitness and maintain good health. However, it should be noted that exercise should be selected based on one's own ability. Blindness will only cause oneself to be injured. Examples of exercise injuries are also common in our lives. Exercise is a fitness event, so how can we become the murderer of harming our bodies! So, how to choose exercise correctly? How to avoid fitness injuries? Below we will take stock of the misunderstandings of exercise for you, come and be warned quickly.

A Severe exercise and "assault" exercise are most susceptible to injury

　　Sports injuries are more common in young men. They like to exercise and often engage in intense sports, such as basketball, football, etc. During the "fight", they are prone to joint ligament sprains due to collision or bounce, and severe cases may also cause fractures. In addition to the sports injuries caused by intense exercise, "assault" exercises can also cause injuries. Many young white-collar workers have to devote themselves to work every week, and only one or two days on weekends can idle. As a result, exercise can only be performed on weekends. In order to make up for the negligent training, I add extra exercise to myself at this time, and I wish I could "find my efforts in one battle", but I ended up exhausted and sometimes "scared". These "weekend sports commandos" are also prone to sports injuries. Because this group of people usually exercise less, their muscles and tendons rest more, just like "flowers in greenhouses" are relatively fragile. If they suddenly increase their exercise volume, they will naturally be unbearable. B The "Golden Rule" to Avoid Sports Injury

　　Sports injuries of professional athletes are sometimes inevitable, but ordinary people can avoid injuries during daily exercise by making some preparations and protective measures. Exercise is undoubtedly important, but choosing exercise that suits you and performing exercise in moderation is more important. Once you are injured, you must consult a specialist for consultation and treatment in time. The following points should be paid attention to during daily exercise:

　　1. Warm-up exercise is indispensable

　　Generally speaking, sports injuries are often related to insufficient warm-up exercise . When the body is not fully extended, the strength is insufficient, the joints are generally inflexible, and the body is poor in coordination, and it is often prone to strain and sprains. Sometimes it may also be caused by excessive movements during exercise, which will hurt your ankles, knees or waist.

2. Strengthen self-protection during exercise

　　Select a suitable sports field, wear good sports equipment, and understand some self-protection movements during exercise. If you are about to fall, you should immediately lower your head, bend your elbows, and tie your back to the ground, and roll with your movement. Do not support the ground with your arms straight to avoid fractures.

　　3. You should choose exercise methods based on your age and your own condition.

　　　　It is easy to cause danger if you do not exercise according to your age and physical condition. For example, people over 50 are not suitable for strenuous exercise; for example, some people have poor cardiopulmonary function and blindly increase exercise, resulting in excessive heart load, which damages your health; for example, doing sit-ups can exercise your abdominal muscles, but it is not suitable for people with lumbar disc herniation.

　　4. It is best to exercise multiple exercises. Cross-mode

　　The muscles that mainly participate in exercise are also different for different forms of exercise. For example, mountaineering and jogging mainly use the lower limb muscles to exert force, while stone locks and diaboloss exert more force in the upper limbs. Engaging in a exercise for a long time can easily cause local muscle fatigue, and then chronic strain. More exercise methods can not only cultivate more interest in sports, but also avoid muscle strain. If you like to exercise vigorously, it is best to ask a professional athlete or fitness coach to provide guidance, standardize movements, and reduce injuries.

C Self-treatment methods for mild exercise sprains

　　Ankle sprains are common sports injuries, most of which occur under the age of 35, especially those in teenagers. To avoid the harm of sports sprains to the body, the most important thing is to master the correct treatment methods. The first is to rest. Do not walk with your feet before the pain stops. The second is ice compress. Within 24 hours of sprains, cold compress your ankles for 15 minutes, then stop for 5 minutes, repeat this and do as many times as possible. The third is to bandage. Gently wrap the ankle with a bandage to make it more stable. Finally, it is to raise it. When you are sitting, you can place your feet on a few pillows so that your feet will be higher than your heart, which will help reduce swelling of the feet.

　　Once the pain in the ankle disappears, relax and jog for a few days, but if some serious injuries occur, such as soreness, swelling, etc., it is best to go to the hospital for examination to avoid delaying treatment.