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 general warm-up exercises, such as brisk walking, jogging, skipping rope easily, pedaling a fixed bike, or various calisthenics we have 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, and they selectively move specific muscle groups. For example, a few minutes before playing table tennis, gradually increase the strength of the swing, you can move the muscle groups needed for the swing. If you can warm up the whole body for five to six minutes before exercise, and then warm up specific parts according to the needs of sports nature, plus appropriate stretching gymnastics, you can effectively reduce all kinds of sports injuries caused by insufficient warm-up. If you are engaged in intense or professional sports, you must spend more time warming up and stretching your muscles. On the contrary, when you do some sports that don't need special skills in your spare time, the requirements for warm-up exercises are not too strict, and even you don't need to warm up in special parts: for example, you should warm up before jogging, you can do a set of national aerobics for five minutes, or you can jog for five minutes at half speed first, so as to achieve the warm-up effect.
As for the correct stretching action, the key point is: after enough warm-up exercise, stretch each muscle group slowly and gently for later exercise until it is a little tight, and then continue this stretching for more than 20 seconds. Please don't pull to the point of muscle pain! Please also avoid using "jumping" or "vibrating" lacing, because every time you pull a muscle, it will cause reflex contraction of the muscle. Therefore, if the muscles are stretched for no more than 20 seconds or even 30 seconds at a time, it will only increase the muscle tension instead of reducing it, which will make the muscles or tendons more vulnerable to injury! Only through the correct action, alternately and gradually slowly open the muscle groups, can we achieve the positive effect of lacing. If there is enough time, it is best to take a few minutes after the exercise, and then use the correct stretching exercise to pull apart the muscle groups one by one, which can further increase the softness and help relieve the muscle soreness after the exercise.
In addition to proper warm-up and stretching exercises, there are many ways to prevent sports injuries such as muscle strain. For example, wear appropriate sportswear or equipment to avoid sudden and excessive increase in exercise intensity. If you start to feel slight pain, discomfort or even muscle cramps during exercise, you'd better not try to be brave and continue to fight, so as not to cause more harm.
When muscle pain suddenly occurs during exercise, the principles of emergency treatment include: don't use the injured and painful muscles reluctantly, give local ice compress, wrap the painful and swollen parts with elastic bandages (bandaging principle), and raise the injured limbs as much as possible. Following these principles, generally speaking, bleeding and swelling can be minimized; If the swelling or pain is serious, even affecting normal walking or daily activities, it is best to ask a doctor for help. Doctors can not only use the traditional X-ray examination to know whether the bones and joints are damaged, but also use the advanced ultrasonic examination of soft tissues to check whether the muscles, tendons, ligaments and other soft tissues have inflammation, laceration, bleeding, effusion and other lesions, thus helping to identify the location and degree of the injury and determine the most appropriate treatment and rehabilitation methods.
Warm-up is really important! It slows down our body temperature before we enter the combat readiness state.
Slowly ascending to the time when you can do strenuous exercise can not only reduce the incidence of injuries, but also give you a relaxed and down-to-earth feeling, so that your potential can be fully exerted!