☆ Precautions and preparations before and after sports

(1) Preparation before exercise:

Before doing strength training, it is best to have a warm-up of 5 to 10 minutes. During and after training, you should do some stretching exercises to avoid sports injuries caused by lack of preparation activities.

(2) Precautions for using fixed devices

A. Remembering the name of the device will remind you which muscle group you are working on.

B. Adjust the equipment, adjust the seat, feel comfortable during exercise and avoid injury; if the seat is not adjusted well, practice is often not meet the requirements. In general, the axis of the joint (eg, elbow joint) to be exercised is aimed at the mechanical axis of the exercise device so that it does not feel that the limb is being pulled to meet the requirements of the exercise device.

C. To check the weight of a large device is not a single person to use, before exercise, be sure to check whether the weight of the load is the weight you should use, do not sit up and start exercising, this is to avoid excessive load caused by sports injury necessary measures.

D. To control the movement speed If the weight frame squeaks, it means that your muscle did not do centrifugal contraction when you put down the load. This should be done at the required speed, "Raise and lower slowly" (the weight is lifted in 2 seconds and then it is lowered in 2-4 seconds).

E. Gradually add weight to modify the exercise prescription in time, and adjust the weight in time according to the new prescription.

(3) Precautions when using free weights

A. Be extra careful and fix small barbells to prevent yourself from being bruised.

B. If you are using heavy loads, remember to ask your family or peers to help protect them.

C. After completing a group of exercises, do not carelessly lay down the free weights, to prevent excessive clanging, and to prevent heavy objects from rolling over to other people's toes.

(4) Precautions after exercise

A. Cannot rest immediately after exercise

When strenuous exercise, people's heart beats faster, muscles and capillaries expand, and blood flow speeds up. At the same time, rhythmic contraction of muscles will squeeze small veins, prompting the blood to return to the heart quickly. At this time, if you stop and rest immediately, the rhythmic contraction of the muscles will stop. The large amount of blood that has flowed into the muscles will not be able to return to the heart through muscle contraction, resulting in lower blood pressure and temporary brain ischemia, causing flustered, shortness of breath and dizziness. Pale and even shock collapsed and other symptoms. Therefore, after strenuous exercise, we must continue to do some small exercises. After breathing and heartbeat are normal, we stop and rest.

B. Do not take a bath immediately after exercise

After strenuous exercise to maintain the body temperature constant, the skin surface blood vessels expand, sweat pores open large, perspiration increased, to facilitate heat dissipation, such as washing cold water bath, sudden stimuli will cause the blood vessels to immediately contract, increased blood circulation resistance, heart As the burden increases and the resistance of the body decreases, people are more likely to become ill. And if you take a hot shower, you will continue to increase the blood flow in the skin. The excessive blood flow into the skin and muscles, leading to insufficient blood supply to the heart and brain, light dizziness, severe collapse of shock, but also easily induce other chronic disease. Therefore, after strenuous exercise, take a rest and bathe.

 

 

☆ Strength exercises should not be excessive

Helium can increase muscle strength. Grip strength is greatest when suffocating, exhale is smaller than suffocation, and inspiratory is minimal. This is because reflex can cause increased muscle tension during suffocation. When participating in a physical fitness grip test, you can give it a try. However, hernia can affect normal blood circulation, and can also cause a significant increase in blood pressure (systolic blood pressure can reach 180 ~ 200mmHg), is very unfavorable to the young and middle-aged people who have high blood pressure in quiet.

In the usual strength training, the use of the second-intensity quantitative load does not require helium gas to complete. During practice, attention should be paid to maintaining a rhythmic breath. When doing strength training, it is necessary to master the correct breathing method

Since helium helps to fix the thoracic cage and increase the back muscle tension, it can increase the strength during exercise, so the ultimate force is often performed under helium. Some scholars conducted a back-force measurement study and found that if one person had a hernia, the maximum back force was 133 kg; when exhaled, it was 129 kg; and when inhaled, the minimum force was 127 kg. Although helium can increase the strength of the exercise, forced helium can cause an increase in the pressure inside the thorax, which can cause the arterial blood circulation to be blocked, resulting in brain anemia and even shock.

In order to avoid negative consequences, the following points must be taken into account when working out:

First, when the maximum exertion time is short, don't go out of breath if conditions do not work. In particular, when repeated exercises are not very heavy exercises, they should try their best not to go out of breath.

Second, in order to avoid using helium to complete the exercises, do not exercise too much of the limits and sub-limits given to those who just started training, and let them learn to breathe during the exercise;

Thirdly, the deepest inspiratory should not be done before the completion of the strength exercises, because the strength exercises for a short period of time, the breathing gas will not immediately play a role in the exercise, on the contrary, deep inhalation increases the pressure inside the thorax, such as Recurrence may cause adverse changes;

Fourth, using a narrow vocal cord for exhalation can almost achieve the same large force index as helium. Therefore, you can use slow exhalation to assist in the completion of the maximal exertion exercise.

 

 

☆ Some Misunderstandings and Facts of Strength Training

Myth 1: Strength exercises will lead to a decrease in flexibility

Fact: Appropriate strength exercises can develop flexibility. Because in the exercise of strength, the elasticity of the muscles increases, and the movement of the body joints will also increase.

Myth 2: Strength exercises can turn fat into muscle

Fact: Fat and muscle are two different kinds of tissue, and they cannot be converted to each other, only one can be reduced by strength training and the other increased. When you consume more calories than you consume, fat cells shrink and their volume decreases. Strength exercises can increase the volume of muscle tissue, reduce weight, and make the skin healthier.

Myth #3: Sit-ups are the most effective way to eliminate abdominal fat

Fact: Although abdominal crunches and supine legs can eliminate abdominal fat, they are far less effective than reducing calorie intake. Reducing calorie intake can cause abdominal fat cells to shrink. The abdominal fat reduction caused by sit-ups does not lie in this type of exercise but in calorie consumption during exercise.

Myth 4: After abdominal strength exercises, no effect if you do not feel belly pain

Fact: No belly pain after exercise can still increase your abdominal muscle strength and endurance. Belly pain is a useful signal, it tells you not to over-exercise and should properly control the amount of exercise.

Myth #5: Power exercises consume little calories and have little effect on weight loss.

Fact: In addition to the increased consumption of calories in quiet conditions, the amount of calories consumed by the strength exercises themselves is also considerable. For example, if you exercise at least 8 large muscle groups for 1 hour, each group exercises 3 groups and you can consume 500 kcal. This exercise can consume about 0.4-0.5 kg of fat five times.

Myth 6: When performing strength exercises, what parts can be used to reduce fat?

Fact: Genetics and hormones determine where fat accumulates in the body. Strength exercises can reduce body fat. But it first reduces the body's latest increase in fat, not the fat at the exercise site. When calories are consumed to a certain extent, the fat in the exercise site will also decrease.

Myth #7: After a woman exercises her strength, increasing her muscles can affect her slim body.

Fact: The same weight of fat and muscle, the volume of fat is 5 times that of muscle. If the growth of muscles affects the figure, then 5 times bigger fat will look better than muscles? On the contrary, the development of muscles can increase the elasticity of the skin, change the sagging state of the female chest and abdomen, and make the body better.

Myth 8: Strength exercises are often disappointing. Once you stop practicing, muscles become fat.

Fact: As with the foregoing, fat does not turn into muscle, and muscle does not turn into fat. After stopping strength training, muscle tissue will gradually shrink, and fat cells will continue to swell.

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