Suggestions: (1) for beginners, they can choose the way of “running walking combination” or “slow down and step by step”, and gradually increase the exercise intensity according to their own situation after a week of adaptation period

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② In the process of squatting, the knee and toe direction must be consistent

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Dynamic stretching before running can warm up and prevent injury

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Solution: squatting against the wall is mainly to exercise leg muscles, which can strengthen quadriceps femoris, biceps femoris, gluteus maximus, etc

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For example, valgus is suitable for stable running shoes, varus is suitable for buffer running shoes

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Running blindly with others is a good medicine to keep healthy

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③ For low blood pressure, high blood pressure and other special groups: when running, more attention should be paid to personal feelings, gentle exercise, not excessive, so that the body gradually adapt; when BMI is too high, more suitable for fast walking, swimming and other sports to reduce knee pressure

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When squatting against the wall, it’s best to do it at an angle that doesn’t cause obvious pain

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Of course, the better the effect of practice

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Running in summer is easy to sweat a lot, so it is very important to replenish a small amount of water frequently in time, especially when the running time is more than 30 minutes

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② Drinking high sugar and hypertonic drinks or eating too much indigestible food before and after running can induce forks

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But in the process of self breakthrough, if there is pain, we must have a proper rest to avoid serious injury

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But most people have sports mistakes

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Suggestions: a complete running process generally includes the following aspects: ① warm up: dynamic stretching for 3-5 minutes, jogging for about 3-5 minutes; ② running: at the beginning, the running speed is 80% of the normal speed, and then increases to the normal speed, and finally drops to 70% of the normal speed; ③ cold body: walking for 5 minutes after running, shaking the body, stretching for 3-5 minutes; ④ massage: alternating hands from knee to ankle Gently squeeze the calf, and clap the thighs with both hands alternately, 30 times each

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Especially at noon, more attention should be paid to the running time, not more than 30 minutes

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Static stretching after running can relax muscles and promote recovery

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The depth of squatting against the wall should be the best without obvious knee pain

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Suggestions: ① the body is basically straight, leaning forward slightly, keeping the head and upper body in a straight line; ② clench your hands naturally, bend the elbow joint, slightly inward when swinging forward, slightly outward when swinging backward; ③ the stride should not be too large, the front swing of thigh should not be too high, and the step should be light

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To avoid the six mistakes in running can greatly reduce the risk of running injury

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② For long-term runners: you can appropriately change the running distance and rhythm, such as the combination of climbing and flat land, adding weight-bearing exercise between running and so on

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Make preparations before exercise, try to breathe with nose during exercise, and avoid the above three causes of bifurcation

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Summer should wear light color, reduce heat absorption

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Knee pain causes: many runners never do strength training, just blindly run

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Advice: start running before sunrise or after sunset

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Suggestion: in general, you should supplement 500ml of water 2-3 hours before running, and you need compulsory water supplement after running for 40 minutes

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At the same time, you should choose the right sports shoes according to your foot type

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If you have time to run in high temperature in summer, long time exposure to the sun will not only cause dehydration due to excessive sweating, but also easily cause heatstroke

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Stress fracture is the result of constant impact strain on bone

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This action will maximize the strength of your knee

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Stress fracture stress fracture is different from acute fracture of slipping or falling

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You can practice with the ball

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Running is the most common and easy way to achieve sports, but most people have misunderstandings, and because of these misunderstandings caused irreversible damage

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Just go out for exercise, which means sweating

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The above picture shows several movements of squatting against the wall, with difficulty from low to high

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You have to pay attention to the correct posture to avoid injury

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You can also do weight training

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Even those who have practiced squatting may not be able to hold on for one minute in the process of static squatting, but this is a very normal phenomenon

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Key points: 1

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The amount of perspiration is more obvious in summer, but cotton clothes are easy to sweat and not easy to dry

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Action requirements: two feet and shoulder width, toes slightly abducted, and the wall was about a thigh distance, slowly slide to the thigh and the ground parallel, I suggest you every time to squat until exhausted, so that the effect will be maximized

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For example: the heel will increase the pressure on the ankle joint, and excessive stride will easily cause chronic injury

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If you run in the summer, or exercise for more than an hour, it is recommended to supplement electrolytes, that is, sports drinks

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Every runner’s level is different

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Don’t relax before and after running, mainly refers to not pay attention to warm-up and cold body

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The greater the squat range, the greater the muscle strength, and the easier it is to produce fatigue

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Drinking water casually plays a vital role in maintaining body temperature and normal life activities

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② In case of bifurcation, stop the movement immediately and take a deep breath

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If you can’t hold on for that long, you can also be divided into multiple groups

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Solutions: 1

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The causes of bifurcation: ① lack of warm-up, will lead to septal muscle stiffness and other phenomena, causing pain

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It has a good rehabilitation effect on the maintenance of the knee joint and the injury of the muscles and ligaments around the knee joint

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For people who sweat a lot, you can also use a sweat band

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But if it is ice water, first contained in the mouth and temperature, can avoid too low temperature to stimulate the stomach caused by abdominal pain, diarrhea and even ulcers and other symptoms

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In the long run, sports injury of the knee will occur

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If there is sun, we should also do a good job in sun protection, such as wearing a quick drying cap, a ghost hat to cover the edge, and applying sunscreen, etc

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It can not only avoid the sun, but also reduce the body temperature quickly

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Practice more, 2-3 times a week, 10 minutes each time

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For special groups, heart rate monitoring should be done to facilitate the adjustment of exercise plan

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If the heart rate is too high, it will make people feel uncomfortable

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But in the morning and evening, the time can be extended appropriately

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If the muscle strength is not enough, too much training load will be transferred to the joints and soft tissues

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③ Shortness of breath increases the incidence of bifurcation

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When drinking, first let the water fill the whole mouth, and then slowly swallow, so as to avoid drinking too much water too quickly

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Unfortunately, when you encounter some running injuries, you should also learn to deal with them

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Don’t wear slippers to prevent slipping and falling

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Causes: rapid increase in running volume or speed, uneven nutrition intake or insufficient calcium intake

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You can practice on one leg if you can

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② Bone mineral density was enhanced by strength training.

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Six mistakes in running hurt you the most! 1

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Over time, it may increase the risk of cold, rheumatism and other diseases

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Running professors concentrate on serving runners, providing training, rehabilitation and equipment! According to the survey, the risk of the decline of the total health condition increases by 114% due to the lack of physical exercise

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Even the most common run

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If you don’t pay attention to running posture, it doesn’t mean you can just run

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④ In summer, when the temperature is high, the heart rate will also increase

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The diaphragm will rise and fall slightly during each breath, but when the ligament is always in tension and can not be relaxed, it will cause bifurcation

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It will not only cause discomfort in daily life, but also increase the risk of Parkinson’s disease, depression, coronary heart disease, cancer and other diseases

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However, it should be noted that the angle between the thigh and calf should not be less than 90 degrees

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Massage the right side of the abdomen and lean forward as far as possible to reduce the tension of the diaphragm ligament

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But also have to choose the right way according to the individual physique, including running time, running volume must be according to one’s ability, avoid blindly following

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Suggestion: when running, it is recommended to wear a lightweight and special sports suit

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Running three kinds of pain, you have to learn to deal with! 1

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Preventive measures: ① supplement adequate nutrition and calcium

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Otherwise, improper practice will aggravate the injury

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