w88 casino News Network (provided by the Sports Department)Before and during exercise, the functions of various organs in the human body will undergo a series of changes. These changes are closely related to the person's emotions, mental state, physical condition, exercise experience and related external environment and other factors. Will reduce exercise capacity. And it is easy to cause sports injuries. Therefore, necessary preparations should be made before exercise and some necessary safety measures should be taken, which can be divided into the following aspects:

1. Determine the amount and intensity of exercise based on your physical condition on the day of exercise

Before exercising, if you have the following conditions, exercise vigorously(Long distance running, for example) should be discontinued.

① Lack of sleep;

② Feeling of excessive fatigue;

③ After a hangover(Hangover);

④ After receiving strong mental stimulation;

⑤ Cold, dysentery or other physical discomfort;

⑥ After using drugs(nerve sedatives, antihypertensive drugs, heart disease drugs, etc.).

2. Pay attention to the time relationship between exercise and diet

Generally speaking, the diet should be based on the principle of "high sugar, high protein and low fat", and you should try not to exercise within an hour after a meal. The reasons are: ① It stimulates the gastrointestinal tract. ②Disordered blood flow distribution. ③The sympathetic nerves are inhibited, affecting the exercise effect. ④Insulin secretion increases after eating, which can inhibit the decomposition of fat, and the source of energy will be limited. According to research, intensive exercise can be carried out two hours after eating, moderate exercise should be carried out after one hour, and light exercise should be carried out after half an hour.

3. We must pay attention to the preparation activities before exercise

The purpose of preparatory activities is to gradually excite the nervous system and reach an appropriate level to enable the body to enter a state of movement.

Content of preparatory activities: The general methods of preparatory activities are whole-body activities such as stretching, brisk walking, jogging, and continuous in-situ calisthenics. These activities can enhance the mobility of the limb joints and help improve general athletic ability. In preparatory activities, you can also do some imitation exercises related to the content of the main sport. This can promote the excitability of the motor center in the cerebral cortex to reach the appropriate level as soon as possible, and the physical condition can also be fully prepared, thereby improving the exercise effect. The duration and intensity of preparatory activities should be determined according to the age, physical condition, training level, seasonal climate, etc. of the athletes. The time is generallyThe intensity of 10 to 20 minutes of preparatory activities is measured by slight body heat or slight sweating. If you are older, have poor training levels, or are in the summer, you should not practice for too long in preparation activities to avoid fatigue. It is more appropriate to have an interval of 1 to 3 minutes between preparatory activities and formal exercise. Do not rest too long after preparatory activities to lose their effect.

4. Prevention and treatment of sports injuries in sports

①Abdominal pain: In order to prevent abdominal pain during exercise, the time of eating and exercise should be consistent. Do adequate preparatory activities before exercise. Breathe rhythmically during exercise and do not hold your breath. When exercising in summer, you should drink some light salt water. Patients with chronic abdominal diseases should strengthen physical exercise and improve their body's functional level. If abdominal pain occurs during exercise, preliminary identification must first be carried out. If there is no organic disease, the pain can generally be relieved or disappeared by adjusting the intensity and speed of exercise, taking a deep breath while pressing the painful area with your fingers, or bending over and jogging for a while. If the pain does not decrease or even worsens, exercise should be stopped for further diagnosis and treatment. If the abdominal pain is caused by gastrointestinal spasm, you can take Ten Dishui or Prubenxin orally, or you can point on Neiguan, Zusanli, Dachangshu and other acupoints. These methods can make abdominal pain relieve or even disappear.

②Chaqi: a. Take a deep breath in time, and then hold the breath in; when the patient performs the operation on his own, he can make a fist and punch the left and right sides of the chest from top to bottom, and then slowly exhale deeply and longly. Repeat this several times to relax the respiratory muscles and relieve the pain. b. The patient takes a deep breath and then stops: Ask someone to make a fist and punch the chest and back of the affected side from top to bottom. After doing this several times, the pain may stop. c. Adjust the breathing rhythm: take several deep breaths in succession, and the patient can squeeze the painful area with his own hands, and the pain can often be relieved. When others are operating, press the painful area with one hand, place the other hand on the back, and perform rotating and massaging movements with both palms. d. You can lie on the bed or mat and roll several times. e. Knead Neiguan and Waiguan acupoints with two fingers, and the patient should take deep breaths and twist the body left and right at the same time.

③Cramp: Pull the spasmed muscles with external force, but the force should be gentle and avoid sudden or excessive force. If the calf gastrocnemius muscle spasms, you can straighten the knee joint and hook your toes hard when returning. If the soles of your feet or toes are spasming, you can forcefully move your toes upward to relieve muscle spasms and apply heat to the spasming muscles.

④Fainting: Slow down after squatting for a long time; continue jogging and take deep breaths after strenuous exercise or sprinting. These are all ways to prevent syncope. During exercise, if syncope occurs, you should first lie down, raise your feet, lower your head, loosen your collar, keep warm, wipe your face with a hot towel, and then push or rub with your hands from the calf to the thigh. If you still don't wake up, you can tap on the acupoints: Renzhong, Baihui, Neiguan, Hegu, Taiyang and Yongquan (these acupuncture points are called "emergency points"). If you still do not wake up or even stop breathing, artificial respiration should be performed immediately. No drinks or medicines can be given before coming to recovery. After waking up, you can drink some hot tea, cover yourself with a quilt and rest warmly.

5. Cleaning up after exercise is essential

①The cleaning activities after exercise are to accelerate the clearance of metabolites, speed up physical recovery, and prevent fainting and other accidents after exercise. In principle, the commonly used finishing method is not to enter a quiet state immediately after strenuous exercise, but to continue light exercise for a period of time to gradually restore the hyperactive function to the basic level. This type of light exercise after high-intensity exercise is called grooming or grooming. Studies have proven that after stopping strenuous exercise, if you continue with light exercise, you can accelerate the disappearance of lactic acid. ②The main content of the finishing activities: 1-2 minutes of gentle jogging or walking; calisthenics for the lower limbs and stretching exercises for the whole body; massage of the lower limb muscle groups (especially for muscle groups that are prone to spasm after exercise) or self-shaking muscle relaxation movements.