Tag: sports medicine department

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Treadmill, runway, main road, where is the best place to run?

Running has become very popular all over the world in recent years. The circle of friends has gradually developed from showing love and basking in delicious food to showing running and basking in kilometers. There is a long-standing idea that the softer the road surface, the better, such as lawns and plastic runways. However, running on hard roads has a greater impact on knees and is more likely to cause damage. Then the question arises: Is running in different places the same? Is it better to choose treadmill, road running or professional plastic track? Does running on hard roads hurt your knees? Indeed, some studies have found that when running on hard roads, runners are more likely to bend their Read More …

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Intermittent running VS uniform running, which running training is better?

Intermittent running and uniform running are the most common training methods in mass running training. It is also of concern to everyone which running method has better exercise effect. In fact, in the special endurance training, it is not so classified. It has a clearer and more detailed training division, including long distance running, rhythm running, Fatlake running, lactic acid threshold training, etc. Is what running at a constant speed? As the name implies, running at a constant speed is to run the whole course at a roughly constant speed. This kind of training is characterized by: during the running process, you will not feel particularly tired, you can stick to it more easily, and at the same time, you Read More …

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How to slender the calf? All the common questions are here.

How did my calf bulge out? Bulge out a big piece! How ugly! Galloping in the gym for many years, I often hear girls say this sentence. Every time I see the problem of [thin legs], I have a headache. Today, sort out the common problems. Judge the type of calf thickness First, let’s judge which type of calf is thick, so as to give a solution to the disease. The judgment actions are as follows: first tighten the lower leg, then use the index finger and thumb to pinch the skin of the leg; [Muscle Type]: If your muscle lines are obvious and sebum is thin, it is a little difficult to reduce the circumference of your calves. This Read More …

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Teach you 7 minutes of exercise. No time is no excuse.

What is a 7-minute exercise? The 7-minute exercise method is a group of High Intensity Fitness Circuit (HICT) with 12 important movements. It can effectively exercise the main muscle groups of the body and perfectly combine aerobic training and resistance training. It is time-saving, effective and scientific, and has also been strongly recommended by the American Sports Medical Association (ACSM). How to complete the 7-minute exercise? In about 7 minutes, complete 12 movements, each taking 30 seconds and repeating 15-20 times. After completing one action, rest for 10 seconds before starting the next action. By analogy, after completing all the movements in 7 minutes, you will obviously feel faster breathing and faster heartbeat. According to your personal situation, you can Read More …

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Exercise only on weekends? Don’t be a weekend warrior prone to sports injuries.

Many office workers, whether they work from nine to five as civil servants or 996 in Cheng Xuyuan, always have no time to exercise at ordinary times. However, now, whether it is medical science or [health care], it is said that people should do more activities, isn’t it? So, come out and have some activities on weekends. Generally speaking, everyone should ensure at least 150 minutes of moderate intensity exercise every week. If all these exercises are put on weekends, will how? This is the legendary [Weekend Athlete)] or [Weekend Warrior)]. Occasionally exercise, have what problems? Sports are good, but [Weekend Warriors] are not necessarily good. At ordinary times, I don’t have the habit of exercising, and I suddenly do Read More …

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Rowing machine: efficient aerobic exercise, fast burning of fat, strengthening heart and lung function

Dragon Boat Festival, Dragon Boat Race. Dr. Clove came to talk to fitness enthusiasts about how to have a pleasant [boating] at home without rivers or lakes. If you saw a foreign program < The Biggest Loser > > in your early years, you may have a little impression on rowing machines. However, more sports-loving friends saw Frank using the rowing machine in the American TV series House of Cards, which contained several sets of complete side shots, and only then did they remember the rowing machine more deeply. Sitting Rowing Device ≠ Rowing Machine If you use the rowing machine for the first time, you may not feel any tiredness, but you just feel that the trapezius muscle from Read More …

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These methods will help you eliminate your double chin.

Many friends accumulate too much fat around their necks due to overweight and obesity problems, resulting in double chins, sometimes N chins. This is medically called “mandibular fat bag”. Some lose weight too fast, the skin does not have time to tighten, easy to become loose, so that [I am very thin, why still have double chin]; Or just as you grow older, your skin becomes loose, which will make your skin droop into several layers under the influence of [gravity]. Reasons for the Formation of Double Chin There are several factors that may promote the formation of double chin: poor body posture, lack of exercise, obesity, age growth and heredity. For example, genes determine that some people are born Read More …

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This kind of underwater exercise is more slimming! Even if you can’t swim, it will be useful.

Summer has arrived, are you still worried about not finding suitable fitness and weight loss exercises? I want to keep fit but I am afraid of sweating all over, and I don’t like to be exposed to the sun, right? Running, calisthenics and cycling all seem to be a little unbearable. Therefore, swimming, which can not only cool down the summer heat, but also exercise the body, naturally becomes the first choice. That can’t swim, what should I do? Don’t worry, swimming is not the only underwater exercise choice that can lose weight. Underwater Exercise Makes Weight Loss More Underwater exercise makes you lose more weight! Underwater exercise makes you lose more weight! Underwater exercise makes you lose more weight! Read More …

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This training can not only improve the athletes’ reaction speed, but also prevent the elderly from falling down.

Friction! Friction! It’s the devil’s pace! What kind of pace is the devil’s pace? Many people will think of words such as speed and sensitivity to describe it. In Tian Long Ba Bu, the martial arts Juexue Ling Bo Wei Bu is also famous for its speed and sensitivity. Many people think it is just a nihilistic legend. However, in real life, there is indeed a kind of pace training method. Although there is no exaggeration like martial arts fantasy, it is often practiced and can walk as fast as a fly and be as light as a swallow. Here, I’d like to introduce you to the sensitive ladder. Exercise Effect of Sensitive Ladder 1. Improve lower limb sensitivity and Read More …

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Running is afraid of destroying your knees. What should I do? Recommend these 5 valid stretching actions

Questions such as [running hurts the knee] [hurting the knee and not being able to run] are often asked by people. Does running really destroy your knees? When running, our knee joint not only has to bear the heavy pressure of body weight, but also has to buffer the impact from the ground. Therefore, the knee joint injury caused by running is mostly [chronic overuse] injury, which is commonly referred to as [running knee]. Many friends, hearing that knee injury is permanent and irreversible, dare not run. In fact, this may be a bit too worried. You need to focus on several issues: Is the amount of running super large? Is it athlete-level, perennial, long-distance running training? If so, it Read More …