Collection of common exercise problems
Q: Do abdominal exercises need to be performed every day?
To get the best fitness results, how many sit-ups need to be done A: Abdominal muscles, like the muscles in other parts, do not need to exercise every day because they also need time to rest.
Similar to other training, when doing sit-ups, the last few exercises you think are very strenuous.
With the reduction of the right exercise method, each group performs 10?
25 exercises, 1 each time?
3 groups, so that you can get more full exercise of the abdomen.
If there are more than 25 exercises for each group of abdominal muscles, then it is likely that you are exercising too fast or are not moving properly.
You can increase the disadvantages and intensity of exercise by increasing gravity, such as slowing down, practicing on a slope or on an exercise ball.
Q: If I feel back pain after exercise, can I continue to exercise A: 24 after exercise?
Within 48 hours, it is normal for muscles to feel sore replacement, especially when arming your exercise involves some “centrifugal exercise”, such as running down a hillside, restraining training, long jumps, etc.
The correct way is to pay attention to the rest while combining some moderate-intensity exercise programs with how to practice.
However, if the pain becomes more annoying, here are some guidelines or precautions to help you determine if you need to stop exercising or see your doctor.
Joint pain and discomfort.
Regardless of the degree, no joint pain can be placed. Pay special attention to the pain in the areas of interest, knees, elbows, and wrists. Because the joints in these areas are not surrounded by muscles, the pain is likely to be related to bones.
Local pain and discomfort.
If the pain is at a specific location, it is likely to be an early sign of some kind of injury.
If the opposite side of the body does not show similar symptoms, you need to see a doctor.
Persistent pain or discomfort.
If the pain lasts for a long time, it may be more than two weeks, or if the pain is getting worse, and conventional treatments are not effective, then you need to see a doctor.
The painful area is accompanied by swelling.
Swelling is a typical manifestation of injury and should never be ignored.
Affects the normal life.
If pain affects your sleep and interferes with your daily work and activities, then it is clear that there is a serious problem behind the pain.
Keep in mind that if you have pain, don’t exercise it reluctantly. You must know that the old saying “No hard work, no gain” is a bit outdated and not so accurate.
Pain is a message that the body sends to us, and it informs us that there is something wrong with the body, and the potential harm may be in sight.
Q: Since the BMI cannot distinguish between lean and adult weights, why is this indicator used to determine whether the weight is ideal? A: The BMI is a common indicator of obese weight status.
The body mass index is based on an individual’s height and weight, and uses a mathematical formula to determine a person’s weight status.
In other words, BMI is equal to the weight (kg) divided by the square of height (meters), that is, BMI = kg / m2.
Like other indicators used to determine a person’s ideal weight, the use of BMI has advantages and disadvantages.
First of all, it has been found that BMI is closely related to a person’s body fat level, and it is also closely related to a person’s risk of suffering from various diseases. It is also an excellent indicator for judging various health problems related to excessiveness.
Therefore, as a relatively reasonable detection index, BMI is widely used as a tool to determine whether the weight is excessive.
Generally speaking, people’s physical types can be summarized as follows: 1.
Underweight BMI: <18.
Normal body weight BMI: 18.
9; Overweight BMI: 25?
9; Obesity> 30.
Of course, BMI has its limitations.
Some traditional weight-to-height comparison tables, BMI does not take into account the excess relative and muscle relative factors, as a result, healthy people with a higher proportion of muscle tissue may also beDetermined as overweight or obese.
Therefore, BMI is best used in combination with some other physical methods.
Q: Is the joint more flexible, the better? A: There is evidence that a joint that is too flexible may reduce its stability and cause the possibility of injury.
In fact, there is a rocker effect between the expansion and the stability of the joint. If the connective tissue that stabilizes a joint stretches too much and overlaps, it will definitely increase joint interference, but at the same time, the stability of the joint will decline.
A kind of squat exercises often makes the range of motion of the joints exceed a certain limit, which deteriorates the stability of the knees, thereby increasing the probability of knee injuries.
Therefore, when practicing joints, you must master a certain degree. The more flexible the joints, the better.
Q: Does the practice of aerobic pedal exercises increase the burden on the joints? A: Studies show that the injuries that occur during the practice of aerobic pedal exercises are very minor and often related to muscle soreness.
Unlike running and traditional aerobic dance grading, pedal training training gradually reduces the risk of serious injuries.
It now appears that pedaling exercises are no more likely to cause injuries than other weight-bearing aerobic exercises.
However, to avoid the danger of injury, the following rules should be followed when performing pedal exercises: 1.
Perform warm-up exercises for a few minutes, such as the range of activities, and practice your steps without using a pedal; 2.
To avoid knee injury, do not adjust the pedal so high that the knee angle exceeds 90 degrees when you step on the pedal.
The study found that the pressure on the knee is proportional to the angle of the knee flexion. When the knee is bent at 90 degrees, the pressure it receives is three times that of the body, and the pressure at 60 degrees is almost the same as the weight.
The tip of the body should not be more than 30 cm away from the pedal, so as to reduce the burden on the Achilles tendon and the arch of the foot.
When you leave the pedal, your toes touch the ground first, and then your entire feet fall to the ground.
This can evenly share the weight of the body on the soles of the feet, thereby reducing the burden on the soles of the feet.
Reduce the number of lunge exercises.
Repeated lunge exercises on the pedals will increase the intensity of the exercise but will also increase the impact on the joints.
Look at the front during exercise. If you look down at your feet, it will cause neck and back pain.
If the joint is painful, stop practicing immediately.
If you have had joint pain or injury before, pay more attention.
After the exercise, take a walk and do step-by-step exercises to gradually cool down your body.