1. Rope skipping

Rope skipping is a very effective aerobic exercise. After 30 minutes of skipping rope, 400 calories can be consumed. It is a bodybuilding exercise that is affectionate by the public.There are many tricks of jumping gods, which are simple and complicated. It is especially suitable for low -temperature seasons such as winter. Rope skipping has the advantages of less time and energy consumption.

In view of the unique health effect of rope skipping on women, French fitness expert Moke specifically designed a "rope jumping plan" for female fitness.At the beginning, jump only for 1 minute in place; you can jump for 3 minutes in 3 days after 3 days; 10 minutes in a row after 3 months; the "series jump" every day laterUntil half an hour in a row.One -hour jump for half an hour is equivalent to 90 minutes of exercise in jogging.

2. Walking

As the saying goes, people's old legs are old first.The first benefit of walking is to exercise the waist and legs and promote the flexibility of the lower limbs.Traditional Chinese medicine believes that the waist is "the house of the kidney", and the waist is good and the kidney will benefit; the main Bone of the kidney, so walking can also effectively prevent osteoporosis.Many people complain that the pressure is under pressure and has no time to exercise.In fact, walking is just a "ideal detoxification agent" that treats emotional tension and relieve stress.

When walking, you should do your best and step by step.In the case of good state, you can take 5 laps a day at first, and you can take two more laps today; the full journey used for 15 minutes, and today you can speed up a little speed and go through for 12 minutes.vice versa.The standard exercise amount is slightly sweaty. If sweating and not being angry, you are excessive exercise, and you must adjust it.We must look up and hold your chest slightly, slightly abdomen and hips, relax your shoulders, sagging your arms naturally, swinging back and forth.When walking, heels first, and then transition to the forefoot.Due to people, it is high, young, and good in physical fitness. It can be taken away, otherwise the stride decreases.If the step is fast, you can add the movement of the elbow swing arm.

3. Ski

The most essential sport in winter is skiing. It brings you speed enjoyment, and also exercise the body's balance, coordination ability and flexibility.This sport is not fierce, but it can exercise the whole body. Its head, neck, hand, wrist, elbow, arms, shoulders, waist, legs, knees, ankles, etc. are almost all joints of the human body.Good exercise, activating the stiff body, enhance the flexibility of the body, and reduce excess fat.

Before doing ice and snow sports, be sure to prepare cold clothes, you should wear professional skiwear, gloves, Ski caps.Due to the strong sun reflection on the snow, in order to avoid snow blindness, professional Ski mirrors should be wearing.During the exercise, you can appropriately reduce clothing according to the degree of body heating and improve the comfort of the human body.After the exercise, it should be closed indoors as soon as possible to avoid wind chills.

4. Jogging

Because human muscles and ligaments will cause blood vessel contraction in low temperatures, increase viscosity, decrease in extension, reduce joint movements, and slightly exercise will easily cause strain.Therefore, we can turn the habit of Running into a jog, while changing the morning Running to ten o'clock in the morning or afternoon.This can effectively avoid excessive consumption of the body and also avoid damage to the body.

When people run outdoors in winter, they should wear warm and thick clothes.When temperature, customs and other conditions change, you can put on or take off a few layers to adapt to changes.At the same time, you should ensure that the underwear has high breathability, which can prevent excessive sweats around your body when Running in winter.Of course, you also need to prepare a breathable jacket made of wind -resistant Waterproof material.

5. yoga

Since the air is dry and cold in winter, it stimulates the respiratory tract of people and is not suitable for severe exercise, then we will turn to the room to do some simple and comfortable exercise. yoga is a very good choice. yoga is a mysterious fitness from ancient India.Methods, breathing, meditation and other exercises to balance the nervous system and relieve psychological pressure.Its movement is very slow, and it does not cause sweaty throughout the body. It has been practicing yoga for a long time to regulate the internal organs, eliminating toxins and flexible body.The most suitable season exercises for winter shrinking and feet, helping to pull the bones.

After learning yoga with the CD, you must pay attention. Don't learn while watching the CD. You should practice after reading the CD.Because yoga pays attention to meditation and spiritual concentration, it is difficult to complete the meditation if you look at it while looking at it and dispersal your energy.

6. climbing the stairs

Ascending the stairs is a fierce form of aerobic exercise. The exercise must have a good health state. Generally, the forms of sports such as walking, Running, multi -level leaping and jumping are generally adopted.The exercise can choose the exercise method that suits them according to their physical condition and environmental conditions.The initial practitioners should start from slow and last for 20 minutes. As the physical fitness increases, it gradually accelerates the speed.

When climbing the stairs, the speed should not be too fast, and the amount of exercise should not be too large.If you are based on the 12 -cm level and 20 cm high of a staircase group, you can use the speed of 4 horizontal staircases in 1 minute when you start exercise, that is, about 1 second to be ascended to level, and 3 seconds at the turning platform.This speed is relatively stable, which will not cause adverse reactions in the internal organs and the human body, and it can be appropriately accelerated in the future.The first trainers usually exercise for 5 to 10 minutes each time. After that, with the increase in physical strength, the time and number of times can also be gradually increased.

7. Plati

Pirati, who is the same as yoga, pays attention to the exercise of nuclear muscles.Plati is also a motion with a small amount of exercise but a large amount of consumption. yoga is stretching and it pays more attention to shaping.Although winter is coming, the MMs who love beauty should not give up their bodies, and spread a cushion in the warm room to practice Pirat. It is very beneficial to keep the small waist.

The young movement of office workers and often sitting for a long time can easily cause the lower body to circulate poorly to form edema. Before going to bed, use the side leg lifting legs to improve edema. It can also stretch the outer muscles of the thighs and make the legs feel longer.Lie flat and bend your knees to step on the bed, and open your hands naturally to both sides.Pour your knees to the right, and raise your left leg straight to the right. Grab your left toes with your right hand. After staying for 20 seconds, you can change the edge and do 4 times each.

8. Boat Ball

Many people use the baurus ball as an entertainment. In fact, as long as the babies are right, they can exercise more than 200 muscles throughout the body.winter is cold and windy. At this time, about a few friends go to play the bowling ball together, not only can exercise the body, reduce stress, but also avoid respiratory stimulation caused by outdoor sports.

There are many etiquettes of bowling balls, and in fact, it also plays a safe protection role.According to the rules, wait for the neighboring fairway, especially the right pilot on the right.Experts explain that if the athletes fall to the adjacent spherical road, and the people here are playing pitching, it will be very dangerous.Experts also remind everyone not to walk into the fairway.Because there are oils on the spherical road to reduce the friction of the ball rolling, people walk on it as slippery as walking on the ice, which is very dangerous.If something falls in a fairway, be sure to ask the staff to help pick it out.

winter exercise and exercise have a great effect on enhancing physical fitness and preventing diseases. Especially in this season, it is also possible to exercise their own tenacious willpower.However, the air is dry and cold in winter, and it is not suitable for people's respiratory tract, which is not suitable for severe exercise. Therefore, "winter Training Three Nine" is not suitable for the elderly.

What is the difference between down Sleeping bags and cotton Sleeping bags

1. Different filled materials

The fillers of the down sleeping bag are duck down or goose down. Duck down generally contains 85 to 90, and the velvet content of goose down can reach 90 to 95.Generally speaking, the higher the expansion of the down, the better the warmth of the velvet, and the degree of heating at the same condition is slightly higher than the duck down.

The filling of the cotton sleeping bag is chemical fiber cotton. There are many types and different quality. From ordinary spray cotton, to four -hole cotton, seven -hole cotton nine -hole cotton, there are sold on the market. Among them, seven or nine -holeThere are more chemical fiber cotton products, which is better to keep warm.

2. Different performance

The performance of cotton Sleeping bags is similar. As the use time increases, the warmth performance will slowly reduce until it cannot be used, but one of the advantages that they do not have in a down sleeping bag is that they can remain some warm performance after wetting.Once it is wet, it does not keep warm or even negative.

Compared with two types of fillings of down and chemical fiber cotton, the degree of downness of down is higher, and the weight can be achieved light at the same degree of warmth.Chemical fiber cotton is relatively bottomed, with large packaging volume and poor compression.The down is expensive, cheap chemical fiber cotton, down humidity will lose almost all the warmth, and it is not easy to dry. Therefore, it is often used in the rigorous mountaineering environment to use the material with waterproof and breathable properties as the outer ingredients of the down sleeping bag.After wetting, maintain a certain amount of warmth, and fast drying speed.

3. Different service life

The use of down products is very long. Good maintenance can be used for more than 10 years, while the life of chemical fiber cotton Sleeping bags is only 3 or 4 years.The requirements of down Sleeping bags have high requirements for internal and external materials. The lining materials usually require more than 200t, so the overall life span is longer.

Cotton sleeping bag is still good down sleeping bag

Both cotton Sleeping bags and down Sleeping bags can be used for Outdoor Camping. Which two are good, there is no absolute saying, or it is necessary to judge according to the actual situation.The down sleeping bag has a good thermal insulation, and it is compressed and easy to carry. It is suitable for use in cold winter, but the price is also high. Once a moisture, it will lose warmth.Although the cotton sleeping bag is not good for folding and resistant to resistance, its hygroscopic resistance is better. Even in a humid environment, it can still have a certain amount of warmth and easy to dry. It is suitable for use in areas with more rain.

The cotton sleeping bag is not easy to squeeze. Each squeeze and twisted twisted will cause countless cotton fiber to break or deform. These damaged cotton fibers cannot be fluffy, which means that every time you compress the cotton sleeping bag, it has a warmth ability to keep warmThere will be an irreversible loss of loss.If there are too many damaged fibers, the cotton sleeping bag will collapse.

The down sleeping bag is easy to squeeze. Each velvet is composed of many velvet wires. The down of the down of the protein is good, the pressure is resistant and folded, and the fluffy loss is not large after multiple compression.So as long as it is not a fake down sleeping bag, the service life is much better than the cotton sleeping bag.

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[Health] Sleeping is also a technical work, "sleeping wrong" is not small!

Benefit of a nap

1, To relieve fatigue

Morning10After the point, the human energy will gradually decrease and cause fatigue.Proper nap can eliminate fatigue and restore the spirit.

2, Enhance memory

American and German researchers have found that proper nap can not only eliminate fatigue, but also enhance memory.

3, Improve immunity

Nacking can effectively stimulate lymphocytes in the body and enhance the activity of immune cells.

4, Prevent coronary heart disease

According to research, proper nap can regulate the balance of hormone in the body and reduce the incidence of coronary heart disease.

52. Regulating emotions in the afternoon can improve their mood, reduce the tension of the human body, and relieve stress.

Nap4Misunderstanding

Although the nap is good, but nearby80%There are misunderstandings for the nap, which not only greatly reduces the quality of sleep, but also endangers health!

1. 1.Sleep after eating

After dining, gastrointestinal motility will accelerate, and the blood in the body will be concentrated to the digestive system, which reduces the oxygen supply of the brain and is prone to trapped.

However, if it is immediately after a meal, for the digestive system, it is easy to cause indigestion, induce gastritis, and may cause food reflux and cause reflux esophagitis; it may also be fainted after waking up due to insufficient blood supply to the brain.Symptoms such as swelling and limb weakness.

establishDiscussion:After dining, it is recommended to walk around or stand in the surrounding area. After the meal,20Take a nap in about minutes.

2.Lying on your stomach

Sleeping on your stomach is the way to sleep in most office groups, and it is also a greater way to sleep.

Damage eye health.When you sleep on your stomach, the eyeballs are pressured and the intraocular pressure increases. After a long time, it is easy to cause temporary visual vague vision after waking; if the intraocular pressure is too high, it may also cause glaucoma.

Harmly spine.The normal spine of the human body should be "S"Form, but when you sleep on your stomach, you can easily bend over the humpback, and the spine becomes"C"The glyph, plus the lower head, will cause uneven pressure distribution of lumbar, thoracic spine, and cervical spine to damage the spine.

Affect breathing.Hitch back of the chest is not conducive to opening the lungs. The breathing is blocked, which can cause hypoxia, especially those with coronary heart disease are more likely to cause breathing difficulties.

Cause obesity.Sleeping in the desk, the stomach is curled up, squeezing in one piece, which will also aggravate the symptoms of indigestion. The food cannot be transformed into energy in time, which will cause obesity.

establishDiscussion:When you are at home, try to sleep in the morning in bed, or on a lounge chair.However, for office workers, at the lunch break, they can be pillowed in the back of the head and show a half -bedroom position to reduce the compression of the lungs and facial facial.

3..Sleep in the ventilation

In summer, the temperature is high. Although the ventilation corridor, the air -conditioning mouth and the fan are cool, it is also easy to cause diseases such as colds, headaches, joints, and muscle pain. In severe cases, facial paralysis may also cause facial paralysis.

establishDiscussion:In the state of sleep, the pores of the human body will be open, and the body's resistance will be reduced. Avoid sleeping at the ventilation. For people with poor constitution, they can cover a thin blanket on the abdomen at a nap to prevent colds.

4. 4..Nap time is too long

In the state of continuous work for a long time, a nap is the most convenient and fast method for supplementing energy, but if you sleep too long, it will also have a negative impact.

In the case where the sleeping time was sufficient the night before, if the sleep time exceeds the noon1In hours, people are likely to enter deep sleep, which may cause sleep inertia, seemingly awakening, such as: sleepy eyes, dizzy, unable to fully mobilize thinking, etc., which can also cause weakness, the more sleepy, the more tired.

establishDiscussion:20The nap time is the best,13The most effective point of ordering, belonging to the "fast charging" nap, helps to quickly restore physical energy, improve alertness, and invest quickly and efficiently.

this4planting a person, a nap

1, Low blood pressure crowd

The weather in summer is relatively hot, and the blood pressure will be relatively reduced during nap. It is particularly unfavorable for people with low blood pressure, which may cause breathing difficulties.

2, Too obese crowd

Obesity people generally have a large diet, while people have a slow digestive ability in sleep, foods are easy to accumulate, and the nap time is too long, which is easy to aggravate or cause obesity.

3People with poor blood circulation

Those with high blood viscosity, dizziness due to cerebrovascular lesions, and high blood sugar are not suitable for sleeping immediately after meals, but also should not take a nap for too long. They may aggravate the disease and even induce stroke risks.

4, Sleep disorders

For those who have difficulty falling asleep at night, if the nap time is too long, it is not easy to fall asleep at night.

Good sleep, posture is very important

1. Separate

The head and neck and the torso are basically on the same line, and the body is very relaxed, but when you lie on your back, you will also compress the muscles on the back, especially when you raise your hands, the muscles will be more tight.In addition, when lying on his back, the Hanging Yongyong in the mouth will sag, which will cause airway obstruction and snoring.

2. Power -up style

Slotting can compress the chest and abdomen and cause bad heart blood.In addition, the breathing of the lungs will also be obstacle, and the urinary system will be oppressed.The face can also lead to deformation on the face. The blood circulation on the face is not good, and the stains and dark colors appear.

3, curled up

The curling type affects the elevation of the gas machine, which is very bad for the cycle of qi and blood.After waking up, it is easy to cause back pain and lumbar muscle strain.

4. Sideline

Experts remind that the right side is the most advocated. The right side is lying, the right leg is straightened, the left leg is bent, the right hand protects the ears, and the left hand is on the side.

What fabrics do you do? Is it good for cotton sports pants?

We are familiar with golden fluffy, luster velvet, and cotton.

Today, sports are closely related to our healthy life. sports clothing is a must -have for our family life and Outdoor.Of course, all kinds of professional sports fabrics, Functional fabrics, and technology fabrics are born.Since humans began to pay attention to sports, but at the same time, clothing fabrics have affected the normal performance of the athletes, so people began to explore, develop and study new fabrics, so that the influence can be minimized until they can be ignored and continuously expand for progress. nylon fiber and artificial polyesterThe emergence of such as polymer polymers sounded the horn of formal changes in the formal change of clothing fabrics.Nylons have great superiority in reducing weight. The coats woven from nylon plus artificial polyester lining have a good warmth effect.So sportswear began to replace natural fibers with chemical fibers, and gradually became mainstream. Early nylon clothing had many defects such as abrasion resistance, poor breathability, easy deformation, and easy cracking.Then people have studied new materials while improving nylon. So far, many new materials and artificial synthesis have been born.There are currently the following high -tech fibers in the field of sportswear:

(1) Polyam nylon

It has the performance of far -reaching early nylon, solve the shortcomings such as poor breathability and abrasion resistance, can quickly dry the sweat of the body, and volatilizes from its surface.

(2) Functional fiber

This new fiber is lighter and softer than traditional chemical fibers.

(3) Polytetrafluoroethylene waterproof and temperature -proof layer of fabric

This kind of fabric can breathe like human Skin, guide excess water vapor out of the body, and isolated from the invasion of external rain and snow. The mystery is that it is more than 70 million micropores per Square centimeter.

(4) COOLMAX fiber

This type of fiber is becoming a big selling point in the market.The horizontal section of this fiber is unique and flat -shaped, forming a four -slot design, which can more quickly discharge sweat and volatilize, which is called a fiber with an advanced cooling system.It is worth mentioning that the Chinese table tennis Corps Sydney won gold and wore clothes woven from Coolmax fiber.

(5) Silicone resin

Everyone is not unfamiliar, such as "shark leather Swimsuit" and "fast Skin", such as the main body of the silicone resin film.

(6) Raka

It is also a very familiar material. Its use has long exceeded the scope of sportswear, but it is an indispensable material in sportswear.This artificial elastic fiber, the characteristics of the resistance and the smoothness after weaving the clothes, the tightness with the body, and the great stretching are ideal.They all contain Rica's ingredients, and because of the use of Lycra, some sportswear companies have proposed the concept of "energy maintenance".

(7) Cotton

Pure cotton is not easy to suck sweat. Your cloth of polyester and a cotton cloth, you will find that polyester cloth is easy to dry, polyester is very popular;

The only advantage of cotton is that there is no chemical, which will not cause damage to the Skin. However, with the development of science, polyester products are also environmentally friendly and have no side effects on the Skin!

Basic knowledge of sportswear fabrics

1 soft fabric: The soft fabric is generally thin and light, the Hanging sense is good, the shape of the shape is Smooth, and the outline of the clothing is natural.soft fabrics are generally knitted fabrics and silk fabrics, as well as soft hemp fabrics.

2 Quite refreshing fabric: The lines are clear and the lines are clear and have a sense of volume, which can form a rich outline of clothing. Common cotton cloth, polyester cotton cloth, corduroy and ugly hemp cloth.This type of fabric can be used to highlight the design of the accuracy of clothing.For example, the design of the suit suit.

3 Gloss fabric: Smooth surface, and can reflect light, which is shining.Such fabrics include fabrics of satin structures. It is common that night dresses and performances.

4 Transparent fabric: The transparent fabric texture is thin and beautiful, with elegant and mysterious artistic effects.

sportswear color language

Red: active, enthusiastic, festive, new and strong.

Orange: The representative color of self -confidence, boldness, good personality.

Huang: joy, youth, simple, generous.

Blue: Calm, silence.Purple: Noble, elegant.

Black: Mysterious, serious, mature.

Bai: Pure, simple, elegant.

1. Basic training training

1, Before shooting, open the palms, touch the ball with the fingers and palms of the shot, do not touch the ballEssenceThere should be a gap between the ball and the hand, so that the hand is softer and the ball rotates higher.

2When shooting, raise the ball up above the head, and two hands need to be inverted. "V"Word, to ensure that the eyes are not blocked.

3When shooting, pay attention to the elbow, wrist, shoulders and hands of your right hand3indivual90(can be fine -tuned according to personal habits).

4Four rules of shooting:beefEssence

"B"balanceThe law is to keep the body balance when shootingEssenceFirst"E"eyeThe law is to find the sighting point of the shootingEssenceSecond"E"elbowThe law, that is, the law of the elbow. When shooting, keep your elbows keep the level with the floor. Do not shake from the left and right to shoot. Use your elbow to shootEssence"F"Represents the law of action coherence, and the shooting action must be maintained.

5, Shooting station position.

Standing with your legs should keep your body stable with the shoulders and width, and stand on your knees or stand in parallel.In the process of emergency stop shooting, it is more commonly used to stand in the inside of the knee to form the body to form the body"Hourglass" not only helps players to stop quickly, but also give the maximum stability to shoot.

6, A particularly important but often neglected details: bending -stack the abdomen -wrist pressing

Conventional shooting preparation moves are available3A stress movement is bending, stacked abdomen and anti -pressed wrist, which is indispensable.

Second, basketball physical training method

1, Turn your wrist and press your hand

Method: Take the ball with one hand to make a shot preparation posture, and help press the ball, the wrist, and the fingers of the other hand.Requirements: Five fingers are separated, and the ball is touched above the roots.

2Squeeze the ball((Squeeze the ball with both handsCure

Method: Holding the ball in front of the chest, the arms squeeze the ball relatively forcefully.Requirements: The five fingers should be separated as much as possible, and the force is appropriate.

3, Throw the ball on both hands to practice

Method: Hold the ball on your head, use the power of shaking to pop up the ball vertically, and make continuously.Requirement: Use only the force of shaking his wrist, and the forearm has slightly stretched.The ball must pop up vertically.

4, Paling with your hands on your chest upwards

Method: Open your legs on the left and right, and hold the ball in front of the chest stock.During the exercise, the whole body coordinated and threw the ball upwards.Palm after throwing the ball.Catch the ball before the basketball.Requirement: the number of palms15If you are more than the time, the ball should be stable directly.

5, Turn the ball with both hands and turn around

Method: The ball method is the same as above.Turn around in place after throwing the ball360or720, Then catch.Requirement: The ball is vertically and turns smoothly.

Third, basketball strength training method

1As well asHand -push -up: Beginners recommend two groups,Each group15-20Second-rateEssence

2As well asRolling ball push -ups: two groups suggest two groups,Each group15-20Second-rateEssence

3As well asOne -handed side:It is recommended to do every time10-30Second,,On both sides1Group,3It is appropriateEssence

4As well asbicycle roll belly:suggestion10Second to do1Group, Gradually increasing,Complete completion5GroupEssence

5As well asPlug the ball up and down: Quickly dial the ball back and forth

6As well asHolding the ball squat: hold the ball bow and squat, the stride can be large or small.

4. How to carry out basketball training plans

1, Warm -up: run around the basketball court10minute.

2, Drunk run, the four sides of the stadium10Group.

3, Pass the ball between the two people, the whole audience goes back and forth20Group.

4, Two and a half -and -a -half run baskets20Group.

5, Defense and moving steps such as merging, cross steps, etc.10Group.

6, Teaching competition.

72. Relax (between the team members) and summary (the teacher summarizes the content of the training and arranges the training content of the next section).

5. basketball training skills

1As well asPractice the flexibility of the wrist, you can practice from turning, shooting, and dribble.

2As well asDrunk, picking up, passing, etc., the strength of the arm is very important.You can practice through the dumbbell bench.You can also practice through the pull -ups and push -ups.

3As well asBody confrontation is very common.If the leg strength is insufficient, as soon as others touch you, you will not stand.Practice the legs, you can do squats, squats, and use some fitness equipment to achieve the purpose of practicing legs.

4As well asThe ball is divided into direct transmission, one -handed biography, bouncing, etc.You can find a little friend to practice together.This needs to be cooked.

5As well asDrunk balls include a lot of each other, the left and right hands, the left and right hands, the left and right hands and the hand, the dribble of the jacket, the dribbling, the one -handed straight line advance, and so on.This requires the flexibility of the footsteps, the flexibility of the arm, and the ability to stop and stop rapidly.Cooked coincidence.

6. precautions for basketball training

1As well asNeed to protect the necessary basketball equipment

Most of the injuries to the knee are caused by collision because of collision. Wearing knee protection is a good way to protect the knee. Even if we wear knee pads, they need to protect themselves.To the inside of your knees, the best way is to get closer to stealing the ball from the side.In basketball, collision is inevitable. Do nt worry after falling to the ground after being hit. Slowly stand up and move to see if the pain is unbearable. If the situation is serious, please seek medical treatment in time.

2. Reasonably arrange exercise volume

Many children do not know how tired they are playing during sports, but long -term large exercise will not only cause physical function decline and resistance, but also inevitably unspeakable for learning.In order to better guarantee physical fitness, it is recommended to control each exercise amount each time1It is appropriate for hours.

3. Master a reasonable technology

Young friends should pay attention to basic training."Surging, sudden, transportation, passing, and defense" must have eyes and eyes. Only by mastering solid basic skills, then you will be handy when playing basketball in the future. First of all, you can recommend some slight jogging, and then try to relax the muscles of your limbs. FinallyThe movement of the movement can start when it is determined that the joints of the body are no longer stiff.

4. Cut the nails before playing

In play basketball, it is generally more susceptible to injury to nails, fingers, knees, ankles and muscles.So be sure to cut your nails before the game.If you accidentally turn on your nails, it is best to find a place with tap water at this time, rinse the wound with clean water, and then bandage at the Hospital. Do not bandage yourself.If it is not bandaged properly, it may cause the infection of the wound, or the bandage of the bandage and the wound. When the doctor processes the wound again, it will be more troublesome.

7. Relax after basketball training

1, Relax and jog (the spirit and the body must be relaxed) both arms droopingEssence

2Stand another leg to relax and tremble quickly, (leg rotation)Essence

3, Hit, knead, massage, massage, and tremor, mainly participating in sports muscle groupsEssence

4, Boil your feet with hot water before going to bedEssence

5, Lie up your legs, quickly relax and shake, tremble, (can be with3Blind it to do)Essence

6, Do some activities with stretching ligaments and musclesEssence

7You can also take a hot bath.