How to do a good pre-dance warm-up

1, simple gymnastics - this movement I respect: because of the whole body joints of the gentle movement, the intensity is not great; but not commonly used, because it lacks a more fluid rhythm, so the attraction seems to be not great.

2, fast walking jogging - its limitation is just exercise the back of the foot ankle and knee hip joints, the upper body (including the head, neck, shoulders, arms, chest and waist) of the exercise is very small, almost nothing.

3, dance combination - not longer than 20 minutes, must be relatively simple group dance movements, to the classical folk dance movements for good! I personally think that the movement of classical folk dance is a whole-body movement, and add the practice of body rhyme, through the breath, not only warm-up, but also able to practice the basic skills, it is easier to let the practitioner immersed in self-indulgence.

Note that if the muscles and ligaments are not yet active, pressing the softness is very easy to get hurt and not easy to recover. Next is the softness exercise with increasing amplitude. The main thing is to press the legs and waist. Practicing softness must have a teacher to guide the initial stage, because the strength, angle, and even the leg and waist muscle force, are all critical.

Pressing the leg - to straighten the knee, tense the instep and then press, regardless of whether the leg is in front or beside or behind (the back is the easiest for us to ignore!).

Front leg: back to be upright to the abdomen with the force of the front leg, as far as possible to let the belly close to the leg, while the shoulder and the leg still have a little distance for good!

Side leg: the bent side of the waist should seem to cross the hill, standing lumbar caudal vertebrae, in the upper lumbar vertebrae and lower thoracic vertebrae at the side bend. Do not fall forward with your hand raised to the third position, and do not run behind the side leg with the bent side shoulder!!!! Always use your back to find the leg!!!! Keep your face toward the canopy. Even if you can't hold the hand on the triple bit for the first time or even a few years later you should never rush your shoulder to the leg or behind the leg. Don't retract the hips too far back (prone to sitting on the hips, which will develop into a big butt), and don't extend them too far out or you won't be able to control them. Except, of course, for far reaching horizontally in order to stretch the ligaments. My personal feeling is that pressing the side leg to stretch the waist seems to be more useful than pressing the hips. But when the lead leg is bent and the power leg (the leg being pressed) is pressed straight, it's great for practicing the hips! You can bend the leg to press the hips after the straight leg side press.

Rear leg: The leg that is on the rear must be straight and open! That means don't have the back of your foot pointing straight down! Two shoulder joints and two hip joints should be on a plane! The waist should be drawn straight and lengthened to press backward, and the arm placed in the third position should go first. Then you can bend the main leg squatting, at this time obviously feel the inner thigh tendons have a stretching sensation, but can be tolerated. This is right! Spend a while! Lower fork - not much different from the principle of leg press on the handle bar.

But the softness of the fork press is much better than the bar press!!!! Vertical Split: note that the back leg should be straight and open! Straighten the front leg and tense the instep! Belly to front leg, stretch and bend backward. If someone helps you to step on the hip joint, then the kung fu of the back leg will grow rapidly and dramatically!!!! And then help you move your arms, then your problem of standing and moving your back leg will be solved in a few months! Horizontal Splits: hold on a second! Press the frog first! Shake and press the big and small crotch, spend a while, shake and press again for a while, then start to straighten your legs and press.

And the front leg is almost the same, belly to the ground! At this time the ligaments are really painful for us ah, then consume a minute on the maximum tolerable. Then vibrate and press, **** count five minutes - straddle the most difficult to press, because the ligaments are thick and tough number is also a lot! Work hard on it! Kick - three parts press, seven parts kick! Straighten the main leg power leg (this straight can be really difficult to do, but is very important), straighten the instep, instep with upward kick (kick is not high, it's okay, Fan must be right!). The kick must be the right way up! Be quick with the upward kick, control it a bit at the highest point, and then come back down relatively slowly. Kick up 15 legs, then relax a little on yourself and kick your leg as high as you can for 10-15 more legs.

To expand: Tips for doing warm-up exercises

Fitness before the start of the exercise is very necessary to allow our body to warm up first for the back of the exercise to make sufficient preparation without the body instantly reaching the state of strenuous exercise warm-up to allow ourselves to have a buffer. The process of having a good warm-up can greatly reduce your chances of sports injuries. Here are a few ways to warm up you can choose one of them to warm up so that your muscles are moderately relaxed, so that the ligaments, tendons and joints are moderately stretched, flexible, and more importantly, can also be avoided to avoid the increase in the heart of the intense exercise, the lungs and other internal organs of the pressure, to avoid the injury of the internal organs of the sudden and intense exercise.

First, teach you a few groups of commonly used warm-up exercise methods

head movement;

two hands into the waist, two feet and shoulder width standing, neck before and after the left and right to do downward pressure movement, each downward pressure 2 times, after the completion of the neck and then do the neck to the left, to the right of the circle 2 times.

Waist movement;

Hands in the waist, stand naturally, hands and waist with the waist to do twisting waist drawing circle-like movement, left three circles, right three circles.

Upright leg press;

Feet together upright, palms crossed and interlocked, palms to the back of the two feet bowed down, pay attention to the two legs taut, repeat to do 10 groups

Side leg press movement;

Left side leg press bowing, the left tiptoe semi-squatting, the left hand is placed in the left knee, the right side of the leg, the left hand is placed in the left knee, the right side of the leg, the left hand is placed in the left leg, the left hand is placed in the left leg. Left foot knee, right leg side to straighten, right hand to the right leg at the knee to press down on the right leg, after the completion of the right side of the leg press bowing pressure on the left leg.

Kicking movement;

Natural stand straight back, two arms side flat and shoulder high, left foot forward a small step, the right foot straight kick with the abdomen high, the right foot landed on the ground for the left foot kick.

Step in place movement;

Standing in place, both hands flexed arms, the right hand before the left hand, was running. Stand on your left foot and bend your right foot to lift your thigh, parallel to the ground. Swing your arms and legs, step in place, accelerate the speed of swinging your arms and step properly, and repeat the movement for about a minute.

Second, how to warm up before fitness

Warm up 'steps:

1, knee activities, half squatting, two hands to support the knee, the knee clockwise twisting, after 10 times, followed by counterclockwise twisting of the knee.

2, hip activities, alternating legs for high leg lifting, each for twenty times.

3, leg press: relax the shoulders and back, one leg to the front, bend the knee 90 degrees, so that the thighs and the ground parallel, bend and stretch the other leg, toes to the ground, while the upper body to remain upright. After ten times, then change the other leg to continue.

4, turn around, straighten your arms, and turn your body around to move your waist.

5, foot activities, standing, arms folded, one foot standing normally, one foot toes on the ground, clockwise rotation movement, and then counterclockwise to do a little.

6, kick your legs back and forth to get the hip and knee joints moving.

7. Stretch your upper body and rotate your neck and arms from side to side.

Warm-up steps --- other preparations

1, ten minutes before the exercise warm-up, so that the body is ready, about ten minutes can be, to let the body sweat a little.

2, in the warm-up after the stretching preparation, stretching can make the joint activity angle becomes bigger, increase the muscle and tendon elasticity and flexibility, to prevent injuries during exercise. You can press the legs, turn the body, stretch the shoulders and other activities.

3, prepare the right shoes, according to different sports method to choose different shoes, if it is ordinary sports can choose ordinary casual shoes, if it is sports 100 meters, then you should choose spiked shoes. Shoes must be fit, not too big or too small, to prevent waking feet or crowded feet.

4, lace up before the movement, laces must be tied to prevent the movement loose to stop and re-tie, and loose laces may trip us.

5, choose the right clothes, don't choose long pants in the summer when it's hot, and try not to wear shorts in winter, to prevent overheating or can't sweat. Don't choose hard fabric jeans or tight casual pants, try to wear sports pants.

6, the extra items to the home, go to the playground sports, the body is best not to bring wallets, watches, cell phones and other items, which are installed in the pocket will be in constant contact with the body, so people are very irritable, and in the exercise is also very easy to fall out.

7, winter outdoor sports best loaded with some paper towels, winter weather is cold, a movement up is very easy to flow nose, this time if there is no paper towel evening, will be very difficult to do.

8, ready to water, if the movement is longer, it is best to prepare a bottle of water, placed in a fixed place, every time you pass by drink some. But don't drink ice water.

Third, what are the warm-up exercises

1. Necessary warm-up

You know, this is not the time to comb the braid and drink a glass of water, which is a necessary process before the start of the exercise. The looser your muscles are, the easier they are to harness and expand, and doing these exercises will allow you to reduce your chances of injury, so it's best to take 5 minutes to get your body moving fully and feeling slightly sweaty. You need to understand that this step is a good start to your fitness workout.

2. Extremely Necessary Stretching

There are always things in life that are very easy to do, but stretching after a fitness exercise is not so simple. When you work out a muscle, it becomes tight and shortened, and stretching is what helps you relax the muscle, thus preventing muscle soreness the next day. One thing to note: the best time to do this is after you've finished your warm-up, and also, continue each movement for 20-30 seconds, which will help the muscles loosen up and give you a more meaningful stretch.

3. Don't overload the weights

When you see that the candles on your birthday cake are more than 30, you can't help but marvel at how fast the years have flown by, but that's no reason to rush into the gym and grab the dumbbells that you see at first glance. You need to start slowly and increase your workout gradually, and fitness instructors will caution you that taking your time is the key to working out. Because you probably can't imagine the pain that will be felt within 24-48 hours after exercising, you need to be a little cautious when you start. Also, if you blindly try to lift more weight than your body can handle, you run the risk of straining a muscle, spraining it, or even injuring your back. So it seems that choosing a 3-6 pound weight would be more suitable, usually 15-20 repetitions of the movement, or if you wish to gain solid muscle faster, you can choose a slightly heavier weight but just 8-12 repetitions. Remember not to rush and complete your exercises in moderation to achieve good results.

4. Don't overdo it

Since the purpose of fitness is to keep going, you shouldn't expect to get a "gold medal" right away. So when you find your heart beating so fast that you can't finish a sentence in one breath, that means you're overdoing it, and many coaches believe that this is the number one reason why most people give up halfway through a workout. This is because once they feel the discomfort that exercise brings them, it is very difficult for them to keep going. Also, if you think you are not in good shape, you can choose some easier workout moves to complete. For those who don't want to go to the gym, it's also good to choose appropriate aerobics videotapes to learn how to get started and improve the coordination of your movements. Either way, as long as you don't over-stress yourself and are consistent, you'll benefit.

For those who have been practicing for 6 months or more, it's worth noting. worth noting. What can happen is that after reaching a certain point you usually enter a stagnant state, and most people may think "I don't see any changes in my body" - so they pick up the pace and create a bigger challenge for themselves: increasing the volume of exercise in order to make a difference to their body. Exercise more in an effort to make a difference. However, your urgency at this point is leading you astray. You're better off gradually increasing the duration and level of exercise. You can extend it from 20 minutes to 30 minutes by switching from the 5-pound weight dumbbells you're using to 8-pound ones. You just don't have to do both at once, just take one or the other for time and intensity. After a while, you'll eventually be pleasantly surprised: your muscles will start to fill up with new vigor again.