"Internet celebrity action" fitness action does not follow the trend blindly, it seems simple but easy to hurt

Recently, a woman, a woman in Hangzhou, did a few groups of "pumping legs" in a private teaching class in the gym. She had some pain in her knees. At first she thought she was tired and worked normally. After a few days, she went to the hospital to check her half -moon board injury. The seemingly simple kick -kicking movement did not expect such harm. At the moment when more and more people pay more attention to fitness exercise, people who have caused injuries to the injury due to fitness exercise are constantly increasing. For fitness Xiaobai, it is often easy to pick up in the dazzling fitness movement. If you choose the intensity or errors for your own movements or movements, you will bury the hidden dangers for the occurrence of injuries.

The same fitness effect, choose safe actions

"The recent fitness boom has allowed many novices to follow the so -called" Internet celebrity action ". In fact, many seemingly simple fitness movements are not standard or improper. According to Yang Weida, coach of the Duhui Town,, for example, the action of supine lying on the side of the body seems to be not much worse than sitting up. In fact, many people may not know that this action can easily cause excessive loads of the spine and increase the pressure on the spine, so Causes trauma. So for novices, flat support exercises are relatively safer and can also achieve good results.

The action of reverse push -ups is also very popular recently. The biggest difference between reverse push -ups and positive push -ups is that the main exercise of the forward push -ups is the pectoral muscles, and the reverse push -ups are back muscles. But for novices with insufficient training experience or lack of strength, it is particularly easy to be injured. The main position that is prone to injury is the palm. Due to the load, the joints and muscles increase the risk of injury. At the same time, it will also cause the shoulder and elbow to cause muscle tear damage. Therefore, if you are a fitness action, if you are a person Beginners are not recommended to practice. In fact, the easiest action to increase back muscles is to do some traction upward, and it can also practice back muscles well.

The action of raising the dumbbell with both hands seems very simple. In fact, it is a test of the entire core force of the body, especially the elbow joint. Because of the great power, it will have a high risk of trauma. Of course, you can choose some lighter dumbbells to do this, but the effect is generally not ideal, so for beginners, the training of strength is best to start with the most basic self -training.

Clear your own limit, the key to preventing injuries

When talking about sports damage, Chen Yimin, a sports medical doctor of the First People's Hospital of Xiaoshan District, Hangzhou, said:

"Everyone's physique and affordability are different. The key is to find the exercise and exercise intensity that suits them, and then continue to persist."

To prevent exercise damage, the most important thing is to know where the limits of your body are, and the strength of the exercise and the weight of the instrument should be moderate. "You can't eat a fat man", you must gradually increase the strength of exercise. When the exercise reaches a certain level, the body usually enters a stagnant state, and most people may think that "I don't see any change in my body." So they will speed up the pace and create greater challenges to themselves, in order to achieve the effect of changing the body. But in fact, it is necessary to give the body a time to adapt and adjust. It is best to gradually increase duration and intensity during exercise.

In addition, because some people are usually busy, they will squeeze out the time to complete the exercise plan, take risks to speed up the frequency of movement, and persist in practice regardless of the body's response. However, if you do too fast, the severe movement will make your muscles exceed the load and your body is vulnerable to damage. Therefore, you must do fitness movements rhythmically. The speed should not be too fast. If you think your body is not good enough, you can choose some easier exercise to complete. Don't rush to achieve success, and complete your own exercises to achieve good results.

(Reporter Li Yutong)

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