The one-year plan is spring, and outdoor sports interest increases. The recovery of all things in spring and the warming of the climate are the best times for Shujin to live. However, Xiao Zhang, who loves playing basketball in “Xinghua Yuxue†and “Yangliufengâ€, did not appear to be the first person to “woundâ€. A crooked thigh came to the hospital for treatment. After detailed examination, he was diagnosed with a thigh. Medial meniscus injury. Dr. Zhong Weibin, director of the Orthopedic Department of the Fifth Affiliated Hospital of Guangzhou Medical University, reminded that spring is not only a good time for relaxation but also a high season for sports injuries. If you don't warm up during the spring, you can easily change your "fitness" to "sad."
To exercise in the spring, warm-up must be "first"
Why do you want to warm up before spring? Director Zhong Weibin explained that letting warm-up first for the sports "bottom", there are two reasons: First, "latent" winter human muscles are relatively loose, joints are more viscous, ligaments are more rigid, central nervous system coordination is low, The functions of various organs of the body are in the "low tide period." If you are eager to exercise intensely or improperly, you will not be warmed up beforehand to give a friendly “remind†and a “transition†to the various organs of your body. The sudden movement will make the body function temporarily unable to adapt and cause injuries. The second is that the spring is still warm, the climate change is more and more repeated, and the temperature is not stable, resulting in poor muscle blood flow. Warm-up exercise can promote body temperature, blood flow to muscles, more flexible bones, expand range of joint activities, increase flexibility and coordination of the body, help to prevent muscle tearing and avoid joint sprains.
Good spring sports, warm up "coups"
Zhong Zhu emphasized that there is no set method for warm-up exercises, and the warm-up of the general public can reach a slight acceleration of the heartbeat. Full warm-up before exercise, you can do some body stretching activities, such as walking, knee lift, waist, lean over, turn, lift arms around, take a deep breath, of course, try to broadcast gymnastics is also a good choice, time It takes about 5 to 15 minutes to increase the flexibility and coordination of ligaments and muscles. If you are about to start a more professional exercise, Zhong Zhu suggested that you should stretch the back of the thigh, inner thigh, calf, back, chest, and other major muscle groups through a warm-up method that matches the exercise, and wrap around with the shoulders. There are several major active joints such as shoulders, ankles, knees, and ankles. The specific and detailed operation method can be consulted on the professional fitness network in China or to professional sports or fitness coaches. Of course, you can also go to the hospital to consult a doctor. The appropriate warm-up time for professional activities generally follows the principle of “shorter warm-up time for sports difficulty and long warm-up time for sports difficultyâ€. If the time is too short, the activity will not open up the whole body, and if it is too long, it will easily lead to fatigue.
In view of the current special climate and air conditions in Guangzhou, Zhong Zhuren also emphasized that it is advisable to warm up and exercise in indoor air during the haze days. When warming up, try to use your nose to breathe. After warm-up, you should not immediately reduce your clothing.
Warm-up "prescription" for special groups
People suffering from heart disease should warm up in slow motion. It is best to go to the hospital for heart and lung function tests. According to their own physical condition, the degree of illness and the doctor's advice, for their own "tailored" spring warm-up "prescription" and activities.
People with low blood sugar and low blood pressure should not warm up and warm up. Zhongzhu explains that the blood of patients with hypoglycemia is inherently more viscous, and that the springs are hot and cold and the blood vessels are inconsistent. If the fasting warm-up may result in low blood sugar, it may lead to fatigue, dizziness, or fainting. He suggested that before exercising, it is necessary to fully assess their own physique and condition. It is best to develop an effective warm-up and exercise plan under the guidance of a doctor, and carry some drinks such as cookies, candy, chocolate or sugary drinks and water with them. Timely replenish sugar and moisture.
The elderly warm-up exercise in the spring needs more arrangements. Director Zhong pointed out that the physical functions and metabolism of the elderly are relatively reduced, and loose and comfortable sportswear, well-absorbed cotton socks, and elastic and fit shoes are recommended. Try to choose some sports with low exercise and low intensity to warm up. Tai Chi and Qi Gong are also a good warm-up choice. During the warm-up process, if there is discomfort such as shortness of breath, sweating, dizziness, fatigue, chest tightness, etc., immediately stop the exercise and take a rest observation. If necessary, go to the hospital for treatment in time to avoid danger.
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