How to restore exercise after the Spring Festival? 12 actions to find dynamic date:2017-02-04 13:17
It is certain that everyone stops for the rest of the Spring Festival. However, how to correctly restore the exercise after the holidays is a problem that needs to be taken seriously. Stopping for a half-month without direct intervention in the transition period will not only allow the body to quickly return to its previous physical fitness level, but will increase the possibility of injury.
The enhanced sports described below are recommended to add to the preparation activities before the end of the long vacation and before the start of the run. They can quickly increase the physical energy reserve required for running and the control ability of the corresponding muscle groups, helping to restore the normal exercise state gradually and help We are a good helper for the smooth transition of post-stroke syndrome.
1. Walking Pop-Up
This action can exercise calf muscles, ankles and feet, and coordinate the increase of hip and knee muscle strength and control.
A. Knees are straightened and walked with the tip of the toes. Their hands are naturally sagging. When the right toe stands, the toes of the left foot are hooked back to the body.
B. The toe of the right foot makes the body move forward, and the left toe gently touches the ground.
C. Then swing the right leg forward and know that the heel is higher than the ground and then gently touch the right toe. Repeat this action alternately.
2. A-Walk
This functional training uses exaggerated movements to familiarize participants with running postures. Slowly perform this training and familiarize yourself with the speed of the action.
A. Keeping the core group in contraction, the left knee rises to the highest point, while the right arm swings, and both hands easily make a fist.
B. Move your left foot forward and hem the right arm. The right knee was then raised to the highest point, while the left arm was placed on the swing and the action was repeated alternately.
2-1. A-Skip
For the change type, the movement of walking in Zhejiang is changed to a step-by-step form. During the movement, the speed of the movement is increased, and the knee joint is raised and the arm is swinging freely.
3, Straight-Leg Circle-In
This action mainly exercises the calf muscles and Achilles tendons, and at the same time starts to focus on the rotation of the knee joints. After skilled, it can gradually increase the speed of advancement.
A. Assuming a straight line, the left knee is standing in front of the right foot in a line.
B. The right foot moves forward, first swings outwards, then follows the curved track inwards and returns to the imaginary line.
C. The left toe squats forward and the knee is pivoted outward.
D. Swing the left foot back to the imaginary line in the center and repeat the previous steps.
4, Straight-Leg Circle-Out
This is a change type in which the straight legs move inward. The direction of the backward swing is outward rather than inward, and the speed of progress can be gradually increased after skilled.
5, Straight-Leg Scratch
This movement is similar to jumping walk. The main difference is that the pace and arm swings are larger, and the speed can be increased gradually after being skilled.
A. Keep your legs straight and swing your right leg upwards. Take a big step forward.
B, the right leg to the ground with the toes, while the left leg instantly back, etc., will be pushed forward after the body off the ground.
C. The left leg also swings forward and takes a big step. If necessary, you can use your right hand to keep the balance. Repeat the above steps to know that you have finished the expected distance.
6. Forwards-And-Back Floor Jump
Once you are familiar with the jumping and landing techniques of word jumps, you can progress to a continuous jump practice. This training class develops leg muscle strength sufficient to weigh off the ground, and it also enhances the ability to absorb shocks while landing.
A. Assuming that the ground has a horizontal line, feet and shoulders are at the same width and stand behind the line.
B. From the hip joint, knee joint and ankle joint, all of them flex and jump hard to the front of the line. You can use your arms to increase inertia.
C. After the first forward landing, immediately leaps backwards and crosses the line back to the starting position again. Repeat the above steps until you are skilled. You can change to stepping, and the left and right feet alternately jump and land.
7, Sideways Floor
Performing lateral jumps requires good muscle strength, limb control, and a sense of balance. Basic skills can be achieved, and it is thought that stepping back has enough power to push the body laterally and enough to withstand the impact. Although the proficiency increases, you can instead skip the fence or box laterally.
A. Draw a line on the ground, open your legs and see the same side of the station.
B, from the hip joint, knee joint to the ankle joint flexion, step backward forcefully jump to the other side of the line.
C. Once the other side of the line is on the ground, immediately jump back to the starting position.
8. Forwards-And-Back Hurdle Jump
The basic movement is the same as that before or after the flat jump, but the need to skip the fence or box will increase the difficulty, and you can change to a hop after becoming skilled.
9. Sideways Hurdle Jump
This action can effectively exercise the leg strength. It must be done after it can easily perform a lateral level jump. At first, a shorter fence is used to gradually increase the height.
10, Box Jump-Up
This action can effectively exercise lower body strength and leg explosive force. You can use low boxes at first and gradually increase in height as your strength increases.
A, standing on the box, arms hanging in the side of the body, knee flexion.
B, hard to leave the ground and jump on the wooden box.
C. One arm balances the body when landing, pauses briefly, and then jumps back to the starting position.
11. Box Jump-Down
This action requires a strong quadriceps and hamstrings to control the knee joint. It is an advanced exercise and must be easily contacted after the upper jumping movement is completed.
A, standing on the box, feet open shoulder width, arms hanging down on his side.
B, squatting away from the box surface, from the hip, knee, ankle all flexed.
C, cushioning the ground.
12. Bounding
This action helps increase explosive power and acceleration, and requires control and systemic coordination.
A. Mark the starting point and the finish line on the ground. The left foot carp supports the center of gravity in front of him and the left arm swings backwards and right.
B. The right leg is forced to swing forward. The knee joint is pushed up as far as possible. The left arm swings forward and the right arm swings backward.
C, with the right toe to the ground, the left leg along the trend out, holding this action legs alternately stepped to complete the expected distance.
It is certain that everyone stops for the rest of the Spring Festival. However, how to correctly restore the exercise after the holidays is a problem that needs to be taken seriously. Stopping for a half-month without direct intervention in the transition period will not only allow the body to quickly return to its previous physical fitness level, but will increase the possibility of injury.
The enhanced sports described below are recommended to add to the preparation activities before the end of the long vacation and before the start of the run. They can quickly increase the physical energy reserve required for running and the control ability of the corresponding muscle groups, helping to restore the normal exercise state gradually and help We are a good helper for the smooth transition of post-stroke syndrome.
1. Walking Pop-Up
This action can exercise calf muscles, ankles and feet, and coordinate the increase of hip and knee muscle strength and control.
A. Knees are straightened and walked with the tip of the toes. Their hands are naturally sagging. When the right toe stands, the toes of the left foot are hooked back to the body.
B. The toe of the right foot makes the body move forward, and the left toe gently touches the ground.
C. Then swing the right leg forward and know that the heel is higher than the ground and then gently touch the right toe. Repeat this action alternately.
2. A-Walk
This functional training uses exaggerated movements to familiarize participants with running postures. Slowly perform this training and familiarize yourself with the speed of the action.
A. Keeping the core group in contraction, the left knee rises to the highest point, while the right arm swings, and both hands easily make a fist.
B. Move your left foot forward and hem the right arm. The right knee was then raised to the highest point, while the left arm was placed on the swing and the action was repeated alternately.
2-1. A-Skip
For the change type, the movement of walking in Zhejiang is changed to a step-by-step form. During the movement, the speed of the movement is increased, and the knee joint is raised and the arm is swinging freely.
3, Straight-Leg Circle-In
This action mainly exercises the calf muscles and Achilles tendons, and at the same time starts to focus on the rotation of the knee joints. After skilled, it can gradually increase the speed of advancement.
A. Assuming a straight line, the left knee is standing in front of the right foot in a line.
B. The right foot moves forward, first swings outwards, then follows the curved track inwards and returns to the imaginary line.
C. The left toe squats forward and the knee is pivoted outward.
D. Swing the left foot back to the imaginary line in the center and repeat the previous steps.
4, Straight-Leg Circle-Out
This is a change type in which the straight legs move inward. The direction of the backward swing is outward rather than inward, and the speed of progress can be gradually increased after skilled.
5, Straight-Leg Scratch
This movement is similar to jumping walk. The main difference is that the pace and arm swings are larger, and the speed can be increased gradually after being skilled.
A. Keep your legs straight and swing your right leg upwards. Take a big step forward.
B, the right leg to the ground with the toes, while the left leg instantly back, etc., will be pushed forward after the body off the ground.
C. The left leg also swings forward and takes a big step. If necessary, you can use your right hand to keep the balance. Repeat the above steps to know that you have finished the expected distance.
6. Forwards-And-Back Floor Jump
Once you are familiar with the jumping and landing techniques of word jumps, you can progress to a continuous jump practice. This training class develops leg muscle strength sufficient to weigh off the ground, and it also enhances the ability to absorb shocks while landing.
A. Assuming that the ground has a horizontal line, feet and shoulders are at the same width and stand behind the line.
B. From the hip joint, knee joint and ankle joint, all of them flex and jump hard to the front of the line. You can use your arms to increase inertia.
C. After the first forward landing, immediately leaps backwards and crosses the line back to the starting position again. Repeat the above steps until you are skilled. You can change to stepping, and the left and right feet alternately jump and land.
7, Sideways Floor
Performing lateral jumps requires good muscle strength, limb control, and a sense of balance. Basic skills can be achieved, and it is thought that stepping back has enough power to push the body laterally and enough to withstand the impact. Although the proficiency increases, you can instead skip the fence or box laterally.
A. Draw a line on the ground, open your legs and see the same side of the station.
B, from the hip joint, knee joint to the ankle joint flexion, step backward forcefully jump to the other side of the line.
C. Once the other side of the line is on the ground, immediately jump back to the starting position.
8. Forwards-And-Back Hurdle Jump
The basic movement is the same as that before or after the flat jump, but the need to skip the fence or box will increase the difficulty, and you can change to a hop after becoming skilled.
9. Sideways Hurdle Jump
This action can effectively exercise the leg strength. It must be done after it can easily perform a lateral level jump. At first, a shorter fence is used to gradually increase the height.
10, Box Jump-Up
This action can effectively exercise lower body strength and leg explosive force. You can use low boxes at first and gradually increase in height as your strength increases.
A, standing on the box, arms hanging in the side of the body, knee flexion.
B, hard to leave the ground and jump on the wooden box.
C. One arm balances the body when landing, pauses briefly, and then jumps back to the starting position.
11. Box Jump-Down
This action requires a strong quadriceps and hamstrings to control the knee joint. It is an advanced exercise and must be easily contacted after the upper jumping movement is completed.
A, standing on the box, feet open shoulder width, arms hanging down on his side.
B, squatting away from the box surface, from the hip, knee, ankle all flexed.
C, cushioning the ground.
12. Bounding
This action helps increase explosive power and acceleration, and requires control and systemic coordination.
A. Mark the starting point and the finish line on the ground. The left foot carp supports the center of gravity in front of him and the left arm swings backwards and right.
B. The right leg is forced to swing forward. The knee joint is pushed up as far as possible. The left arm swings forward and the right arm swings backward.
C, with the right toe to the ground, the left leg along the trend out, holding this action legs alternately stepped to complete the expected distance.
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