4hw.com.cn: running is a very common way of sports, and it is also loved by many people. When it comes to doing sports, the first thing I think about is running. In the morning or evening, people running can be seen everywhere in the park. In the process of running, one of the most common physical discomfort is bifurcated gas. Suddenly, my chest is choked, and the pain is unbearable Part of the sad. How can I run without any accidents? What should I do if there is an accident?
1. Please take a deep breath
Please take as deep breath as possible during the running. The theory of ligament stretching tends to think that short breath will increase the probability of bifurcations. This is because the diaphragm only rises and falls slightly during each breath, and the ligament is always in a state of tension and can not be relaxed, so bifurcations are more likely to occur.
2. Plan eating time
Plan your eating time before exercise and make sure that most of the food is digested during exercise - that is, don't exercise immediately after meals. Avoid drinking beverages with high sugar content or high osmotic pressure before or during exercise.
3. Fully stretch ahead of time
Stretching your body well before exercise helps reduce the chance of a fork. You can do this: raise your right hand and tilt it as far to the left as you can, hold it for 30 seconds, relax, and then lift your left hand up to stretch to the right.
What to do if there is a fork
To relieve the symptoms of bifurcations, we need to master three key points: one is to hold breath, the other is to stretch, and the third is to beat. The more timely these three actions are made, the shorter the time to relieve the fork will be, and the more obvious the effect will be.
1. When there is a fork, don't panic. First, slow down your exercise, take deep and slow breathing for several times, and then gently press the painful part with your hand, which can alleviate the pain.
2. Change the respiratory frequency, gradually deepen the respiration from superficial respiration, exhale slowly and deeply, exhale outwards forcefully, so that a large amount of air can be inhaled to meet the oxygen needs of the body during exercise, relax the respiratory muscles, and eliminate pain.
It tells you how to run without fork. I believe that these provide a way to avoid fork for runners. As long as we do these things well, we believe that there will be a lot less fork, and we can exercise more safely. As for the fork, we can take a deep breath and pat the painful position to relieve the pain.