How can we reduce the pain of cheerleading? Can you elaborate on it?

Don't start with formal training. Warm up gradually, get yourself back in shape and prepare for formal training. If the weather is cold, you need to wear more clothes to keep warm and extend the preheating time. Don't warm up with heavy objects. You can warm up by doing some flexible stretching exercises at the beginning of the activity. Don't spend too much time, about 10 minutes. Oxygen to the blood, energy to the whole body.

2. Correct training

Correct training not only refers to the correctness of the training methods of various parts of the body, but also includes the rationality and correctness of the arrangement order before and after each exercise. Because the blood flowing to muscles is a tool to exercise and protect muscles. During training, keep the area you want crowded as long as possible. For example, after you finish chest exercises, you'd better practice your shoulders at once, not your calves. Many biceps injuries occur at the beginning of arm flexion training. This is because the improper method of putting the straight bar and barbell together will lead to excessive pressure on the elbow joint. No matter what others say, never take barbell bending as the first action in arm training.

Don't strain your muscles.

When the body sends out the signal "I can't do it anymore" and "I can't practice it anymore", and you ignore this signal and go your own way, then you are not far from being injured. You should know that overload and overtraining in training are two different concepts. Although there is almost no difference in training, they will bring you completely opposite results. It is wise to know and distinguish between the two.

Step 4: Focus.

Don't let others distract you when you enter the gym to start training. When training, keep your eyes on yourself and your muscles in the mirror. Injuries caused by carelessness and small talk training may happen at any time. We are here to exercise, not to exercise a "strong mouth".

5. Reasonable nutrition

Food is the energy and material for our progress. If there is no reasonable nutritional supplement, it will be impossible to make progress and reach the best state. The so-called rationality is to meet the special needs of personality to the maximum extent on the basis of following the nature of * * *. Let reasonable nutrition quickly repair our intentionally damaged muscle fibers, make them stronger and greatly reduce the risk of injury. Reasonable arrangement of reasonable amount of exercise and improvement of training methods are important measures to avoid sports injuries. Everyone has a different amount of exercise. There is no uniform standard, it depends on the fatigue of your muscles and body. If the muscles are too tired during exercise, it is easy to cause irreversible damage.

6, choose the right sports equipment

For runners, a pair of running shoes suitable for them is very important, and it is also a key factor to avoid foot and leg injuries. For badminton players, a pair of rackets with proper weight is also an important factor to avoid hand injuries. Therefore, no matter what kind of exercise, you should choose the equipment that suits you.

7. Relax after exercise

It is also necessary to stretch and relax after exercise, because relaxation can make your body recover smoothly from the exercise state to the quiet state, accelerate the elimination of waste such as lactic acid, quickly eliminate fatigue and make you more comfortable the next day.