"Xiao Li, I'm ready. What should we practice first?" Mr. Zhang said impatiently.
"Mr. Zhang, let's do some warm-up exercises first." Dai Li said.
"Okay, I'll listen to you. Let's do some warm-up exercises first." Mr. Zhang was very talkative.
Sports warm-up is an essential part of any sports training. Warming up can prepare the body and mind for hard training and help the body increase the body's core temperature and muscle temperature. The increase in muscle temperature can make the muscles more relaxed and flexible. Effective warm-up can also increase the heart rate and the depth and frequency of breathing, increase blood flow, blood oxygen and blood nutrients to the muscles. These help the tendons and joints of the muscles to accept more hard training and reduce the risk of physical injury.
The intensity and duration of warm-up exercises must vary based on individual fitness and must be tailored to different events. For professional athletes, because they specialize in sports training, their body temperature regulation system responds more efficiently. Therefore, professional athletes need longer and more intense warm-up exercises to achieve the warm-up effect. Under normal circumstances, professional athletes' warm-up starts at 20 minutes.
For ordinary people, there is definitely no need to warm up for a long time and with high intensity. Generally, 10 to 20 minutes is enough. If the warm-up time is too long and the intensity of the warm-up is too high, your physical strength will be exhausted before the actual exercise begins.
And external factors also have an impact on the warm-up time. For example, in winter, when the temperature is relatively low, the warm-up time will be longer, while in summer, when the temperature is higher, the warm-up time can be slightly shorter.
A formal warm-up before training is not just a matter of running in place twice or jumping twice in place. A formal warm-up must move the knee joints, hip joints, shoulder joints and ankle joints, and at the same time, it is necessary to strengthen the back and inner thighs. Stretch the muscles of your , calves and back.
For professional coaches, helping athletes warm up is the most routine and simplest job. The first part of their daily training work is to help athletes warm up. After decades of accumulation, they are already familiar with the warm-up before training. It couldn't be more familiar.
However, today, whether it is the youngest Li Dai, the older Wu Guang, or Wei Youdi, who has more than ten years of coaching experience, they all adopt a more cautious and conservative approach when conducting warm-up exercises.
All three of them knew that what they were facing was not professional athletes, but elderly people over sixty years old, so the three of them would not increase the intensity of the warm-up athletes very much, nor would they arrange the time of the warm-up exercises. 's very long.
Within ten minutes, the three retired cadres had completed their warm-up exercises. At this time, sweat was visible on the foreheads of the three old men, and their breathing began to become rapid. Judging from the effect of the warm-up, the three veteran cadres were just right.
"The warm-up exercise was done just right. It seems that in the pre-match warm-up session, there is no winner among the three of us!" Lin Tao commented from the side.
"They determined the end time of the warm-up athletes by observing the physical condition of the three veteran cadres. This is not surprising. Even a coach with a little experience can tell whether the athletes have warmed up." Wang Ping continued: " Next, it depends on how they train.”
…
Zhang Lao's clothes were soaked with sweat, but his performance in training was still full of energy, not inferior to the young people at all.
Of course, this is also because Li Dai did not choose too intense training. Mr. Zhang is over sixty years old after all, and it is impossible for him to run and jump on the sports field like a young man. Therefore, when Li Dai is training, he is like a " Just right” as the standard.
"Mr. Zhang, let's take a rest!" Li Dai motioned to Mr. Zhang to stop.
"I'm not tired yet!" Mr. Zhang said, looking at Mr. Chen and Mr. Liu in the distance, and then said: "They are still practicing, I can't lose to them!"
"Mr. Zhang, you see that apart from the sweat all over your body, you need to replenish some water." Li Dai said, handing the water bottle next to him to Mr. Zhang, and then continued: "And the next training item is massage. You will lie down in a while." Just be on the ground.”
"Massage? Aren't you here for physical training? Why is there a massage?" Mr. Zhang asked in confusion.
"Massage is also a necessary part of professional physical training. After the human body exercises, lactic acid will be produced in the body. If lactic acid accumulates, the muscles will hurt, which will affect subsequent training. Therefore, massage must be used to speed up the release of lactic acid in the muscles. Decompose." Li Dai gave a general introduction.
"Oh, that's it. Okay, let's get a massage. After the massage, we can continue practicing. I can't lose to Old Liu and Old Chen!" Mr. Zhang said rather stubbornly.
…
"Coach, look, Dai Li has stopped and started massaging!" Lin Tao pointed at Dai Li and continued: "This is too fast. Normally, muscle massage is done at the end of training. It was done last, and we have only been training for more than an hour now! Even if the other person is an elderly person, there is no need to massage the muscles so quickly. "
Wang Ping raised his hand and looked at his watch: "Indeed, the training time has just passed an hour, they took a break just now, and now it's time to take another break, but it shouldn't be necessary to do muscle massage at this time! "
"I think this Li Dai is too cautious. I have seen his team leadership performance and trained several Asian Games champions. Our team's upset victory in the 4x100m relay at the National Games was also his masterpiece. I originally thought he would be the kind of person who likes to fight, but I didn't expect him to be so cautious, even too cautious!" Lin Tao shook his head, obviously not optimistic about Dai Li's behavior.
"Huh?" Wang Ping made a questioning voice at this time.
On the training ground, Dai Li asked Mr. Zhang to lie on the ground, and then began to massage Mr. Zhang's waist.
"Li Dai is massaging Mr. Zhang's waist!" Wang Ping suddenly frowned.
Lin Tao asked softly: "Coach, you just said that the person with lumbar disc herniation was Mr. Zhang, right?"
Wang Ping nodded without saying anything, as if he was deep in thought.
Pang Lintao sighed: "Did Li Dai discover any problem, or was it just a coincidence?"
…
On the training ground.
"Mr. Zhang, how do you feel?" Li Dai asked.
"Yes, the technique is quite professional, no worse than that of a masseur!" Mr. Zhang nodded with satisfaction.
"Come on, Mr. Zhang, turn around and lie down while we hold down the back." Dai Li continued.
"Do I have to press it later?" Mr. Zhang turned around inexplicably.
Dai Li put his hands on Mr. Zhang's waist.
"Ouch, Mr. Zhang, I feel the intervertebral disc in your lumbar area and it's a bit herniated!" Dai Li said quite deliberately.
"You can still find out that I have a lumbar disc herniation!" Mr. Zhang suddenly looked surprised.
"Of course!" Li Dai continued: "Mr. Zhang, I'm going to press your lumbar spine. This lumbar disc is herniated. You have to press it hard for it to work. Bear with it, it might hurt a little!"
As Dai Li spoke, he began to perform rehabilitation massage on his hands.