Watch out for seven kinds of harm to women
, the elements of a high quality of life. If I tell you that this way of improving the quality of life may also be a "murderer" who hurts you in some cases, do you believe it?
play tennis
Mouse hand loves playing tennis. "Playing tennis is so temperamental, but it can also show your figure. Besides working on the computer, I am also busy doing housework. Playing tennis can relax your body and mind. And people who like to play tennis meet my requirements for social circle members! But I played a good game last weekend and went to work on Monday. I found that my wrist hurts so much that I can't even knock on the keyboard ... "
Description: Do you know the common name of lateral epicondylitis of humerus? Tennis elbow! Because of the repeated use of forearm and wrist, the elbow tendon, mucous sac or tissue is inflamed, and the high-risk groups are athletes, housewives and people who often use computers to work-look, have you counted the latter two? And you often work on the computer, more or less have the symptoms of a mouse hand. Why do you have to choose another worse sport? How can the wrist not be injured?
Correct practice: Tennis is a sport that requires the joint efforts of shoulders, arms and wrists. For office workers who often use computers, if they have to choose, they should pay special attention to sports protection. It is best to gradually increase the number of rackets and playing time under the guidance of a special coach. Similarly, badminton and table tennis have their disadvantages. If you already have arm and wrist injuries, you'd better choose a balanced exercise.
run quickly
It is said to be very effective. Because of their age and pace of life, they are more likely to go out of shape. Losing weight has become their top priority, especially when clothes are getting thinner in spring and summer. I hope I can't lose 10 kg of fat right away. Running with a large amount of exercise and simple operation has become the first choice for many people. As we all know, although I lost a little weight this time, my knee joint is swollen and painful.
Description: Knee joint is the most important load-bearing joint in the whole body, and it needs to bear 4 times its own weight when running at medium speed! That's why doctors and doctors don't advocate fat people running to lose weight. If you are only overweight 10 kg, multiply by 4 to get 40 kg, which is almost equivalent to adding another person. Excessive joint load will cause injuries, such as redness, swelling, pain, heat, etc. Once the weather is wet, the symptoms will be aggravated. In addition to the knee joint, the ankle joint also faces similar problems.
The correct way: lie down and exercise or sit down and give your knees a chance to breathe. For example, swimming or power cycling are all good. You can also choose to let buoyancy reduce the burden on your knees, such as water aerobics.
Sitting in the office, you can stretch your body and adjust your mood. Of course, it is very popular. However, amid the praise, there was also confusion: "In this physical examination, the doctor said that my spine was obviously bent, which was much more serious than the previous year, but my life and work have not changed much recently. Is it a disaster? "
Explanation: The essence of yoga is to help people know their own body and inner potential by raising their consciousness. It can improve the strength of muscle ligament, but when it is regarded as a kind, it is inevitable that some people will have cognitive deformation on it. Especially under the guidance of some coaches who flaunt difficulty, women who aim at shaping their bodies and enhancing their flexibility have also begun to do a lot of difficult movements, such as * * * to keep their spine flexed for a long time. However, the forced stretching action leads to the abrasion of spinal joints, excessive disc pressure, aggravated back pain and serious consequences.
The correct way: Never teach yourself according to the yoga CD. On the one hand, it is difficult to master the breathing skills and can not achieve the appropriate results. On the other hand, it is very easy to get hurt by forcibly imitating some teaching actions. Even if you learn from a professional coach, you should do what you can, and don't force yourself to do what you can't do. If you already have related symptoms (such as disc displacement and arthritis), be sure to consult a doctor and practice the movements of these parts after obtaining permission.
People who pay great attention to fitness are familiar with these words. Diet control is to ensure that weight does not rise, and sit-ups are most helpful to reduce waist and abdomen fat. However, it is urgent to ask that unbalanced nutrition and lack of exercise caused by dieting are the main culprits of low blood pressure. After suffering from hypotension, if you suddenly change * * *, for example, you suddenly sit up or squat when you wake up.
Explanation: Hypotension refers to that the systolic blood pressure (high pressure) of adults is lower than 90 mm Hg, and the diastolic blood pressure (low pressure) is lower than 60 mm Hg, while emaciated young women are the "key nursing" population of hypotension. Because of low blood pressure and slow blood circulation, the oxygen and nutrition supply of tissues and cells will be insufficient. If you do sit-ups and leapfrog during exercise, the blood flow can't keep up with the speed of physical changes, which will lead to local blood supply deficiency and illness.
The correct way: lack of exercise is also one of the factors that slow down the vascular response. Don't give up eating because of choking. Jogging and skipping rope are all suitable for sports that are not intense but can ensure enough exercise. Pay attention to a balanced diet. If you have symptoms of pathological hypotension, you should take nutritional drugs under the guidance of a doctor.
Strict compliance can reduce anxiety. "Today is Tuesday, and the appointment time with the tutor is from 6 pm to 8 pm. Oh, dear, but there is a wrap-up meeting at 5: 30 pm. What can I do in such a hurry? Why is my life always a mess? Why can't I live happily and peacefully like others? "
Explanation: There are two opinions about Madonna spending four hours in the gym every day. One school is that she loves life and fitness too much and deserves to be a model for women. The other school said that she was actually a pathological manifestation with symptoms similar to obsessive-compulsive disorder. But no matter which school you believe, unless you are a time manager, if you always ask yourself to make no mistakes, you will always feel frustrated at some point.
Nowadays, many people feel that the pressure is too great, and it is difficult to solve the invisible anxiety. They hope to do it through fitness, so they make a perfect fitness plan for themselves and demand strict implementation. However, when the fitness schedule conflicts with the parents' meeting in kindergarten, overtime work and an important business dinner with her husband, new anxiety arises.
The correct way: fitness needs long-term persistence, but this does not mean that we must do fixed things at fixed times on Monday, Wednesday and Friday. Instead of taking time to go to the gym in traffic jams, take this time out to have tea with your girlfriends who work nearby, and then use the weekend to catch up on exercise. Although the title of the best-selling business books is that details determine success or failure, sometimes it is necessary to ignore details in life.
swim
Swimming can balance the muscles of the whole body, and the feeling of being hugged by water is also very decompression. Therefore, almost all high-end fitness clubs are equipped with indoor swimming pools, many of which are warm pools, and they can swim freely in winter. But ..... "Unfortunately, my fungal inflammation has recurred! The doctor said that this may be because when you go swimming, you don't pay attention to personal hygiene and sit directly next to a pool or chair with mold, which leads to repeated infections. "
Explanation: Look at the overwhelming drug advertisements and you will know how troublesome it is. Although everyone knows how to pay attention to personal hygiene now, there are too many reasons-routine infection, partner infection, mental stress leading to decreased resistance ... Therefore, the number of patients remains high. For them, swimming can be included in the "most taboo". Swimming pool water cannot be completely disinfected, and bacteria are high around the swimming pool. Go swimming? Equal to taking risks.
The correct way: choose swimming or other water fitness programs after the inflammation is cured. In addition, women are in menstruation, because the acidic environment changes at this time and their resistance drops, so it is best not to do it. Dermatologists are another group of people who need to stay away from swimming pools. Whether it is cold urticaria, which is just their own painful problem, or impetigo, which may be transmitted to others, this is a red light signal.
large amount of exercise
A lot of exercise can make me sleep better. Do you have insomnia? 10, at least half of them will answer you: "I am troubled by it." Since counting sheep and taking sleeping pills are useless, some people think they have come up with a good idea: exercise. Do more exercise at night so that you can fall asleep as soon as you touch the pillow. The result is that ... the next day I still have dark circles and my muscles still hurt to death.
Explanation: Most exercise will make our nerves excited. Although we are very tired, we are full of energy, so you will find it more difficult to sleep than usual. If there is music accompanied by obvious rhythm during exercise, you will be more nervous. It is difficult to get results by exercise. Of course, there will be such a plot in TV series. The heroine who worked all day fell asleep in bed. There are two explanations: first, even if she doesn't work, she doesn't have insomnia; Second, she is acting.
The correct way: If you want to exercise before going to bed, there must be at least one interval between the end of exercise and sleep, and you can only choose yoga, which can regulate parasympathetic nerves. Sleep, the journal of the American Professional Sleep Association, provides a good solution: exercise in the morning. Walking between 8: 00 and 8: 00/hour 1 hour has amazing effect on relieving insomnia symptoms. Relevant research data show that people who exercise for at least 3.5 to 4 hours every morning are more likely to fall asleep.
Create a "V" sexy shoulder
We do almost everything with our shoulders (they really lift the weight of the whole world! ), so they are well worth doing strength strengthening exercises. The shoulder or deltoid muscle actually consists of three parts. When we are doing it, I like to do a sport for each part.
There are mainly: the lifting point in front of the deltoid, the lifting point in the middle and the lifting part in the back, which can help stop your shoulders from turning forward.
Strong shoulders can make your life easier. By improving the strength of your upper arm muscles, you can have a pair of sexy shoulders and shape a "V" shape, which can make your hip joint and your waist look slimmer. In addition, it can help you avoid getting hurt when doing some interesting things in life, such as playing tennis, joining a golf club or sledding.
your
Do 10 times for each exercise, which is counted as 1 group. Do 2 groups at a time, with a break of 30 to 60 seconds between each group. Do it slowly, hold it for 3 seconds, 1 second pause, and put it down for 3 seconds. Do it 2 or 3 times a week, and do it every other day 1 time.
Forward lifting movement
Stand with your feet shoulder width apart, knees slightly bent, back straight and abdomen closed. Hold a dumbbell in each hand, with your arms hanging in front of your thighs and palms inward.
Keep your wrists straight, elbows slightly bent, arms at shoulder height, palms facing the ground. Keep this position, and then slowly put it down. To prevent your arms from swinging or arching your back, try leaning your back against the wall. Or one hand at a time.
Zhongju movement
Stand with your feet shoulder width apart, knees slightly bent, back straight and abdomen closed. Hold a dumbbell on each side of your body, palms inward.
Keep your wrist straight and your arms slightly bent. Separate your arms from your sides, move forward slightly, lift them to shoulder level, pause, and then slowly lower them.
Rear lifting movement
Sit on the edge of the chair, feet flat on the ground, width apart from hip joint. Keep your back straight and lean forward from your hip joint so that your chest is close to your thighs. Take a dumbbell in each hand, put your arms on your calves, palms facing each other.
Keep elbows slightly bent, wrists straight, arms extended to both sides, and raised to shoulder level. Keep your neck and spine in line. Pause, then slowly lower.
Skillfully prevent swimming leg cramps
Leg cramps are common when swimming. Once the attack, not only the pain is unbearable, but also you can't move. If not rescued in time, it often happens. Therefore, when swimming, we should pay attention to: food preparation can not be less:
First of all, we should increase the body heat to adapt to the cold water when swimming. You can eat some meat, eggs, protein, and some sweets.
The second is to increase the supplement of sodium, calcium and phosphorus. These elements play a very important role in increasing the excitability of nerves and muscles. People with more cramps should also pay attention to supplementing light salt water and. At the same time, the swimming time should not be too long, and it is not suitable to swim when you are tired or hungry.
Warm-up activities should be sufficient: shower with cold water or pat the body and limbs with cold water first, and appropriate * * * exercise can be carried out in the parts prone to cramps. If you can insist on cold water bath at ordinary times, you can improve your body's sensitivity to cold water, thus effectively avoiding leg cramps when swimming.
Don't panic when you have cramps: when you have cramps in your calves, keep calm. Panic will choke water and aggravate cramps. Take a deep breath first, dive your head into the water, make your back float on the water, grab your toes with both hands, pull hard in your own direction, and kick hard at the same time. If you can't do it once, you can repeat it several times, and your muscles will slowly relax and recover. After landing, dry your body in time, keep warm, and apply appropriate * * * to the parts that still feel pain to further relieve it.
Tips: the same exercise, but if you can't master the correct method, some people are exercising, while others are hurting themselves. So it's really important to master it.