Exercise every day to give you health!
Today is bin less for you 2522 days
Although exercise has many benefits, it is also important to note that excessive exercise will increase the risk of sports injuries. If you find yourself with minor injuries and illnesses in recent times, such as joint ligament strains, muscle soreness, etc., you must consider whether you are overexerted. How can I tell if I'm overexerting? Coach Xiaowen told you today.
Coaching coach for this issue
【Overexertion? Judge it this way]
There are two ways to judge: monitor the relevant objective indicators and the subjective sensations of the body.
In terms of subjective feelings, it is mainly to feel very tired, serious and even disgusted with exercise, and when it is time to exercise, it is time to escape, or when the exercise is halfway through, it is listless and has to give up.
DAY4: Xiaowen teaches you to practice hips
Action 1 / Bow and arrow squat
Effect: Exercise the hips and shape the buttocks
Points: chest and abdomen, hands crossed waist, feet back and forth separation, do squat lunge, exhale the hips, legs to lift the body, inhale when descending, this is the classic training action of exercising the lower limbs; you can also change to the step of the bow and arrow squat exercise, the left and right legs alternately step forward, exercise the lower limbs at the same time to enhance the stability of the core has a better help. Each group is 60 seconds, with a break of 30 seconds between groups, and 3 sets are completed
Action 2 / Alternating side lunge squat
Points: Stand up with your chest and abdomen, take a large stride to the left with your left foot, press down, form a side lunge, and raise your arms forward; the left hip and legs push your body back into the standing position; then change your right foot to do the same side lunge exercise. Alternating exercises on the left and right legs. At the beginning, the amplitude of the hip pressure does not have to be too large, and after adaptation, the amplitude of the downward pressure is gradually increased, which can well exercise the muscles of our hips and legs. Each group is 60 seconds, with a break of 30 seconds between groups, and 3 sets are completed
Action 3 / Cross Crouch Jump
Points: After standing up with the chest and abdomen, gently jump up, forming a left foot in the front and right foot in the back of the lunge, hips, legs when the force to jump up, the feet open to the sides, complete a semi-squat action, hands on the knees, jump up again, this time form the right foot in the front left foot in the back of the lunge. During the movement, try to keep the upper body straight as possible, do not hunch over. This movement exercises hip and leg and cardiopulmonary function. Each group is 60 seconds, with a break of 30 seconds between groups, and 3 sets are completed
Health Tips
【Objective indicators of overactivity】
In terms of objective indicators, there are mainly hormone levels, as well as changes in related biochemical indicators, such as changes in cortisol levels and changes in testosterone levels. Overexertion can lead to elevated cortisol levels and decreased testosterone levels. The detection of these biochemical indicators needs to be carried out by professional institutions to draw blood for testing, which is relatively complicated. In fact, there are also some objective indicators that do not need to rely on professional institutions and testing equipment, and we can monitor themselves more accurately.
[1] "Immunity". Overexertion can cause the body's immunity to drop, making us susceptible to illness. For example, often colds and fevers. If you've been sick for no reason a lot lately, you should consider whether you're overexerting.
[2] "Strength Level". Excessive exercise can lead to a decrease in physical fitness such as strength levels. For example, if you can usually pull 100 kilograms hard, but now you can only pull 100 kilograms 6 times, the strength is significantly reduced, it is likely to be caused by excessive exercise.
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