Unlock new fitness postures! Get the secrets to prevent sports injuries!

As a whole-body high-intensity intermittent exercise, shuttlecock exercise can indeed train the muscle strength of the abdomen, hip joints, buttocks, legs and other parts. Some experts explained that such rhythmic aerobic exercise can help achieve the effects of reducing fat and weight, improving cardiopulmonary function, and improving the coordination of whole-body muscles. In addition, the cheerful rhythm and simple movements of shuttlecock exercise are easy to imitate. However, if we break down its movements in detail, we will find that this set of exercises frequently causes the hip and knee joints to rotate inward and outward, and with the bouncing movement, it is easy to hurt the knees. Therefore, fitness "novices" who have no exercise habits are prone to sports injuries if they follow the jump for a long time.

You should know that high-intensity intermittent exercise is not suitable for everyone. For those who are overweight or obese, unreasonable exercise will cause sports injuries. The elderly with degenerative changes in the hip and knee joints are also at risk. At the same time, those with ligament injuries, synovial injuries, and aseptic inflammation of the knee and ankle joints are the "key groups" for injuries.

Therefore, when doing aerobics, you must do it within your ability. People with hypertension, diabetes, and basic cardiovascular and cerebrovascular diseases are not recommended to engage in such strenuous activities. It is also not recommended to do aerobics if you have irregular work and rest or stay up late. During the follow-up training, you should also pay close attention to your physical condition. Once you feel pain, panic, fatigue, shortness of breath, shortness of breath, etc., please do not be stubborn and stop exercising immediately to avoid muscle strain or exercise intolerance. Fitness enthusiasts who have the conditions can wear some wearable devices such as sports bracelets during aerobics to monitor their heart rate in real time. On the one hand, it serves as a warning, and it can also be used to judge the effect of exercise. Generally speaking, when the heart rate reaches the target heart rate, it is an effective exercise, and the purpose of improving cardiopulmonary function has been achieved, so there is no need to force "increase" . The target heart rate range is about (170-age)-(180-age). For example, if the follower is 30 years old, the target heart rate is about 140-150. So when the heart rate reaches this range, there is no need to increase the intensity.

After the heel jump, if you experience tingling in the knees or swelling in the waist, you should not ignore it or think about resisting it. First, you should stay still and apply ice to the painful area. If it does not get better, you should seek medical attention in time.

At the same time, since shuttlecock gymnastics is mostly practiced at home, attention should also be paid to the choice of venue and equipment. Repeated jumping on hard ground for a long time can easily damage the meniscus, ligaments, ankle joints, etc. Therefore , a yoga mat can be laid out to play a certain shock-absorbing role . In terms of clothing, it is not recommended to wear "sweating clothes". Breathable clothes can be selected according to the temperature at home. A pair of shoes suitable for sports is also a must for sports. Shoes with cushions can play a certain protective role for the lower limbs during exercise.

In addition to shuttlecock exercises, some other common forms of exercise in life also have hidden dangers. According to outpatient data, night running, brisk walking, yoga, and square dancing are relatively common forms of sports injuries. Many people think that the longer the square dance time and the greater the amplitude, the better the effect. In fact, this is not the case, especially for many middle-aged and elderly people, it is easy to cause rotator cuff wear and joint disease.

Just as Liu Genghong said during the live broadcast: "Exercise is a gradual process. First, you should understand your physical condition." "First, you should feel that fitness is helpful, and then develop a habit of exercise. Only when you see the results will you feel a sense of accomplishment." It can be seen that people of all ages and health conditions should develop appropriate exercise plans based on their adaptive exercise intensity and exercise time, such as exercise type, exercise time, exercise duration, exercise frequency, etc. Some experts have given seven suggestions on how to prevent sports injuries:

1. Choose appropriate exercise and formulate a reasonable exercise plan;

2. Wear appropriate clothing, shoes and socks when exercising;

3. Pay attention to the safe use of sports venues and equipment;

4. Warm up fully before exercise and do dynamic stretching;

5. Exercises should be carried out according to the requirements and the movements should be standardized as much as possible. Those who are engaged in dangerous exercises or prone to falling should pay attention to sports protection;

6. After exercise, do some finishing exercises, which should include static stretching.

7. People with diseases should engage in physical activities under the guidance of a doctor. For example, diabetic patients should not exercise on an empty stomach and should exercise every day or every other day. Hypertensive patients should not exercise with their head down.

With the strengthening of public health awareness, fitness has become a habit in many people's lives. Exercise is scientific, and when exercising, we must follow the basic laws of life. While achieving the purpose of exercise and strengthening the body, we must pay attention to preventing sports risks and sports injuries.