Epidemic back and forth, Liu Zhuhong take advantage of the situation out of the circle, properly online live fitness leader, his "shuttlecock drill " really circle powder countless, many people will follow the practice, some people even watched his video, download a certain sound software.
But a little bit of fitness foundation should know, any sport is a risk, can not be blind, this is not "LiuMiaoHong girl" on the hot search, Wuhan 24-year-old woman, jumping shuttlecock for three days. The woman, even jumped 3 days shuttlecock drill triggered ovarian corpus luteum rupture, abdominal hemorrhage , blood loss is almost 40% of the body's blood.
We should not blindly follow the trend again, okay? Although it is said that now online fitness video and tutorials a lot, but we also have to choose to suit our own, if your physical fitness is relatively good, usually also often exercise, you can carry out high-intensity intermittent training (HIIT), such as Liu Zhuhong this jumping exercise fitness. And some elderly people or adults who usually don't exercise much, it is recommended to perform functional exercises, and some flexibility and balance exercises, such as tai chi, fitness videos for beginners, and so on.
And how do you choose the right intensity of exercise for you? First, measure exercise intensity based on heart rate or number of movements; then, choose an intensity that suits you based on your fitness goals and personal abilities. Moderate exercise intensity is generally like this: after exercise there is a slight shortness of breath, the body is slightly warm, the face is slightly red, although a little fatigue, but after resting can be eliminated, no pain or numbness. In fact, I myself also very much like home exercise, probably the intensity of this, after all, there is no specialized guidance, I do not dare to exercise blindly.
There are a few things you need to be aware of when working out, so take notes.
1, full warm-up
This is really the first home exercise, don't mind the trouble, oh, more can't ignore this step, a lot of sports injuries are caused by the lack of adequate warm-up before exercise! The main thing is to carry out a dynamic warm-up, lasts about 5-10 minutes, I usually work out at home, the warm-up time of about 6 minutes, the body slightly sweat can be, cover to maximize the avoidance of sports injuries.
2, wear sports shoes
Some gentle stretching exercise is not necessary to care about shoes, but to aerobic exercise must wear sports shoes, so that the feet will not be affected by the impact of the ground, to avoid strains or sprains and other sports injuries.
3, indoor ventilation
If you often exercise you know the importance of ventilation, poor ventilation or closed environment will affect our breathing, and breathing is very important for sports, otherwise it will inevitably lead to sports injuries. For example, if you run on a treadmill, you will sweat easily, so be sure to keep your windows open and your towel ready.
4, pay attention to hydration
This point may be less concerned about, in fact, no matter what we do aerobic exercise, plyometric training, or unarmed training, etc., the movement as much as possible a small number of times to drink water. If the exercise is very intense, but also together with sugar and salt.
In fact, I have always believed that home exercise is not suitable for a long time and high intensity, which may cause bodily dysfunction, and the risk of sports injuries will also increase, especially usually do not exercise, a moment of excitement of the partners, must be gradual. Nowadays, the epidemic is back and forth, home exercise exercise is also a good thing, but to enhance immunity should also be measured.