14 Ways to Prevent Sports Injuries by Pursuing a Vest Line

With the popularity of the Korean fitness trend, with vest lines, mermaid lines, and six-pack abs becoming popular, more and more people are paying attention to the beauty of muscle lines and are following the trend to learn weight training. However, Director Ou Jialing of the Taipei City Xinyi District Health Service Center reminds that before exercising to develop beautiful muscle lines, one must not ignore the correct exercise concepts of warm-up and post-exercise cooling-down, which can not only increase the bodybuilding effect, but also avoid sports injuries.

Director Ou Jialing of the Taipei City Xinyi District Health Service Center said that weight training, also known as resistance training, can be used to exercise muscles, enhance muscle strength and endurance, and improve athletic performance and physical health through bare hands, weight bearing, or various equipment. It can be said to be the best choice for many young men and women nowadays to exercise their waistline and mermaid line.

But the benefits of weight training are not limited to sculpting muscle lines and making the body more toned. Increasing muscle mass through weight training can also help enhance metabolism, burn calories and maintain a good body shape. Studies have shown that the amount of muscle mass is highly positively correlated with longer lifespan and lower incidence of cardiovascular disease and diabetes. Therefore, performing muscle resistance training under safe conditions can help improve body lines and the muscle mass lost with age in adulthood, which is extremely beneficial for maintaining health.

Prevent sports injuries? 10 minutes of warm-up and stretching before and after

However, it should be noted that if the exercise method is incorrect, or if warm-up and stretching are not done before and after exercise, not only will the above benefits not be achieved, but it is more likely to cause muscle stiffness and fatigue due to excessive muscle use, and even sports injuries such as waist sprain, muscle strain, knee and shoulder pain. Therefore, Director Ou Jialing recommends that when engaging in any exercise, you should pay attention to warming up and stretching afterwards to restore muscle elasticity in order to reduce the occurrence of sports injuries.

Although most people are aware of the need to warm up before exercise, they often overlook the need to cool down after exercise, which is just as important as warming up. Director Ou Jialing reminds us that doing 5 to 10 minutes of warm-up exercises before exercise and stretching the muscles from head to toe can allow the joints to move and increase body temperature, allowing the muscles to prepare for exercise in a normal state and prevent injuries.

After exercise or before going to bed, the body's muscles are in a relatively warm state, which is the best time to stretch and relax the muscles. Through simple stretching movements, the muscles can regain balance and elasticity. Therefore, do 10 to 15 minutes of cool-down exercise (for example, walking or stretching) after exercise to gradually slow down the activity. This will help clear out metabolic waste produced by exercise and help blood flow back to the heart, preventing muscle soreness, redness, swelling and other discomforts.

Fitness trainer personally demonstrates 10 effective warm-up stretches in 4 styles

In order to help people avoid and reduce sports injuries when doing resistance training and exercise such as weight training, Coach Hong Jiacheng from Taipei City Xinyi District Health Service Center demonstrated the following 14 warm-up stretching exercises for people to try:

★Warm-up exercises:

Type 1 / Marching in Place: Maintain normal breathing and march in place at an easy and affordable pace for 3 to 5 minutes.

Posture 2/Shoulder Circle: Stand upright, lift your head and chest, and extend your shoulder blades backward in a circle.

Form 3 / Cavalry Stride: Stride at a pace similar to jogging or cavalry patrol.

Type 4 / Elbow to Knee: Lift your right foot to above your waist and touch your right knee with your left elbow. Switch sides and repeat. Do 4-5 sets each time.

Exercise 5/Raise your hands and twist your body: Lift your right foot to the side above your waist, place your arms in a "ㄑ" shape in front of your chest, and twist your waist to the right. Switch sides and repeat the action, doing 4-5 sets each time.

Exercise 6/Lung and Twist: Do a lunge, place your arms in a "ㄑ" shape in front of your chest, twist to the right, then switch sides and repeat the above movements. Do 4-5 sets each time.

Posture 7/Stretch your legs and raise your hands: Do a lunge, place your left hand lightly on your left knee, and put your right arm in a "ㄑ" shape next to your ear, using your arm muscles to swing it up and down. Then switch sides and repeat the same action, doing 4-5 sets each time.

Exercise 8/Bend your knees and give thumbs-up: Stand with your feet shoulder-width apart, bend your knees slightly, and naturally extend your hands forward and outward in a thumbs-up gesture (y-shaped straight line). Use the strength of your shoulder blades to lift your arms upward. Do 4-5 sets each time.

Exercise 9/Arm A-shaped stretch: Raise your arms and stretch them backwards in an A-shape. Use the strength of your shoulder blades to lift your arms upward. Do 4-5 sets each time.

Position 10/Forward Bend: Stand with your feet shoulder-width apart, press your body down, lightly touch the floor with your fingers, then slowly stretch your upper body forward into a supportive position. Repeat each action 2-3 times.

★Stretching exercises:

Type 11/Arm Stretch: Raise your left hand to your chest to form an L shape. Place your right arm on the L shape formed by your left hand. Then press your left hand inwards. Hold for 10-30 seconds. Repeat the same movement on the other side. Do 4-5 sets each time.

Position 12/Broken Arms: Raise your left arm behind your head, stretch it backward and press it down to touch your right shoulder. Press your left elbow with your right hand. Hold for 10-30 seconds, then repeat the same movement on the other side. Do 4-5 sets each time.

Posture 13/Holding fists and arching back: Hold fists with both hands, slightly arch your back, and gently press and stretch your neck, hold for 10-30 seconds.

Position 14 / Spread your wings and fly: Stretch your arms behind you, lift your head and chest, and imitate the position of a bird preparing to take off. Hold for 10-30 seconds.

Don’t forget these five rules to reduce sports injuries

Finally, Director Ou Jialing also reminded the public that when exercising, keeping in mind the following five rules will help reduce the occurrence of sports injuries:

Rule 1/Warm up first: Do 5-10 minutes of treadmill, walking or cycling activities until you feel sweating.

Rule 2/Do 30 minutes of aerobic exercise.

Rule 3/Slow down gradually: When you finish exercising, gradually reduce the speed or intensity of your exercise, or take a simple walk to avoid dizziness.

Rule 4/ Don’t drink water only when you are thirsty. It is recommended to drink 200cc of water every 15 minutes to avoid fatigue caused by dehydration.

Rule 5 / Get enough rest.