How to safely perform stretching exercises when jumping aerobics?

Although stretching exercises are very beneficial and indispensable for people who participate in aerobics exercises, there are still some people who cause muscle strains due to incorrect flexibility exercises.

Therefore, it is particularly important to master the correct method of stretching exercises. First of all, we should understand several types of stretching exercises

1. Dynamic stretching exercises. Dynamic stretching exercises use jerky pulls and bounces to obtain energy from vibrations to stretch the muscles. This kind of fast and powerful exercise will generate very large tension and cause the stretch reflex to significantly increase the chance of injury to the tendon. Therefore, this method of stretching exercises is generally discouraged.

2. Passive stretching exercises require external assistance to increase flexibility, and are usually applied to the stretcher by a partner. This method can effectively increase flexibility, but when used improperly or negligently, it is easy to stretch the muscles and ligaments beyond the limit and cause damage.

3. Some athletes, such as gymnastics, rhythmic gymnastics, and other sports, usually choose this method to develop their flexibility. But in most cases, it is not recommended for ordinary exercisers

4. Contraction, relaxation, and stretching exercises. Contraction, relaxation, and stretching exercises. The muscles are to do isotonic contraction for 5 to 10 seconds before stretching. This action can make the Golgi tendon work to soften the muscles and then perform further stretching in a short diastolic period. This method also needs to be completed with the assistance of a companion. It is difficult to master the method, and it is easy to be injured by operating errors. You should be cautious when using it.

5. Static stretching exercises are slow and controlled to stretch the muscles and stop at a fixed point for 30 to 60 seconds. This method of exercise allows the muscles to gradually relax and then stretch safely. Compared with other stretching exercises, static stretching exercises produce the least pressure. Therefore, it can also be said to be the safest way to improve flexibility. It is recommended. Remember: before doing any stretching exercises, there must be a relaxation Warm-up exercise. Because stretching stiff muscles without warm-up exercises can easily cause damage, warm-up exercises increase the elasticity of muscles, and then stretching exercises can significantly improve flexibility.

All in all, safe stretching exercises should consider the following key points.

1. Warm-up first and then start stretching exercises.

2. Static stretching exercises are the most suitable flexible exercise method for aerobics

3. Carefully choose flexible exercises with appropriate difficulty, starting from gentle movements and then progressing to moderately difficult movements

4. Practice in a controlled manner and avoid over-range movement.

5. Take into account the active and passive muscles, and take into account the symmetry of the left and right sides of the body.

6. Slowly stretch the muscles to a fixed point that is tight but not painful, and hold for 30 to 60 seconds. Stretching less than 30 seconds will not relax the muscles and the effect is not good; stretching for more than 60 seconds will cause the muscles to suffer Ischemia produces pain.

7. Stretching exercises should be done before and after each training. If time is not enough, stretching before exercise is more important.

After aerobic exercise, the calf is sore, will it become thicker?

It is normal to have muscle soreness at the beginning of aerobic exercise, but if the calf is always sore, it means that you have not mastered the technical essentials of landing cushioning during exercise. Always stand on tiptoes and do movements, causing calf muscles. The excessive contraction causes muscle tension. Here are a few suggestions to help you solve this problem:

1. When landing, be sure to transition from the forefoot to the full sole of the foot and avoid doing movements on tiptoes.

2. Use the thigh muscles to control the movement, master the cushioning and bounce, and reduce the burden of the calf muscles.

3. In the warm-up part before jumping aerobics, you can pay more attention to stretching the calf muscles.

4. After each exercise, you should spend more time stretching your calf muscles for the relaxation and finishing part.

I’ve been doing aerobics for a while, and my knee has always been sore recently. Why?

Knee pain always shows that your joints have problems. The first thing you have to do is to go to the doctor for examination, receive necessary treatment, and determine whether you are suitable to continue exercising.

So, why does this happen? Aerobics has beautiful movements, passionate music, and beating rhythms, which often make us engrossed in it, neglecting to protect ourselves, and some potential damage-causing factors make our body slowly diseased.

For example, excessive flexion and extension of joints, uncontrolled braking and wrong squatting movements, etc., will cause us to damage the knee joint during exercise. There are many reasons for knee joint disease and sports injury. Aerobics sports injury The main reasons are as follows

1. Excessive weight or insufficient muscle strength causes an excessive impact on the joints.

2. The basic techniques of aerobics movements such as bounce technique, cushion technique, half squat technique, balance and center of gravity movement technique, and body control technique are not correct, causing damage to the joints.

3. Excessive muscle tension and insufficient relaxation.

4. The warm-up exercises are inadequate and incomplete. When the body is not yet ready, the body should be promoted to the state of exercise.

5. The basic posture is incorrect, such as hunched back, collapsed waist, etc.

6. Too many repetitions of a single action, repeatedly stimulating the same joint.

7. The venue is too hard and uneven.

When doing aerobics exercises, how should we protect ourselves from injury?

Self-protection during exercise is very important. It can prevent us from suffering from illness, complete our fitness goals smoothly, and enjoy our body and mind.

Under the premise of understanding the causes of aerobics sports injury, we must do the following:

1. Fully prepare for activities, pay special attention to moving joints and old injured parts.

2. Strengthen both the active muscles and the opposing muscles.

3. People who are overweight or have insufficient muscle strength should prefer water aerobics and SPINNING courses.

4. Beginners must start from the elementary courses to master the correct basic movement techniques.

5. Grasp good muscle control ability during exercise, protect joints, try not to do over flexion or hyperextension tonic stretching.

6. Avoid doing aerobics exercises on hard ground one by one on the cement ground.

7. Wear suitable sports shoes.

Do you just need to follow the aerobics? Do you need to master the basic skills?

The reason why aerobics has become the mainstream fitness course in the gym is that it is based on aerobic exercise, which brings people obvious fitness effects and is more interesting. More importantly, it has always advocated the basic principle of “safety”. sex”.

Only by ensuring the safety of physical exercise can you better ensure a happy mood during exercise and ensure that your fitness goals are achieved smoothly. Otherwise, it will only be counterproductive.

Therefore, when jumping aerobics, we must first pay attention to some basic technical essentials. The basic techniques of aerobics include bounce technique, cushioning technique, half squat technique, and body control technique. These techniques are to ensure our safety, An important prerequisite for effective exercise.

Cushioning technology refers to the technique when the feet are on the ground. The correct cushioning technology can reduce the impact of the ground on the joints and muscles during exercise and avoid sports injuries.

The essentials are: When landing, the transition from the forefoot to the full sole of the foot, or from the heel to the full sole, then bend the knees and bend the hips to cushion. All actions should be done coherently and sequentially. The technique used to break down the impact of the ground on the human body refers to the coordinated control of the flexion and extension of the main joints in the process of completing the action, including the ankle joint, knee joint, hip joint, and hip joint. Shoulder and elbow joints. Its main function is to reduce the impact of exercise on the joints and avoid the rigid extension of the joints.

The function of the semi-squat technique is to best protect our knee joints. When we are doing knee-bending movements, the bending direction of the knee joint must be towards the toe direction. The joints should not exceed the toes and avoid excessive opening or buckling of the toes or knee joints.

The key to the half squat technique is the active bending of the hip joint.

Body control technology means that during the entire normal exercise process, the spine should maintain a normal physiological curve and always keep the back muscles contracted. Avoid waist injury caused by the uncontrolled swinging of the waist and abdomen.