Chinanews.com client, Beijing, May 12 (Reporter Wang Yu) “My expression is leisurely, I dance roughly, and my movements are relaxed and comfortable. You can’t learn it…”
The magical shuttlecock exercise Actions are accompanied by dynamic music. These days, whether it is a short video platform or opening a circle of friends, the craze of online aerobics is flooded by the whole nation.
Under the new crown pneumonia epidemic, the demand for online fitness has been further magnified. Driven by many anchors, more and more people have participated in it, and the atmosphere has become stronger. In addition to Liu Genghong, many fitness experts, Olympic champions, and fitness organizations also use the Internet to promote national fitness in various forms.
Screenshot of Liu Genghong’s fitness teaching video
However, at the same time, many netizens are trying to follow online fitness After the course training, not only did it not have the effect of strengthening the body, but instead suffered from physical discomfort due to the inability to adapt to the rhythm of the exercise. Many netizens joked: “After 5 minutes of jumping, my heart asked me, did it stop or I stopped?”
A few days ago, topics such as “fat-burning exercises, don’t practice indiscriminately” rushed to the hot search on Weibo. Including Liu Genghong and other anchors have also repeatedly reminded everyone to “step by step and do what you can”, but there are still netizens with varying degrees of injuries. How to avoid it? Yan Qi, a researcher at the Institute of Sports Science of the General Administration of Sports of the People’s Republic of China, put forward two core concepts in an interview with a reporter from Chinanews.com, as well as five key points for simply testing one’s own motor function.
Data map: People are exercising. Photo by China News Agency reporter Yi Haifei
Concept 1: Scientific exercise is the best medicine
“Exercise itself will bring a certain amount of pressure to the body. The key is to look at your own sports foundation and choose an appropriate exercise method. Some practitioners’ physical function and athletic ability cannot meet the requirements of (on the Internet) exercise, and they do not develop according to a step-by-step process, but go directly to a very high intensity If you don’t adapt to your body, you will be easily injured.” Yan Qi said in an interview with a reporter from Chinanews.com.
Blindly following the trend in the absence of knowledge of exercise science and their own body, many people suffer from the “suffering” of exercise. “In the past, it was said that ‘exercise is good medicine for the body’. In fact, we should view this sentence from a dialectical point of view. Exercise is medicine, but it is not necessarily good medicine. Only scientific exercise is good medicine.” Yan Qi said.
Concept 2: Do a good job in the quality of the movements first, and then pursue the training volume
It is worth noting that online fitness can only be a “Yi Hulu painting”. scoop”, whether the movements in the exercise are standardized, whether the joints are in place, and whether the breathing method is correct, the bodybuilders can’t evaluate it. In this way, not only the quality of fitness cannot be guaranteed, but there are also risks.
Yan Qi said, “There is a saying that is very suitable for the public, that is, to first improve the quality of movements, and then pursue a larger training volume. This is also the core concept of functional training.”
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Yan Qi told reporters, “If you have physical injuries, joint insufficiency or physical dysfunction, when you do difficult training, the risk of injury is much greater than others.”
Infographic: Citizens exercise in the gym. Photo by China News Agency reporter Yi Haifei
How to conduct a preliminary exercise ability self-assessment? Yan Qi introduced several simple methods.
First, for example, there is an action of touching the foot with internal rotation of the hip joint, which many people cannot touch, indicating that the function of flexion, extension and rotation of the hip joint is hindered;
Second, lie on your back and actively lift your leg on one side. If the angle between the leg and the ground is less than 70 degrees, the range of motion of the hip joint is limited. We should do some flexibility exercises first to improve hip joint function through foam rollers or stretching;
Third, after lying prone, the thighs should be close to the ground and the knees should be flexed to see if the flexion angle can be vertical or as close as possible. thigh. If the angle with the upper body is less than 45 degrees, the range of motion of the knee joint is limited;
Fourth, kneel on one knee facing the wall, the toes of the front toes are about 15 cm away from the wall, and the heels Push the knee joint forward without lifting it. If the knee joint cannot exceed the toe by more than 10 cm, it also means that the range of motion of the ankle joint is limited; , If you feel pain in the knee joint or waist during the squatting process, it means that the knee joint, ankle and hip joint are at risk, and high-intensity exercise is not recommended.
Yan Qi said: “In fact, we have been advocating a concept, from function to physical fitness, that is to improve one’s own function first, because joint stability and physical flexibility are the foundation of physical fitness.”
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Photo courtesy of respondents.
“Active fitness itself is a good thing, and the way of exercise after staying at home has changed a lot. It is also a good thing to drive everyone to exercise at home and improve their immunity through the Internet or new media. But everyone’s own abilities are different, so you have to choose the exercise method that suits you.” Yan Qi said. (End)