Warm-up before fitness exercise is not bending over and kicking. Many people will do some bending and kicking exercises to warm up before exercise, but the warm-up is exquisite, not bending and kicking at will. This is a warm-up before fitness exercise, not bending over and kicking!
Warm-up before fitness exercise is not bending over and kicking. 1 When we come to the gym to lift iron or prepare for outdoor running, veterans usually remind everyone that we need to do some moderate warm-up exercises first. When it comes to warm-up before exercise, many people may think of stretching muscles, kicking and bending over.
Someone asked, is warm-up exercise really that important? Why do we always take the time to do it?
In this issue, let's discuss the necessity of warm-up exercise together.
There is a saying that existence is reasonable, and the existence of a thing must have its rationality, although some fallacies have been proved wrong.
In fact, warm-up exercise refers to warm-up activities before a certain exercise. For example, before a basketball game, you need to warm up first, and then go to physical education class to exercise.
If you don't do enough warm-up before doing some aerobic exercise or strength training, you may be prone to some sprains, discomfort or muscle strain during exercise.
Adequate warm-up exercise can have a certain impact on our sports system, such as making our heart beat faster, our body temperature rise, our muscles reach a certain elasticity, and our muscle reflex speed and contraction speed reach a certain level. This can effectively prevent our muscle strain and make the exercise process smoother.
We can personally feel the changes: the temperature rises, and the movement at the joints is smoother. Because warm-up exercises can dilate our capillaries and raise our body temperature, so that even during strenuous exercise, we can still supply enough oxygen to our bodies.
Proper warm-up exercise can also make our joints secrete more lubricating fluid, which can effectively avoid injury.
For example, this is the purpose of warm-up exercises such as shoulder joint or knee joint that we often do before pressing iron, so that we can do all kinds of push-pull movements, squat movements are smoother, and joints are not easy to break.
Finally, warm-up can also improve the flexibility of our tendons and prevent ligament strain.
Warm-up exercise can meet the human body's need for oxygen by raising body temperature, accelerating blood flow and increasing blood supply to the heart, which is conducive to obtaining adequate oxygen supply during the activity. At the same time, warming up is also very important for our nervous system.
Through moderate exercise, you can better improve the brain's response. When the cerebral cortex is always in a state of excitement, it can improve the attention of the human body during exercise and effectively prevent unexpected events during exercise.
Moreover, through proper warm-up exercise, the psychological tension before the game can also be effectively alleviated.
On the contrary, if you suddenly enter the exercise state without much preparation and warm-up activities before exercise, your body will also show obvious resistance.
Because when the body suddenly bears too much load, it is easy to make the adjustment of the nervous system to the body organs fail. Such as common emergencies: sudden impatience, dizziness, shock, abdominal pain, muscle strain and so on. During exercise, exercise shock may occur in severe cases.
In fact, this principle is the same as the shock caused by suddenly stopping or sitting down after a strenuous marathon. Because the sudden stop of the human body after a long period of exercise will also make all parts of the body suddenly unacceptable and prone to dangerous phenomena.
Therefore, warm-up before exercise is very useful and necessary. If you do a good job of warming up before exercise, you can avoid most unexpected problems during exercise.
However, it should be noted that in the process of warm-up, do not take strenuous exercise to consume a lot of physical strength, otherwise it will easily lead to fatigue during formal exercise. The content and arrangement of warm-up should be targeted, comprehensive and reasonable, so that you can better devote yourself to the exercise process.
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Warm-up before fitness exercise is not bending over and kicking. What are the warm-up exercises?
Generally speaking, the warm-up activity before exercise lasts about 5 minutes, but in winter, due to the low temperature and poor muscle contractility, it is best to extend the warm-up activity by 10- 15 minutes, especially in outdoor exercise, where the heat accumulation is relatively slow.
Adequate warm-up can overcome the inertia of the body at low temperature, stimulate nerve sensitivity, promote the increase of skin temperature, improve the extension and contraction of body muscles, and make joints flexible, thus avoiding sports injuries such as muscle strain and joint sprain.
Generally speaking, it is advisable to feel slight fever in warm-up exercise, but different exercises have different warm-up contents.
Running is a kind of exercise that people generally choose at ordinary times, because when running, the amount of exercise is mainly the lower limbs of the body.
Therefore, in warm-up activities, we should try to do some knee flexion and extension, knee joint and ankle joint rotation, and choose to exercise in a flat place to avoid foot sprain. In addition, you should also do some activities such as kicking, twisting your shoulders and twisting your hips.
Basketball requires great flexibility and jumping ability. So when warming up, ankle, knee joint, achilles tendon, waist, shoulder joint and hand joint should be the main parts. It is suggested that you can do more actions such as leg press, shoulder pressing, waist turning, semi-squatting, bouncing and Achilles tendon pulling.
If you do warm-up exercises before exercise, you can try this method to help yourself prepare for the warm-up. Only by making full preparations can we get better results. Warm-up before exercise does no harm to your health.
Don't overdo it when preparing for warm-up before exercise, it will consume physical strength when exercising.
Warm-up before exercise has seven advantages.
1, buffer effect
Warm-up exercise can play a good buffering role. As we all know, 1 Regular exercise every day plays a very important role in people's health. But for people, especially those who don't exercise for a long time, sudden direct exercise will increase the accident rate during exercise.
2, the muscles are not relaxed, and the muscles are easy to strain.
Physiotherapists say that when muscles are not relaxed enough and exercise a lot for a long time, muscle fibers are likely to be injured by pulling. Running on the road may cause soreness, calf cramps, stovepipe tendon inflammation, plantar fasciitis and so on.
Therefore, warm-up exercise is absolutely necessary, and the warm-up time should also change with the change of exercise. Warm up for at least 10 minutes to strengthen tendons, joints and muscles.
3. Stretch and warm the exercise area properly.
Running is a load on both legs, and both hands swing with the movement, so it is particularly important to warm up the legs. You should stretch the inner and outer thighs first, and then straighten your calves, so as to strengthen the extensibility of your muscles.
Then let the joints soften and relax. You can squat with your hands on your knees, rotate back and forth from left to right, and rotate your ankles appropriately to increase flexibility. Then, through gentle stepping exercise, you can increase the muscle temperature and get ready for exercise.
4, improve muscle metabolic rate
Warm-up exercise can improve the muscle metabolic rate of athletes. People carry out warm-up exercises with constant intensity of 1 and quantitative intensity of 1 before exercise, which can effectively improve the muscle metabolic rate of athletes and make their muscles get a certain degree of muscle temperature rise of 1 before formal exercise.
Thereby reducing the viscosity of human muscles, increasing the ductility and elasticity of muscles and ligaments, and reducing the possibility of a series of sports injuries.
5. Collecting exercises is also very important.
The physiotherapist added that it is important not only to warm up, but also to collect exercises. If the high-speed machine suddenly stops completely, it will also increase the risk of injury, so * * * let the body adapt to the end of the exercise and do the previous warm-up exercise again, so that the tendons, joints and muscles can be stretched again;
Therefore, it is estimated that the road run is 1 hour, so that you can warm up for 10 minutes first, and then do the exercise for 10 minutes after exercise.
6, adjust the physical and mental state
Warm-up exercises can adjust our physical and mental state, and everything is ready. If we are prepared for exercise, we will certainly not get hurt.
Therefore, if you develop a good habit of warm-up, you can completely reduce the occurrence of sports injuries as much as possible, thus helping you to coordinate all parts of your body and make you exercise more flexibly.