How to protect joints during fitness exercises?

1. Choose the right exercise

 

Almost all sports must involve joints. High-intensity and heavy-load exercise will inevitably cause joint damage. When exercising, keep it within your ability. Do not go beyond your body's ability to pursue high goals. Before doing any exercise, master the basic movements and do the correct movements and postures.

 

2. Increase resistance training

 

The muscles around the joints play an important role in protecting the joints. Therefore, the decline in muscle strength can cause many problems in the joints. Take the knee joint as an example. The muscles around the knee joint, such as the quadriceps and hamstrings, are all important muscle groups to maintain the stability of the knee joint. Therefore, increasing the strength training of these muscle groups can also increase the knee joint. stability. And resistance training is to constantly stimulate the movement of bones. The body's response is to strengthen bones to adapt to long-term exercise. Therefore, resistance training is effective in increasing bone density, reducing osteoporosis, and preventing joint disease.

 

3. Stretch before training

 

Before training, you need to fully and fully stretch, especially the main joints such as shoulder and knee joints, so that synovial fluid secreted by the joints reduces joint wear, increases the strength of joints and tendons, and avoids friction at specific angles, so that you avoid injury. Tan Jun shared 6 ways to stretch the joints to increase the range of motion.