What should I pay attention to when playing football?

As a mass sport, football has the function of strengthening the body, relieving stress and improving the flexibility of joints. The following is what I collected for you to pay attention to in football. Welcome to reading. Precautions for playing football Warm-up exercise before playing football. Before playing football, you should do some light warm-up exercises with less exercise. For example, jogging for a few minutes, stretching muscles, moving ankles and knees, making the body sweat slightly, pulling apart joints and ligaments, moving joints that will be used in all sports, such as ankles, knees, wrists and hips, is conducive to the efficiency of muscle activity and joint lubrication, and can prevent sports injuries. Wearing anti-slip shoes that fit your feet is the most important thing to play football, and the most important thing in football is to play with your feet, so the choice of shoes is more important. Be sure to fit your feet, otherwise your feet will be extremely uncomfortable during exercise, and they are also non-slip, preferably rubber-soled football shoes. When playing football with stockings, you usually choose to wear stockings. On the one hand, it can protect your calf, on the other hand, it can make your leg muscles more tense and concentrate when playing football. Before playing football, it is best to wear leg pads and ankle pads. Protective devices such as elbow pads can better protect themselves during exercise. Prepare breathable and sweat-absorbing sportswear. Football has a lot of running times, and the amount of sweating and movement range are relatively large, which requires you to choose loose clothes when choosing clothes. Breathable sweat-absorbent sportswear. Choose a regular court to play football. Don't choose places that don't meet the requirements of football venues and facilities. Rugged ground and sundries (runways and bunkers) are easy to cause ankle sprain, periosteum injury and achilles tendon strain. Practicing in a regular venue can not only protect your body better, but also practice better. Pay attention to hydration when playing football. Football exercises a lot. Not only before and after exercise, but also during exercise. It's best to drink less often, and don't drink a lot of water at a time. It is best to drink some light salt boiled water to better replenish water. Pay attention to relax after playing football. After playing football, you can do some actions to make your body recover as soon as possible. Five to ten minutes of "relaxation exercise" will help the heart rate drop gradually and steadily. You can do some activities such as jogging in situ and static stretching to relax your body. Don't take a bath immediately after playing football. It is not advisable to take a bath immediately after playing football, or even take a cold bath. Because the metabolic process of the body is strengthened during exercise, the subcutaneous blood vessels dilate and sweat a lot. Take a cold bath immediately after exercise, so that a lot of heat generated in the body can not be dissipated well, forming internal heat and external cooling, destroying the balance of the human body and easily getting sick. The correct way is to take a rest after exercise (subject to the pulse returning to near normal number), and then take a bath, preferably a warm bath. Benefits of Playing Football Exercise Football, as a mass sport, can play a role in keeping fit. In football, you need to run the whole game, and the intensity of the exercise is quite large, which can play an exercise effect. Relieve cervical discomfort Some office workers often have some cervical and shoulder problems when sitting in front of the computer. When playing football, the action range is relatively large, so it is necessary to stop and run, and it also promotes the back to be straight and relaxed. Long-term persistence will improve cervical discomfort. People who insist on playing football to prevent myopia usually play football for about 1 hour at a time. Their eyes follow the ball and look straight into the distance, and their eyes can get a good relaxation and rest. Helps to prevent myopia. Relieve stress. The pressure of life and work in modern society is great. If you can't release stress, it will lead to depression. When playing football, you can think nothing, put down all the burdens in your heart, vent your bad emotions in sweat and relieve the pressure on your body. Increasing vital capacity Playing football for a long time can make the lung function stronger, the vital capacity increased, the pectoral muscles stronger and the respiratory system more powerful. Improve the flexibility of joints. Sticking to playing football can also enhance the strength around the joints, and the joint capsule and ligament are also thickened, thus increasing the stability of the joints. At the same time, the joint capsule, ligament and muscles around the joint are stretched, thus improving the flexibility of the joint. Strengthening Leg Skeleton Football is the most used leg and the best exercise to exercise the leg. In the process of continuous leg movement, it promotes metabolism, improves the blood supply of bones, and makes good changes in the morphological structure and function of bones. Bone density becomes thicker, which makes bones thicker. According to the different pressure and tension, the arrangement of trabecular bone is more orderly and regular, and the muscle adhesion process on the bone surface is more obvious. These changes make bones stronger and stronger, thus improving the functions of bones in bending, bending, compression and torsion. Preventing heart disease Sticking to playing football will make your heart and cardiovascular system powerful. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, kicking the ball will accelerate the blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through whole body exercise, it can promote venous blood to return to the heart and prevent venous thrombosis. To improve the nervous system of the brain, the eyes should be watching and the feet should be kicking. The football field is changeable, not only the feet should be fast, but also the eyes should be looking in all directions. The brain should quickly judge the situation and grasp the best opportunity. During the whole football match, players are required to pay close attention, especially in regular matches. But it is such a long-term exercise that the function of the central nervous system of the brain can be continuously enhanced through exercise. Improve the body's reaction ability. As mentioned earlier, when playing football, you need to look around and listen to all directions. Especially in the football match, the brain and body should be in a state of fighting at any time. Once anything happens on the court, the body needs to make the fastest and most accurate response to help the football match win the final victory. In the long run, the central control area of the brain can be exercised, and the body's response ability and sensitivity can also be continuously enhanced. Enhance the heart function When playing football, the body is under the influence of running and jumping for a long time. The tense activity of muscles increases the work of the heart, and the body organs need more blood supply to support football. The heart will continue to grow, the heart wall will continue to thicken, the muscles will become stronger, and the heart function will become stronger and stronger. Can help prevent and treat cardiovascular diseases. However, it should be noted that patients with physical diseases must consult a doctor before considering whether to play football. Enhancing respiratory function Playing football is more exercise than running, so it needs to inhale more oxygen and exhale more carbon dioxide. In this breath, the range of motion of the chest will also become wider. This process brings about the continuous strengthening of vital capacity, stronger chest muscles and stronger functions of the whole respiratory system. Enhance team awareness. Playing football stresses the spirit of cooperation. Any football player who only thinks that the ball is under his feet and only wants to shoot for the limelight is not a qualified football player, and his team will not win. Playing football requires the tacit cooperation of the team and pays attention to the personal interests under the team rights. Playing football often can effectively enhance team consciousness. Strengthening the strength of lower limbs Playing football is one of the best ways to practice leg strength. We know that in the process of playing football, legs play an important role, and football also gives legs the best return. It can strengthen your leg muscles, accelerate blood circulation, strengthen leg bones, strengthen joint strength and so on. Playing football is an intense sport. You can do other sports to strengthen your physique and better adapt to the intensity of playing football. Of course, warm-up exercises before exercise are also indispensable. The disadvantages of playing football cause trauma. Playing football is a strenuous exercise, which is easy to cause trauma in the process of playing football, such as fracture, dislocation, joint strain, muscle strain and soft tissue contusion. People with retinal detachment from myopia, especially those with high myopia, will have weaker vision than the average person. If you play football and other strenuous exercise, it is easy to cause retinal detachment and even blindness due to strenuous exercise and eye trauma.