First, know how to brush the street.

General mobilization of brushing the streets

You like young friends! Want to know more handsome guys and beautiful women? Want to carry out your weight loss plan to the end? Are you moved by the feeling of dancing? Do you want to communicate with the same young soul? Have you ever worried that you will never find such a harmonious opportunity again? Come and join our street painting activities! Don't hesitate any longer!

The benefits of roller skating

1, roller skating can increase the body's oxygen absorption capacity more than jogging and cycling swimming.

2. The impact of roller skating is lower than jogging, so it is also used as a reconstruction project for eastward injury.

Roller skating and jogging consume the same calories.

4. Roller skating can increase the coordination of human muscles and various functions.

5, often playing roller skating can also help people lose weight on their lower limbs.

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Second, the important matters of street painting

Discipline, discipline

1) When traveling, be sure to confirm at least two responsible persons, and of course it is best to have two in each group. In short, it is best to come up with two technologies, preferably communication tools. One is at the front, responsible for route, speed control and rest time, and the other is at the end, making sure that no one in the team is left behind. In addition, it is responsible for handling things such as leaving the team halfway, giving up halfway and hurting players. Every time you take a break, you have to meet the leader and the finisher before you can start again. As each member of the horse brushing operation, you must obey the arrangement of two responsible persons. If there are special arrangements, you must explain to the person in charge before leaving the team, and you should be responsible for yourself and everyone.

2) Abide by traffic rules and other relevant laws and regulations. Pay attention to vehicles, slow down at intersections, wait for the red and green people at each intersection, take a break, and count the number of people before starting. Avoid pedestrians and vehicles. It is forbidden to run a red light, reverse the car and get into the fast lane casually. After 1 1 pm, many of us will be a little paralyzed and no longer care about traffic rules, including some drivers.

3) I hope everyone will pay attention to safety, travel in a single line, not too fast, and don't speed up overtaking other people or bicycles. You'd better bring a full set of protective gear.

4) When encountering uneven roads and stones in the team, it should be conveyed to the brush friends at the back in time.

5) Brushing horses is mainly for communication and entertainment, not individualism. Everyone should have team spirit, care for each other, not too fast or too slow, and never leave anyone behind!

6) ggdd's, especially if it is well painted, should be a gentleman. Can't let mm leave the team and brush alone. Take the initiative to bring those who are unskilled and strong (there is a great chance ...) and those who are unskilled and strong ... Alas, wear protective gear and stick to it. ...

7) Assemble before going downhill, and ride in a single row when going downhill, with a distance of 5 to10m. The speed of the team is controlled by the first person in the team, and it is forbidden to overtake when going downhill.

8) If you get separated from the brigade, you won't know the direction when you meet a fork in the road, and you can't leave without moving.

9) It is forbidden to practice difficult techniques, with special emphasis on mastery, not to be too cool. Try not to catch dragons.

10) The horse brushing out of the door can urge everyone not to always stand there chatting, but to concentrate.

Several misunderstandings

1) Try not to brush before you realize that you are not good enough. Finding a protector can't actually protect you. It is often two people wrestling, or not at all, just brush more at ordinary times. Never take the idea of "experts protect you" on the road. This practice itself is to protect your personal safety with the life safety of experts. You are not relatives, husband and wife, and have no legal relationship, so this is simply unrealistic. "Your own brush technology is the primary productive force", so practice it! In addition, it is also true that a master can only cover one person at most.

2) When beginners can't take care of themselves, don't look around. When they are half-hearted, there is always a tendency to wrestle. Take care of yourself. Don't think too much, don't think about your left and right feet. The biology teacher said that people don't need brains to walk, and so does roller skating.

3) Don't stare at your feet, try to look at the ground in front of you, and don't be distracted. As the saying goes, walk without looking at the mountains.

4) Horse brush is good for practicing, but after all, it can't replace practice, which has potential safety hazards.

Other preventive measures

1, you must check the site, shopping cart and route first. It is best to choose familiar road sections, and it is best to separate motor vehicle lanes from non-motor vehicle lanes. Because the road conditions in Beijing are often unexpected, it is difficult to ensure that brushing cars on unfamiliar roads is not dangerous even if the technology is good.

2. The first step of the horse brush is to slide forward (the horse brush should be the same as long-distance swimming, so you should ask for leave), slow down and brake (T is recommended), turn, jump over obstacles (two water pipes can jump or cross continuously), and the wrestling foundation is excellent, and the physical strength passes.

When you see the uneven road surface, you must lower the center and lean forward slightly.

4, less slippery, pay attention to save physical strength, that is, continuous exercise.

5. Brush within your control range, whether it's comparing speed or practicing skills in the process of moving forward.

6. Be sure to have a good rest before brushing to save energy.

7, horse brush during the day mm should pay attention to apply some sunscreen stuff.

8. Prepare for two road races. Can't brush, you can change the brush!

9, the horse brush is best not to act alone, novices try to stay in the middle of the team. It's a very good idea to go together, because you can't foresee some unexpected events on the road. Of course, if men and women match better, the so-called men and women match, brushing is not tiring, and if ggmm is together, it will be more enjoyable.

10, try to use big wheels.

1 1, long-distance horse brush rest time 1 hour to 1.5 hours, rest time 10 to 15 minutes.

12, some small intersections may suddenly turn out of the car, be careful.

Third, the preparation before painting the street

Carry things

Basic principle: keep things as few as possible, and the bag must be small and close-fitting.

Protective equipment: Needless to say.

Money: Make sure you can take a taxi home when you are tired, and you can make up for the vacancy in the city immediately.

Appropriate amount of water, high-calorie food: you can't buy water everywhere, you can bring some chocolate and ham.

ID: Don't be sent to Changping to screen sand.

Telephone book and emergency rescue measures: you also need to show your identity and blood type.

Mobile phone: Needless to say.

Close-fitting backpack: carrying small things

Playback device (the expert can be a DJ)

DC: Take pictures

Casual shoes (not recommended, in case you can transfer to the bus to return)

Dress essentials

1, go into battle lightly, dress well, maybe take photos, don't be afraid of wrestling and wear dirty clothes.

2, a little tight, to prevent cold air from coming in and wind resistance.

3, walking at night, can be equipped with reflective clothing.

You must not wear dark clothes when you come out to exercise in hot weather. Light color is better, even if there are sweat stains, as long as it is not white.

5. In winter, if you can feel that the hand guard has the function of keeping warm, you can save gloves.

Main points of wearing shoes

New shoes generally don't fit. It is best to do some running-in activities before brushing the horse, so as to fully adapt to brushing the horse outside the shoes. Okay, now put on your shoes:

1. Brush with poor braking skills, it is recommended to press the brake again.

2. Tie your shoelaces and don't feel slippery inside your feet. If the foot in the shoe is loose, it will be unstable; But it will be uncomfortable if it is too tight.

3, pay attention to the shoelace thread is not too long, so as not to get involved in the axle when brushing, it will be dangerous!

4. I feel that my shoes are too loose and too tight when I brush them. Don't be lazy, and then tie them up.

Shoes grind their feet

Thick cotton socks are strongly recommended. The main cause of blisters is the relative movement between socks and feet. If there is only friction between socks and shoes, it will only wear socks. So putting a cotton ankle protector on the outside of socks can solve this problem or relieve symptoms. But the new problem is that it is too tight, which is not conducive to blood circulation. You should take it off and relax at rest. It is recommended to buy extra-thick and extra-long mountaineering socks (cotton), which feels great.

publicize

Stick a slogan on your body: roller skating fitness, safety first! ! ! !

On the other side of the car body, there is a slogan: Commemoration 12.9 to celebrate the success of the Olympic bid and to commemorate World AIDS Day.

warming-up

Before brushing the horse, it is most important to get ready for exercise. Especially when the weather is cold, it is best to exercise first to prevent sudden discomfort. Warm-up action is not only the activity of foot joints, but also the stretching of whole body joints. Starting from the neck, all joints such as hands, waist and legs must move to avoid joint and bone damage when falling.

It is advisable to prepare for the activity for 20 minutes.

1, warm up by running, 500m.

2. Stretch back: Hold hands and fingers tightly and stretch forward as far as possible. After doing it a few times, you can feel the stretching of your shoulders and back.

3, waist extension: feet open, shoulder width. Left hand * waist, right hand above the head, upper body bent to the left. This action must be kept for 15 seconds and must be done in front of you. Then, change your left hand and repeat the same action.

4, chest stretching: put your hands behind your body, slowly lift up, repeat several times, you will feel the stretching of your shoulders and chest.

5, pull the thigh muscles: stand on one foot, the knee is slightly bent, and the other foot is pulled back by hand. When doing this, be sure to keep your knees together and push your ass forward. Then change your feet and do it again.

6. Stretch calf muscles: bend your right foot, and then straighten your left foot into a lunge. Note that the back sole must be completely flat on the ground. Then change your feet and repeat the same action.

7. Movable ankle joint: The feet are slightly wider than the shoulders, the right foot does not move, the left foot follows the ground, the toes are tilted and then put down, and the same action is repeated, and then the feet are changed.

8. Move the neck joint: parallel feet, relax the body and turn the neck left and right.

Fourth, basic skills training on weekdays

Single pedal and single slider

More than 5 meters, single pedal and single slip, used for rest during long-distance travel, can be faster than landing with both feet, and needs certain stability.

downward slope

You can choose to wash the slope of the main building in Tsinghua with protective gear.

When there is no car at night, someone should keep an eye on you. When coming down, pay attention to turning, keep your feet steady, pay attention to the application of brakes, be sure to lower your center of gravity, lean forward slightly, bend over and bend your knees.

Brakes

Watch the intersection. If the braking technology is not good, you should control your speed in advance when you meet an intersection. If you are not in a hurry, remember to rush to the sidewalk (turn right directly) and come back if it is a big deal.

About wrestling

There are forward falls and face-up falls.

Falling into the sky is very painful, so don't support the ground with your hands. It's easy to get hurt. There will also be a side effect, that is, the neck will hurt. Beginners, when wrestling, most of them lean back, biaji~, biaji~~, and have no choice but to step on poor PP.

Usually, you should lower your center of gravity first, do less work, and naturally fall lighter. Secondly, lean forward a little, and put your center of gravity a little forward, so that even if you fall, you will fall forward, and with the palm sliding forward, it should be fine. When you fall, your hands will naturally be placed on the ground to support your body, but your fingers should be pushed forward to make the weight of your body press down in the direction of joint bending. If the fingers are facing backward, when the whole body weight is concentrated on the arm, it may lead to fracture because the strength is not relieved.

In high-speed skating, we should actually roll up, wrestle or turn sideways to increase the contact area with the ground and reduce the impact.

With people

The most important thing is to keep up with the frequency. If they don't agree, they can't keep the speed at all, and they will bump into each other. Therefore, both of them should practice single-pedaling and single-skating, otherwise, as long as one person's foot changing frequency can't slow down, the other person will have to follow fast. Of course, the person being taken can ask for less, because there is a support when being pulled, and the distance kept by one foot and one slip will be farther than that of one person, but the person being taken must be more solid.