"Would you like to go to Yilan to climb Matcha Mountain on holidays!" Recently, hiking and walking has set off a trend. I have prepared various equipment before my trip, but I often forget the most basic enthusiasm. Physical therapist Jian...
"Would you like to go to Yilan to climb Matcha Mountain on holidays!" Recently, hiking and walking has set off a trend. I have prepared various equipment before my trip, but I often forget the most basic enthusiasm. Physical therapist Jian Wenren teaches step by step. He can use "tools" to move the tension in front of him, how to walk up and down the ramps, and how to get exercise cramps. Even the inconvenient movement can use "tools" to move, step by step to the end of the exercise, which is simple and easy to understand and easy to operate.
Teacher's pre-trip reminder:1. Exercise and sweat a lot, and drinking pure water is not enough. You can add some salt to the water to supplement the electrolytic quality such as calcines, calcines, calcines and debris.
2, High temperature alarm! The outdoor Celsius is over 38 degrees, so don't go out to exercise.
Pre-trip education for simplified teachers! The up and down slopes protect the lower body. This stretch before and after exercise will relieve the pain. 1. When climbing and hiking, you will encounter up and down slopes. The stretching of the stalk is particularly important. Before you go out, you can find a stone chair or a high point, step on your left foot, and step on your lunge posture. The body slowly presses down to the muscles of the stalk and knee joints. As long as you feel the fascia slightly stretching and flexing, you can stretch the sides.
2. Three-step verbal movements are like "using the palms to go uphill, using the tips to go downhill, and using the heel to go downhill". When climbing up the hill, you must use two-thirds of your palm to step forward to keep your feet stable to avoid twisting. When going down the ladder, you should first step out of the tip of your foot to make a sluggish movement. You need to use your feet to go downhill, because many people will use their feet to step on the ground, which can easily cause knee impact and damage. If you use the tip of your feet, it may cause blood stasis on your feet.
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3. After a hiking journey is over, you can hold the tree or wall to maintain the center of gravity. Pull your right hand up and lift it up, slowly pull it to your thighs, stretch your quadrilateral muscles, and then switch to the other side after it is over.
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1. Climb the mountain and walk slowly, without rushing. At any time, if you are a little breathing or tired, you can find a place to rest, stretch and stretch and then go out.
2. Just like wearing eyeglasses if you have poor vision, you can use crutches and knee protection if you are not inconvenient to your feet, and step on the stable ladder trail with small steps. Using the "power of the tool" of the tool, you can also enjoy the fun of climbing.
Ah! How to do cramps during exercise? … "Reverse direction" loosening tight musclescramps are divided into many types:
1. Overwork: For example, a large amount of exercise causes muscle fatigue.
2. Cold and hot temperature difference: The muscles suddenly cramp, such as jumping to a swimming pool with low water temperature during heavy hot days.
3. Sudden force cramps
4. Imbalance in electrolysis after a lot of sweating
5. Poor cardiopulmonary blood circulation function
6. Lumbar vertebrae and other problems
cramps are caused by sudden tightening of muscles, causing pain. Relaxation is the first step, and then slowly stretch and untie the cramped area. For example: when the calf cramps, you can do a lunge to pull the calf; when the thigh cramps, you can sit on the ground and straighten your thighs, place your hands on your toes, and slowly press down your body.
Simple teacher reminds:On the basketball court, I will always see someone cramps and resting on the field halfway through playing. Teammates will kick the bottom plate of the foot to relieve the symptoms, but this is actually very dangerous! If the kick is too strong, it will cause severe muscle damage.
Therefore, it is recommended that people with cramps stretch their own ribs. If they cannot straighten their feet, they can ask someone to push forward and use a force to help, or use a towel to stretch the foot base.
(Responsible editor: Ye Zicen)
