Maintaining correct posture while running is less likely to cause injuries, but don’t do these things

　　exercise It is an indispensable part of our daily life. Regular exercise can enhance our body’s resistance and reduce disease of invasion. Of course, blind or irregular exercise methods can easily lead to injuries during exercise, so we must learn to master scientific exercise methods in order to effectively avoid injuries during exercise.

　　male Maintain correct posture when running to prevent injuries

　　1. Place the soles of your feet on the ground first and lift your toes up

　　Whenever you run, as long as the heel strikes the ground, the injury will be more serious. When running, the sole of the foot must land first. During this process, the toes can be lifted slightly upward, which can protect the ankle joint.

　　2. Take a smaller pace

　　When your feet are on the ground, your hips should be directly over your feet. Once the pace is too long, destructive pressure will be generated during running and it is easy to cause sports injuries.

　　3. Tighten abdominal muscles

　　Abdominal muscle contraction helps maintain the correct posture with the chest lifted and the shoulders and hips vertical. It should be noted that do not complete this action deliberately, otherwise it will easily distract you during the exercise. It is recommended that you do some warm-up exercises that can exercise abdominal muscles before running, such as squat jumps, etc.

　　4. Lean shoulders back

　　The shoulders should be tilted back, and the shoulder blades should be pulled back and down. Swinging the arms in this posture can save energy. Incorrect arm swing will affect the regularity of body movements, thereby increasing the risk of sports injuries.

　　5. Don’t make fists with both hands too tightly

　　When running, the hands are naturally lightly clenched. Once the fist is clenched too tightly, the forearm muscles will become tight, which will hinder the normal movement of the shoulders. When running, be sure not to hold anything in your hands, otherwise it will easily cause the body to sway and prevent you from maintaining a correct upright posture, increasing the chance of injury.

　　6. Elbows close to body

　　Bend your elbows at right angles, close to your sides. If the elbows are too far apart from the body, the effectiveness of the arm movements will be greatly reduced. The coordination of the entire upper body will also be greatly affected, which both affects speed and is prone to injury.

　　After a man exercises intensely, his heartbeat speeds up and his blood pressure rises. If he does something he shouldn't do immediately, it will seriously affect his health. healthy。

　　4 things men should not do after exercising

　　Squat and rest

　　If you squat down and rest immediately after exercising, it will hinder the blood return of the lower limbs, affect blood circulation, and deepen body fatigue. Therefore, after each exercise, you should adjust by "stepping on the brakes and slowing down" and perform some low-calorie exercises such as stretching the limbs slightly or taking simple deep breaths to encourage blood in the limbs to return to the heart, which will help pay off the "oxygen debt" and speed up the recovery of physical fitness.

　　Greedy for cold drinks

　　After exercise, with the consumption of a large amount of water, there will always be a feeling of dry mouth. At this time, the human digestive system is still in a suppressed state and the digestive function is low. And after exercise, Yang Qi is in full swing. If you greedily eat a large amount of cold drinks to cool down and quench your thirst for a while, it will easily cause gastrointestinal cramps, stomach ache、diarrhea , and induce gastrointestinal diseases. Therefore, it is appropriate to add a small amount of warm boiled water at this time.

　　Eat now

　　when exercising, exercising nerve The central nervous system is in a highly excited state, which weakens the peristalsis of the gastrointestinal tract and greatly reduces the secretion of various digestive glands. It needs to be restored 20 to 30 minutes after the end of exercise. If you eat in a hurry, it will increase the burden on the digestive organs, cause functional disorders, and even cause various diseases.

　　sudden drop in body temperature

　　During exercise, blood vessels on the surface of the body dilate, body temperature rises, pores dilate, and perspiration increases. If you take a nap in the air vent immediately after exercise, or flush your head with cold water to cool down, it will cause damage to the Wei Yang, clogged pores, poor circulation of lung qi, causing physiological dysfunction such as body temperature regulation, and decreased immune function, leading to the invasion of external evils and the occurrence of diseases. (Reference website: Family Doctor Online)