Associate Professor, Dr. Nguyen Quang Dung advises everyone to exercise according to instructions, listen to the body, do not overexercise and limit movement when injured.
According to Associate Professor, Dr. Nguyen Quang Dung - Deputy Head of the Department of Nutrition and Food Safety at Hanoi Medical University, injuries caused by incorrect exercise and unscientific nutrition are common problems encountered during the training process of many young people while at home during the epidemic season. He gave some advice to help maintain an active lifestyle and improve body resistance.
Associate Professor, Dr. Nguyen Quang Dung (far right) instructs practitioners.
Practice according to the instructions
If outside the gym, the coach will choose appropriate exercises based on each person's goals, then at home, everyone will have to choose for themselves. To do this, Associate Professor, Dr. Nguyen Quang Dung advises that each person needs to understand their body very well and then find suitable exercises. Below are basic notes for 3 exercises that people often like when practicing at home.
Push-ups: This is the move most often used by men. It's relatively simple and has the potential to help strengthen the chest, shoulders, and triceps. However, to do the movements correctly and stimulate muscle groups to develop effectively, practitioners need to pay attention to a few things such as: hands on both sides must form an arrow shape; keep your back straight, don't sag; Don't raise your hips too high.
When going down, inhale and exhale evenly and slowly when going up. This exercise does not specify a minimum number of repetitions. You balance yourself according to your strength to do it. Ideally, you should do 3 sets of this exercise, 8 times each set and rest 15 seconds between sets.
Crunches: With crunches, practitioners can practice even while lying on the bed, the floor or any comfortable position without using any equipment. Like push-ups, the key to success when doing sit-ups is knowing exactly how to do them. Some notes when practicing crunches include: you should only lift your shoulders about 7 to 10 cm above the floor instead of sitting up at a 90 degree angle to ensure your back is not injured. The hands should only be loosely placed behind the head and not pulled forward because this puts pressure on the neck, causing pain and injury to the neck.
Regular exercise helps the body stay healthy and flexible.
Cardio: Cardio is exercises related to the heart. This is not a specific exercise but a method that combines a system of many different movements to help the body control heart rate, support blood circulation and increase muscle endurance. Cardio methods are considered a healthy way of exercising that can be maintained long-term because they are very beneficial for health in addition to the purpose of weight loss and fat loss.
A cardio exercise usually lasts 20 minutes but burns the same amount of calories as jogging for 40 - 60 minutes. However, practitioners should warm up carefully so that their whole body can keep up with the pace of the workout. If you start slowly, when you enter high-intensity exercise, you will be very tired. Not only will fat not decrease, but it will cause your body to lose strength quickly.
Practitioners can refer to standard home exercises and nutritional advice from the Vietnam Young Physicians Association in the program "Healthy x3 Overcoming Covid" here.
How to care for an injury
Associate Professor, Dr. Nguyen Quang Dung said that exercising at home during the epidemic period without supporting equipment such as shoes, mats, belts, suitable elastic clothing or being too hasty and enthusiastic can lead to injuries such as: muscle tears, sprains, stretched ligaments, even ligament ruptures, bone attachments.
"Injuries are not only likely to happen to beginners, but people who have practiced well can still experience injuries due to overloading exercises or repeating the same joint many times. When injured, immediately need to immobilize the ankle joint with a splint, limit pressure on the painful leg, apply an ice pack to the swollen and painful area many times, for 10 - 20 minutes each time," he said.
In addition, practitioners need to use elastic bandages to compress their ankles, sit and elevate their legs for 2 - 3 hours a day, to help reduce swelling and bruising. In addition, when injured, practitioners also need to take pain relievers and anti-inflammatory drugs. They should not massage with hot oil, alcohol, or apply salt because it will cause more bruising and make it difficult to heal; Absolutely do not apply bear bile or apply leaf compresses to painful, swollen areas.
When injured, the practitioner needs to immobilize the ankle joint with a brace and limit activities.
To minimize injuries that can occur when exercising at home, people need to arrange a place to exercise with a well-ventilated environment, not too hot, with a ceiling above 3m high. In addition, practitioners must warm up with gentle and effective movements; It is necessary to warm up the body properly by relaxing muscles, increasing joint mobility before sports activities.
According to doctor Quang Dung, practitioners need to have a scientific exercise schedule, with a rest period between exercises to avoid injury. In addition, it is necessary to drink enough water and build reasonable, hygienic, nutritious eating habits with calcium-rich foods such as milk, shrimp, crab... to help improve bone health and physical health.
Hai My
Source: https://vnexpress.net/chuyen-gia-tu-van-tap-the-duc-dung-cach-tai-nha-4286753.html