As the saying goes, "sharpening a knife does not mistake a woodcutter." Warm-up exercise can promote the blood circulation of human body, increase the temperature of muscle ligaments and joints, not only improve the range and ability of joints and ligaments, but also reduce the viscosity of muscles, thus improving the contraction and extension ability of muscles. This is an indispensable key link to improve training quality and prevent sports injuries.
Preheating method:
1, warm-up, in addition to the routine warm-up from head to toe, joints, ligaments and muscles in all parts of the body should also be fully active. You can also do aerobic exercise with the help of treadmills and exercise bikes.
2. After the whole body warms up, it is necessary to carry out activities of local joints, ligaments and muscles in a targeted manner. For example, shoulder training (deltoid muscle) is the main day, so warm up the shoulders by hand or with the help of instruments, such as pulling down in front of or behind the neck with a high stretcher, and doing 1 ~ 2 groups before and after, with light weight, each group 15 times.
3. The suitable time for warm-up exercise is 10 minute, and it can be a little longer in winter, about 15 minute. Note that the warm-up time should not be too short or too long. If it is too short, the warm-up will not be sufficient, and sports injuries will easily occur. Too long physical strength and premature consumption affect formal training.
Second, organize relaxation exercises.
Finishing and relaxing after exercise is also necessary. It can make the human body recover smoothly from the exercise state to the quiet state, which is beneficial to repay the "oxygen debt", accelerate the elimination of waste such as lactic acid, quickly eliminate fatigue and promote the recovery of the body. What needs to be noted here is that many bodybuilders do not pay attention to completing relaxation exercises, and then leave after practicing. Although there were no signs of discomfort at that time, symptoms such as muscle pain or joint injury may occur the next day or next exercise.
Tidy up and relax:
1 and jogging for 5 ~ 10 minutes can fully promote the recovery of the body; Riding an exercise bike with less resistance for 5 ~ 10 minutes after thigh exercise can not only relieve the tension of thigh muscles, but also restore muscle elasticity.
2. Stretching exercises in the opposite direction. At the end of fitness exercise, it is of great benefit to arrange muscle extension and stretching exercises in the opposite direction to the main training parts to accelerate physical recovery and prevent sports injuries. For example, at the end of shoulder-waist exercise, relaxing exercises such as horizontal bar hanging, knee lifting or swinging back and forth can quickly reduce the pressure and soreness of shoulder-waist joints, ligaments and muscles and promote the recovery of the body.