1. What are the precautions for square dancing? Five times a week is enough
Many old people have high enthusiasm for dancing. They exercise every day, no matter whether it’s windy or rainy. In fact, they can achieve the fitness effect by exercising five days a week. In addition, the venue for square dancing usually has a large number of people. The air circulation is poor, and it will affect the respiratory system over a long period of time. It is recommended to take appropriate exercise at home on days with poor air quality such as smog.
2. What are the precautions for dancing square dance
Vigorous dancing is not suitable for the elderly, because the cardiovascular elasticity of the middle-aged and elderly is poor. If vigorous dancing is carried out for a long time, it is easy to lead to shortness of breath, accelerated heartbeat, and increased blood pressure. At the same time, it should also be noted that the elderly should avoid sudden large-scale neck twisting and waist twisting when dancing, so as to prevent falling and joint and muscle injury. For “novices” who have just started dancing, they should learn from relatively simple movements. If they find that their feet are uncomfortable, they should suspend their activities in time.
3. What are the precautions for square dancing? Reasonable arrangement of time
The time for square dancing should be reasonably arranged. It is incorrect for some people not to eat in order to dance square dancing. It is also undesirable to dance square dancing late at night. The former can easily cause people to lose consciousness due to hypoglycemia. The latter will not only affect their own sleep but also affect the sleep of surrounding residents, and dancing in crowded squares may also be harmful to their health.
4. What are the precautions for square dancing? Wear non slip shoes
We should also pay attention to the wearing of square dancing. Many people will wear hard soled shoes, slippers and tight clothes. Such incorrect wearing is not conducive to their health. Because the dance movement range of square dance is relatively large, it is better to wear comfortable and non slip shoes. Good sports shoes can have better effects, can play a certain role in protecting the body, and can also have more effective exercise effects.
5. What are the precautions for square dancing? Don’t dance when you’re full
Don’t dance with your belly full. Many people are used to going out to dance immediately after dinner, which is wrong. After dinner, you should rest for about 40 minutes before you start dancing.
What should I do if I get hurt accidentally while dancing in the square
1. Ice compress
Wrap the ice block with clean cloth (towel, clothes) and apply it to the injured part. The purpose of doing this is to make blood vessels contract, reduce local blood seepage, and minimize the degree of swelling. However, it should be noted that every 15 minutes of application, the ice should be removed, and the next ice application can be carried out when the temperature of the cold applied skin rises to normal temperature. Remember, don’t apply hot compress, hot compress will aggravate edema and bleeding, remember!
2. Fixed
Once injured, many friends will habitually rub the injured joints, which is wrong. No matter whether it is a fracture or a torn ligament, it may aggravate the injury or even cause secondary injury if you do not move after injury. Therefore, after being injured, you should immediately fix the injured body with wood and other hard objects and send it to the doctor as soon as possible.
3. Do not use medicinal wine or oil
All kinds of medicinal wine and oil have the function of expanding blood vessels and accelerating local blood circulation. However, in the acute stage of trauma, the use of these drugs will aggravate local bleeding and swelling. Therefore, without the guidance of professional doctors, try not to use any external medicine.
Who is not suitable for square dancing
1. Cervical spondylosis
If the head and neck are in a fixed single posture for a long time, such as working with the head down for a long time, it is easy to lead to cervical muscle strain, and then induce cervical spondylosis.
2. Shoulder pain
If the shoulder is stressed for a long time, or is pulled and sprained during exercise, the muscles, ligaments and other soft tissues around the shoulder joint will be damaged, resulting in pain, adhesion and limited movement. In the process of arm lifting, the rotator cuff tissue above the joint is pressed below the acromion, and repeated friction may cause inflammatory reactions, leading to pain.
3. Prolapse of lumbar intervertebral disc
The cause of lumbar disc herniation has a lot to do with the degenerative changes of the intervertebral disc. It is necessary to avoid the activities of bending the waist frequently.
4. Knee arthritis
The occurrence of knee arthritis is generally caused by degenerative diseases, trauma, overwork and other factors of the knee joint. Weight bearing and blindly bending and stretching the knee joint repeatedly will lead to deterioration of the disease.
Suggestion: when doing knee bending, the knee joint is the most vulnerable, and the angle of left and right rotation of the knee joint is small, so when bending, it turns sideways, increasing the load of the tissues in the joint, making the knee joint the most vulnerable to injury. In addition, most bone and joint diseases are closely related to catching cold. Therefore, before dancing square dance, you must pay attention to the cold and warmth of the above joint parts, and you can wear knee pads.
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