Associate Professor, Department of Orthopaedics, Cheng Da Medical College, Department of Orthopedics, Cheng Da Hospital
Homepage: http://ortho.clmed.ncku.edu.tw/~cjlin
The method of lacing
The movement must be able to increase its abilities and avoid injuries. Warming up and stretching are the same as the basic internal skills in the martial arts novels. They must be persevering and solid; however, many people only know one, do not know the second, or cannot master the essentials; It is not Mongolian, and it suffers from it; therefore, in order to gain maximum benefits and ensure safety, the following principles must be observed:
1. Before warming up, you must warm up first; for example, using trousers to increase your body temperature allows your muscles and tendons to be in a state of preparation. This will increase the effectiveness of stretching, and it will also reduce the chance of injury by improper reinforcement.
2. Do not pause breathing when pulling ribs; take a very slow and deep breath; pause breathing, hold your breath, increase negative oxygen debt, do not coordinate your movements, and increase your risk of lacing injuries.
3.Before and after exercise, we must pull the ribs. Most people just remember to pull the ribs before exercise. When we are tired after exercise, we don't even want to move. In fact, after the exercise, although the muscles are sore, we still have to do it gently once more. Lacing, so that the muscle fiber can be re-conditioning, speed up the recovery of fatigue, muscle conditions will be better next exercise.
4. The action of lacing should be slow and gentle. Do not press hard or press it. The purpose of lacing is to use the elasticity and extension of muscle tendons to stimulate the nerve signals of muscle shuttle and tendon-sensing bodies, and gradually increase the potential for extension and endurance. Whether it is rhythmical or fixed (for more than 30 seconds in a row), as long as it is moderating, it will be effective; the most taboos will not be able to pull down the tendons, and will be violently pressed for speeding, or others will use external force to help; Improperly, it will do harm.
5. Replace the muscles of the lacing; for the same movement, there may be many groups of muscles that together make up the same function and work together to complete the movement; but these muscles, depending on the position of the anatomy, may need to rely on different lacing motions. Stretching one by one; in addition to the synergistic muscles, the antagonistic muscles whose directions of action are opposite must also be equal to the lacing; if the synergistic muscles have lacing-snapping fish, they may reach the summit without being injured in some extreme actions; If there isn't some stretch in the muscle, it will lose its balance when it is strongly contracted, and it will also make it hurt.
6. The degree of lacing is to feel a little "tension" or "acid", but it must not be to the extent of "pain". Have"
"Tension" or "acid" is the effect that muscle sensory neurons correctly respond to stretching; however, the feeling of stretching to "pain" is very close to the extent of injury on the verge of injury. Successful warm-up reinforcement is a pleasure The propeller of the sport is also a protective cover to avoid injury; each person must grasp the above principles and establish the most appropriate routine routine for the individual, and then become a habit; this is like driving a car with a seatbelt, not for the purpose of The expressway was not remembered, nor was it afraid that the police would have to open a ticket to do it; but for their own safety, they tied the seat belt when they got on the train and warmed up when they wanted to exercise; the key was not a fluke between the first and second thoughts. The fun of it; so, happiness and security are all among them.
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