Do aerobics once, and your legs will hurt for three days! Live broadcast and practice "failure" is because you didn't do these 3 steps

Recently, influenced by various sports live broadcasts, many of Dad’s review friends have become addicted to sports and cannot extricate themselves.

For those who are new to sports, there is no motivation to get a gym membership, and private lessons are too expensive. It is best to watch live broadcasts and exercise at home.

But exercise is not that simple. Some friends don’t listen carefully during live broadcasts and use too much force, which results in injuries...

Today we will tell you in three steps how to exercise without getting injured and easily lose the fat around your waist!

01

Pre-exercise preparation

A desire to exercise

"Turning means practicing!"

"Collect it first and practice it tomorrow!"

The result is that it is gathering dust in the favorites...

There are many people like the director, who lay in bed at nine o'clock on Saturday morning and turned on Coach Liu's live broadcast. They were very happy watching it. A happy weekend began like this, and they didn't move at all.

Before exercising, we need a firm desire to exercise so that we can really move instead of just watching the fun.

Sports shoes + fitness mat

Many masters of fooling around simply wear slippers when exercising at home.

The floors and tiles at home are slippery, and wearing slippers while exercising will make you more likely to slip and get injured. It is also not suitable for various jumping sports.

When you exercise at home, you should also wear sports shoes and lay a fitness mat.

Here is a key point, sports shoes are those with soft soles and good shock absorption. It does not mean that all sports brand shoes are called sports shoes. For example, dad shoes are not suitable for sports because of their hard soles and high heels.

On the one hand, fitness mats can also play a certain role in shock absorption and anti-slip; on the other hand, they are the cornerstone of neighborhood harmony.

Unless you live on the first floor, you will most likely receive greetings from your neighbors if you jump around.

Sports bra (optional)

There is nothing wrong with exercising at home in your pajamas, as they are loose and will not restrict your movements.

Sisters who are preparing to jump around should still wear sports bras to protect their breasts and reduce the discomfort caused by breast shaking during exercise.

Like the editor, sisters who are too lazy to wear sports bras can consider doing static exercises such as wall squats.

02

Pay attention during exercise

Start with a Warm-Up

After talking about the preparations before exercise, we can get moving!

Fitness novices usually don’t have any plans. They watch fitness live broadcasts, get infected, and then exercise passionately, often without any warm-up...

Have you ever moved unconsciously while listening to Compendium of Materia Medica?

Before any kicks or leg raises, warm up with the Great Stretch:

1. Stretch your arms upwards, with your palms facing each other and your fingertips pointing to the ceiling; take a step forward with your left leg and squat.

2. Lower your arms; bend your left arm and lower it, with your elbow touching the ground as much as possible.

3. Rotate your upper body to the left and open it. At the same time, straighten your left arm with your fingertips pointing toward the ceiling.

4. Restore.

Do the same stretch on the right side.

Action Standard

As a fitness novice who has experienced private training, group classes, and followed live broadcasts, but has no trace of training, every coach I have met will talk about the importance of standard movements.

To be honest, we often don't realize whether our movements are standard or not.

I thought my movements were standard, but when my friends watched my sports videos as funny videos, I realized how weird my movements were.

The coach kept his back straight, but I couldn't help but hunch over.

The coach pointed his knees at my toes, and my knees unconsciously buckled inward.

The coach's knees and elbows were slightly bent, and I unconsciously stretched them straight.

The coach's movements were smooth, but I just looked uncoordinated.

Here I would like to remind everyone to pay attention to the standard of movements when following the live broadcast or taking group classes.

If the movements are not standard, the training may be ineffective and may also cause compensation in other parts of the body, leading to injury.

For example, some friends want to use plank exercises to train their abdominal core strength, but they end up using their abdomen instead of their lower back, causing back pain after the exercise.

Always be bad

Some friends may ask, what if I can’t do some movements correctly?

This is when you have to learn to give up.

The advantage of practicing with a live stream is that you can stop at any time if you can’t do it, can’t keep up, or are too tired, without having to worry about embarrassment.

But it doesn't mean that you should stop immediately when you are tired. According to the overload principle of sports training, to improve muscle mobility, muscle training needs to exceed the daily load.

We can persist a little more every day and gradually improve our athletic ability.

03

Stretching after exercise

After training with Coach Liu, the most important thing is to stretch properly. The consequence of not stretching is that you will be sore all over when sitting in the office the next day.

The thoughtful Dad Review has also prepared some stretching exercises for everyone, so hurry up and collect them and use them after exercise!

Legs & Buttocks

Leg stretching is divided into the thigh and calf, and also divided into the front, back and inner side. We can use these movements to stretch, and hold each movement for 10 to 15 seconds.

After doing squats or high leg lifts, our hips also need to be stretched well——

arm

After boxing or practicing swan arms, don't forget to stretch your arms.

Place your right hand between your shoulder blades and hold your right elbow with your left hand.

Use your left hand to grasp the top of your upper arm just below your right elbow and push your right elbow toward the back of your head and toward the ground.

Repeat these steps for the other arm.

Both sides of the body

After doing shuttlecock exercises and side kicks, stretch both sides of your body to fully relax yourself.

There are many more stretching movements, here are just some for your reference.

In fact, exercise is not as difficult as we think. Everyone can easily exercise at home.

Even those who are new to sports can slowly work towards becoming fitness experts, but they must proceed step by step to avoid injuries caused by overexertion.

Finally, I wish you all happy sports without injuries, and better and better health!

"Turning means practicing!"

Editor | Tang Tang

Design | Sour

References

[1] Arnold G. Nelson, Jukka Kokkonen. Stretching Exercise System Training: Full Color Illustrated 2nd Edition. Beijing: People's Posts and Telecommunications Press, 2016.

[2] Bob Anderson. Stretching: The best exercise. Beijing: Beijing Science and Technology Press, 2010.

[3] Han Nuo. Basic Theory of Sports Training: Full Color Illustrated Edition. Beijing: Posts and Telecommunications Press, 2020

[4] National Academy of Sports Medicine/Michael A. Clark. NASM-CES National Academy of Sports Medicine Corrective Exercise Guide. Beijing: People's Posts and Telecommunications Press, 2019.