About the high temperature dancing square dance precautions related to the following:
1, sunscreen: summer sunshine is strong, exercise should be coated with sunscreen, wear a hat or use umbrellas and other sunscreen measures, in order to avoid sunburn.
2, appropriate dress: choose breathable, sweat-absorbent sportswear to keep your body dry and avoid excessive sweating.
3, hydration: summer exercise is easy to sweat, to supplement water in a timely manner, to maintain body water balance, to avoid dehydration.
4, to avoid the heat of the time: try to avoid the sun's most intense midday exercise, choose early morning or evening hours, to avoid heat stroke or pyrexia.
5, reasonable arrangement of exercise intensity: summer temperature is high, the body is easy to fatigue, exercise should be appropriate to reduce the intensity, to avoid overwork.
6, pay attention to rest: exercise process, if you feel dizziness, fatigue, dyspnea and other symptoms of discomfort, you should immediately stop the activity, rest for a few moments, if necessary, seek medical attention.
7, pay attention to environmental safety: choose a flat, barrier-free site for exercise, to avoid falling or injury.
8, pay attention to personal hygiene: exercise before and after to maintain personal hygiene, wash your hands and face, to avoid infection with bacteria. In short, the summer square dance exercise should pay attention to sun protection, proper wear, hydration, avoid high temperature hours, reasonable arrangement of exercise intensity, pay attention to rest, environmental safety and personal hygiene.
How to warm up before dancing?
1, head to the front and back to the right and left to stretch the neck muscles, repeat 10 times.
2, one arm in turn backward around the shoulder, and then both arms at the same time around the shoulder.
3. Reach behind your head with one hand to the opposite shoulder with the tip of the elbow up, and pull it to the opposite side with the other hand holding its elbow. Switch arms and repeat.
4. Move your hands together from the shoulders and lower back until you hold each other's hands at the back and then stretch them together with force.
5. Raise one arm up, bend to the opposite side and stretch as far as you can, switch arms and repeat.
6, legs and feet straight forward sitting on the ground, hands forward to touch the toes, hold, then repeat.
7, legs apart and sit on the ground, the body bent to the side so that the nose out to the knee, repeat on both sides.
8, a leg straight forward, a leg bent backward (thighs upward) sitting on the ground, the torso stretched forward, and then tripped backward. Repeat several times, and then change the other leg. Simultaneously circle the ankle in both clockwise and counterclockwise directions.