How to warm up before exercise? Before we do any exercise, we must do a good job in the warm-up exercise. In fact, many people ignore it. There are many kinds of warm-up exercises. You can choose what suits you. How to warm up before the following exercises?
How to warm up before exercise 1 What is warm-up exercise?
Warm-up exercise refers to short-term and low-intensity exercise before formal exercise, so that the muscles used in formal exercise contract first, so as to improve the local and systemic temperature and blood circulation, and make various systems in the body (including cardiovascular system, respiratory system, neuromuscular system and skeletal joint system, etc.). ) gradually adapt to strenuous exercise to prevent sports injuries. Remember, it must be low-intensity exercise.
So what exercises should be done to achieve the warm-up effect? We can roughly divide warm-up exercises into two categories:
The first category is called warm-up exercises, such as brisk walking, jogging, skipping rope easily, pedaling on a stationary bike, or all kinds of aerobics we learned in school or the army, and so on.
These full-body warm-up exercises, as the name implies, can involve most muscle groups of the whole body.
The second category is called warm-up exercise for specific parts. These are the special needs of the pointer for a certain sport, selectively moving specific muscle groups.
For example, it is necessary to dynamically stretch the target muscle group before muscle exercise, which can effectively reduce various sports injuries such as muscle strain caused by insufficient warm-up.
It is recommended to use at least one of the above two warm-up methods before exercise.
Warm-up is really important! It makes our health and psychology slowly raise the body temperature to the time of strenuous exercise before entering the state of combat readiness, which not only reduces the occurrence of injuries, but also gives us a carefree and practical feeling and can give full play to your potential!
Remember to warm up before fitness!
In order to facilitate the study of ordinary people
Avoid fatigue caused by a lot of exercise and warm-up.
Here are some simple ways to warm up.
Simple and fatigue-free warm-up method
Back oblique side stepping paddle type
This warm-up method is mainly to exercise all joints of the whole body and make the whole body feel relaxed.
Kick your hips slowly.
This warm-up method focuses on stretching the muscles behind the thighs. For long-distance running, this action is very necessary, which will continue to stretch the muscles behind the thighs, so this action is essential before long-distance running.
Keep your knees up.
When I was a child, I often did leg lifts. The main purpose is to exercise the flexibility of the front thigh muscles, and the same is true for knee lifts, so that the thigh muscles can gradually relax before running.
Swing arm+side step
This action is similar to the first action, which mainly plays the role of relaxing the whole body.
Torsion of trunk+knee lifting
It is considered that running is to drive the whole body movement with hips as the core, so the activities of the upper body are also very important. Only when the waist, abdomen, shoulders and back are flexible at the same time and perfectly fit with the lower body can you run easily without injury.
Jogging in situ
Before the race, we will see athletes jogging to warm up, which is an indispensable element before running. Of course, we ordinary runners don't need high-intensity warm-up, but it is necessary to do a small run in situ, which can effectively improve the activity of the body and let the body enter the state in advance, which is also the most important thing to avoid injury.
Squatting
This action aims to exercise thigh muscles and master leg balance.
Kick forward
Kick the leg forward, focusing on improving the overall flexibility of the leg.
Boxing speed
On the uncertain road surface, it is easy to cause ankle injury because of the uneven road surface. Boxing can effectively move the ankle joint and ensure that running is easy and flexible.
Cross-touch toes
This action plays a semi-stretching role, stretching ligaments and increasing the stride during running will not hurt.
Attention!
Warm-up doesn't require a lot of leg press and stretching muscles, but simply makes your body active.
It is not advisable to do too much stretching before running, because excessive stretching will make the whole body tend to relax and relax, and what we need to do before running is that the body tends to be concentrated and stable, so it is not advisable to overstretch before running.
How to warm up before exercise 2 how to warm up before running
Warm-up exercises and stretching exercises must be done well before exercise to prevent injuries during exercise. Therefore, warm-up exercise is very necessary. Below I will share four warm-up exercises I usually do before exercise.
First, action one: around the ankle
Stand with your back straight, hands akimbo, one foot on your heel, move your joints from outside to inside, and change your other foot after 30 seconds to make two groups.
Second, action two: warm up the knee joint
Stand with your feet, support your knees with your hands, keep your back straight, slowly straighten your legs after bending your knees for half a squat, keep your knees straight ahead, and bend your knees slightly when standing. Do it 30 times and do it in two groups. Third, action three: hip dynamic stretching
Stand up straight, hold your knees close to your abdomen with your hands, lift your knees, and stand on tiptoe at the same time, and do it with your feet for 30 times in turn. Do two groups.
Fourth, Action Four: Shoulder Surrounding
Bend your arms, put your fingers on your shoulders, slowly wrap your shoulders and necks forward, and then wrap them backwards for 30 seconds. Do two groups.
Five, the above four actions are warm-up actions I usually do before running or skipping rope.
6. Shoes are very important.
Shoes are very important! Shoes are very important! Because a good pair of sports shoes can make you run more easily.
Seven, warm up
Warm up for 5- 10 minutes before running and stretch for 5- 10 minutes after running. Just run every day, run 10 meter every day. 5 km is enough, unless you practice half horse or whole horse (also based on running 1K km or above), first develop the correct running posture, then strengthen the strength of thighs, calves and feet, and then impact 10km.
What should I pay attention to before and after running?
1, warm up and relax
Pay attention to warm-up before running and relax after running. It is best to have a proper amount of stretching to warm up and relax your body to avoid injury.
Before running, you should do some warm-up exercises and warm-up exercises. Everyone should understand. It is nothing more than "head movement, shoulder movement, chest expansion movement, body rotation movement, abdominal back movement, lunge leg press, footwork leg press, knee joint movement, wrist and ankle movement", so I won't go into details here.
Nine, posture
1. Pay attention to the running posture, keep your body relaxed, slightly tuck in your abdomen, relax your shoulders, don't lean forward, and don't make too many strides and movements.
2. Don't sit down immediately after running, don't stop or simply sit down immediately after running, which is harmful to your health, but walk slowly until your heart rate starts to normal.
How to warm up before exercise 3 warm-up trilogy 1 Understand warm-up aerobic warm-up.
No warm-up-no exercise
I believe that every student's ear will ring with the coach's exhortation over and over again every day, and you must do a good job of warm-up before exercise. But how many people really pay attention to this warm-up exercise? Like everyone else, I didn't take it too seriously, thinking that warm-up is not just about walking, stretching muscles and moving joints before exercise. Actually, we were wrong. Whether you are responsible for yourself or your friends, you should study hard and pay attention to warm-up exercises.
"Exercise" is like a car running on the highway, and the effect of preheating is like that the car must pass an accelerated on-ramp to get on the highway. Relaxation exercise is like a car getting off the highway, and it has to go through the exit ramp to slow down the car slowly.
In other words, if you don't warm up and relax before and after exercise, it's as dangerous as a car getting on the expressway without going through the entrance ramp! Therefore, without warm-up before exercise, it is difficult for the body to play its best; Without relaxation after exercise, the body can't really recover.
Warm-up before exercise and fitness is one of the most important factors that directly affect sports performance, and it is also one of the factors that will cause damage, but few people can really warm up correctly. The most common thing is to rush to the court and start playing when you move, without warming up at all! To make matters worse, some people just use lacing as a warm-up and do things casually ... in fact, these are not warm-ups! So, what should I do to warm up correctly?
What should I prepare before exercise? This question is not difficult to answer, because people's exercise must pass through muscles, so things related to muscle use are things to be prepared before exercise. According to different purposes, we can divide the exercise prepared before exercise into three parts, and each part has its own way and goal. Let's explain it to you with action demonstrations:
1, aerobic exercise (warm-up)
2. Start the connector (activated):
3. Dynamic stretching