Strength training is good for people’s health. Good muscle strength, flexibility and balance ability can help prevent joint and bone injuries, prevent falls, and improve fatigue resistance. However, sometimes if the amount of training is suddenly increased and the frequency is too high, which exceeds the body’s endurance, the body fatigue cannot be recovered well, which may lead to movement deformation, non-standard and other situations, and Sports injury is easy to occur.
In training, we should know where our limits are. We should not try to be brave, not blindly increase the training intensity, and pay attention to arranging rest time for the body, so as to better avoid Sports injury and gain healthy body.
Strength training is different from general physical training. in order to carry out safely and effectively, we must have a reasonable training plan. Generally speaking, good fitness results can be achieved by more than two times a week, 40 to 60 minutes each time, including Strength training of major muscle groups of the whole body. For the body, Strength training is a process of exerting pressure on the Motor system and the respiratory and circulatory system. It requires sufficient rest and appropriate energy intake at any time to allow the body to recover from the pressure until the body adapts to the pressure, and the adaptability of sports, respiratory, circulatory and other systems will increase accordingly. This is a “pressure recovery adaptation” model. The formulation of various sports training plans should follow this framework.
It is recognized that adequate warm-up before exercise is a necessary step to prevent all kinds of Sports injury, and standardized training actions will help reduce Sports injury. In Strength training, the completion of almost all movements is inseparable from the stability of Core stability, and there are few special waist alone. If the back is arched, the waist collapses, and the waist shakes during the exercise, it means that the Core stability do not play a good role in stabilizing, and low back pain often occurs after the exercise.
Strength training beginners should play a good basic skill of training. Start from small weight, gradually increase the strength and stability of their low back muscles and abdominal muscles, and then gradually increase the weight. Veterans with training foundation should not blindly attack large weights. The survey shows that most of the lumbar disc herniation caused by training occurs in the process of lumbar shear force such as hard pulling, bending rowing, etc. If the Core stability relax during these movements, the shear force will act on the lumbar disc and small joints, which is very easy to lead to lumbar disc herniation and lumbar spondylolysis.
Post time: Aug-05-2023