جمعه, 10 فروردين 1403

 



موضوع: sports

sports 9 سال 2 ماه ago #111690

warm up
Use a Shorter Warm Up to Maximize your Fitness Exercise Routine
If you have ever played any type of sport or had a fitness exercise routine, then you are probably familiar with the benefits of warm ups and some general workouts to include in them. Fitness professionals swear by them and coaches follow suit in order to keep athletes and clients safe, and get the most out of their workout. A few variables are under debate about warm ups prior to starting your fitness exercise routine: the amount of intensity for each exercise and the duration of the entire warm up.

The general purpose of a warm up is to prepare you for the sport or workout you are about to do. They should get your heart rate going and loosen up your joints and muscles so you don't wind up pulling something or tearing a ligament (which would ultimately keep you out of activity from your sport or your fitness exercise routine for quite some time). Scientists from the University of Calgary’s Human Performance Laboratory reported in the Journal of Applied Physiology that they believe and have found evidence that a shorter warm up is actually more beneficial for the athletes and will lead to better performance in the actual sport or fitness exercise routine.

As an athlete or someone looking to improve overall fitness these findings are quite critical. Instead of spending more time getting ready for your sport or fitness exercise routine you can do less, get better results, and devote more time and energy to your main workout or sport. If you look at the researcher's findings and just break them down, it makes sense. Athletes or the people who spend a greater amount of time on the warm up will find themselves more fatigued when it comes to the main workout. Their muscles will already have a buildup of lactic acid, and they will already be winded.

If you are doing a general fitness exercise routine then look for a warm up that will loosen up your entire body without putting the exertion on your muscles and burn you out too quickly. This could include:
• a few light laps around the track
• elliptical machine
• stationary bike for several minutes

Other great warm ups for a fitness exercise routine could include jumping rope, walking lunges, or pushups. No matter what exercises you choose; make sure you keep it short, focus on stretching and loosening up your joints, and don't make it too intense. If you follow these simple rules you should have a more successful workout and achieve your goals sooner.

2. Sports Injuries

8 Ways to Get Rid of Shin Splints
Whether or not you like to run, play volleyball, train at the gym, or jump rope to get a sweat, the pain brought on by shin splints can force you to the bench. Shin splints – in doctor terms, medial tibia tension syndrome, occur when an excessive amount of force is repeatedly placed on nearby connective tissue. Just how much pain is an excessive amount depends upon the individual. And while we know you are clearly a badass to play through the discomfort, we nonetheless recommend you try these remedies.

1) Rest
You don’t have to be bedridden, but you need to refrain from activities that need repetitive impact on difficult surfaces or involve exactly the same muscles. If you absolutely have to keep active, try other activities like biking, swimming, or even running in the pool.

2) Ice your shins
Icing an injury is nearly usually a great concept because the cold constricts blood vessels and reduces inflammation. Attempt to ice your shins for 10-15 minutes as much as 4 occasions each day, and make sure to do it following stretching or exercising. To stop your skin from feeling like it is becoming iced, you should usually wrap the ice in a towel or washcloth.



3) Elevate your legs
When you are just sitting about, elevate your shins above your heart and take anti-inflammatory drugs like ibuprofen or aspirin to decrease swelling. Do it while you are reading or watching Television.

4) Compression
Use an elastic bandage or compression sleeve to apply pressure towards the injured region. But if the discomfort gets worse, and the region becomes numb, or your foot begins turning blue, loosen the wrap.

5) Stretch
Stretching the muscles of one's lower legs will assist construct new collagen, speed repair, and strengthen and improve flexibility -- all of which will make you much less susceptible to shin splints.

6) Get proper shoes
Your shoes, obviously, must fit your foot. In the event you over pronate, you have flat feet that roll inward an excessive amount of your step. In the event you under pronate, your feet do not roll inward sufficiently. A great running shoe shop ought to be in a position to analyze your step. There is no magic formula for when to replace your shoes -- anyplace from 200 to 500 miles -- but usually, if your physique suddenly begins to hurt, it might be simply because of your shoes.

7) Sole Support
Together with well-cushioned shoes that fit your foot kind, arch supports and orthotics assist soften and disperse the tension on your shinbones, especially when jumping to spike in volleyball. Attempt the fairly affordable off-the-shelf ones at pharmacies or Wal-Mart. If they do not cut it, you might head to a podiatrist for orthotics custom produced from casts of your own feet.

8) Run on softer ground
Operating on concrete or asphalt can trigger and aggravate shin splints. So if feasible, select grass, dirt, or a bouncy track.

These ideas should help relieve shin splints and get you back to full training mode, well at least without a gimp.




3. Running

History of Running – Track and Field on Demand

At the summer Olympics, the track and field is the most popular event that often people want to watch. Every year runners used to break record, and new records are emerging. Running has been adopted as a tremendous sport. This is a real exciting and ever changing sport that has dragged most attention. In the main events like Olympics, most of the people want to go for the racing events and want to feel the vibe. If you are more keen to know about the running events then you need to know more about the running track. Running as a sporting event has a way back history and it is related to the ancient Greece.

In the ancient Greece, people only knew about foot racing and this was the single running event in the Olympics. Like Olympics there was another sporting event called as Pan-Hellenic Games that is allowing the runners to compete for this game on a regular basis. At the mean time Romans were keener about running like event but they were more inclined towards wrestling and combat. In the ancient days the ability to run was considered as a vital aptitude, and for warriors it was highly essential.

During the middle ages, running tracks have developed into the real competitive ground. During this time, people in Europe have taken some important steps for which running as a sport has managed to get the worldwide acceptance. In the Middle Ages noble families in Europe have started to train their sons for several athletic activities, and running was the first priority for them.

In the last of 18th century, running has managed to get the full recognition in the arena of Olympic. This was an attempt to revive the traditional games of Greece, and foot running was the prime one that has been featured notably among all other competitions. In that Olympic for the first time, metric systems were used to measure the time records. This was another milestone for this Olympic event.

In the 17th century the upper class people in England used to arrange races for their footmen. This is how betting have been involved for running. In the 16th century cross-country races were famous among the schools. In the 19the century professional running have been introduced and betting was still there as an attraction part for running. During that period professional runners were trained under steady running plus time trials with extended briskness. This was a regular training material. Many runners were opted for these sorts of training twice a day.

If you look to the running history, you can find many famous runners that have gone for some exceptional achievements with this sporting event. Jesse Owens – he was the famous runner from USA, who managed to acquire four gold medals in the 1936, Berlin Olympics. Another name that everyone can hardly forget is the famous runner Michael Johnson. During the peak moment of his career he was considered as the world’s fastest man. Modern days running competitions are getting tougher, and runners require tough training sessions to get prepared for the next tough challenges.

4. Football
History of Football – Variations has Worked

If you look to the history then you can find that the Ancient Romans and Greeks were known to play different ball games and most of them were played by feet. Later on, this historical game have managed to acquire its original shape and now well known as Football. This game began its journey in 1863 in England.

It is the game that spans more than 100 years and has been termed as the world’s favorite game. Though the game began in 1863 and the venue was England, but history clearly suggests that different civilizations have played ball games that are similar to modern day’s football, and all these things have happened a long time ago. Even before 1863 when the game of football acquired its original shape, Chinese, Japanese, Greeks and Romans invented their own style of ball game, and used to play the game for pride, and religious rites.

However, in 1863 the rugby football association and the association football merged their different courses and the Football Association was created and England was the place where such thing was happened. It was the first governing body for football. As per the history, a half dozen of different games played were of different styles but all of these games were having much similarity with the modern day’s football. Whatever is the story, one thing is sure that those days’ people loved to kick the ball and there is hardly any particular reason that can show you an aberration about this game.

On the other hand the game is all about kicking the ball and controlling the ball with legs and feet. However, there was no law for this game and without any law the game seems to have turning into a battlefield when people used to play it for their pride. The art of controlling the ball was not easy and you cannot make it with a less skill set. Well, for the earliest form of the game some of the military training materials were implemented, and these exercises were developed in second and third centuries BC in China.
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آخرين ويرايش: 9 سال 2 ماه ago توسط خسرو اژدری مفرد.
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