Warm up moderately before fitness and stay away from sports injuries. As we all know, the younger people are, the more they like to take part in intense sports. So know the importance of warm-up. Share the knowledge of moderate warm-up before fitness and stay away from sports injuries.
Warm up moderately before fitness and stay away from sports injuries. 1 "Warm-up" is a necessary preparation before exercise.
"Some surveys show that more than 80% of sports injuries are caused by a sudden increase in exercise. Therefore, ordinary people should take the initiative to learn the scientific method of "warm-up" from the coach before taking part in intense sports, that is, to prepare for activities; We should do "warm-up" activities step by step before entering formal sports. This can increase the flexibility of all joints and muscles of the body and make the tension of cardiovascular and cerebrovascular vessels suitable for exercise; And it can make people "know" about their physical condition, so as to properly master the amount and intensity of exercise. Only in this way, people are not easy to get injured in intense sports. " Shuang Dequan told reporters.
As we all know, for people who do sports, the younger they are, the more they like to take part in intense sports. Therefore, students should pay special attention to the groups preparing for sports.
In this regard, introduce some experiences of "warm-up" activities. First, it is best to "warm up" until your body is slightly sweaty, even in winter. The second is to jog for about 5 minutes before taking part in formal sports. The third is to do unarmed exercise for about 5 minutes, paying attention to joints such as neck, shoulders, elbows, wrists, fingers, hips, knees and ankles, especially hips and knees. Fourth, for the intense sports or competitions you want to participate in, you should practice easily for about 20 minutes first. Fifth, take a break for a few minutes after "warm-up" activities, and then enter formal sports and competitions. In addition, the limit of continuous activity is 15 minutes when you just start to enter a sport that you have never participated in, and you can increase some exercise every other day.
Warm up moderately before fitness and stay away from sports injuries 2 1. Why is warm-up important?
In order to ensure safety, it is generally necessary to do a warm-up exercise before fitness exercise. The main purpose of warm-up exercise is to speed up the heartbeat slightly. It has two advantages:
(1) can raise the body temperature of main parts of the body.
② It can make more blood (oxygen) flow to muscles, thus preparing the body for more vigorous activities.
Stretching exercise after slight activity makes tendons more flexible, because it raises body temperature and increases the range of motion of joints, thus avoiding the damage of joints, ligaments and muscles.
2. Which muscles need to be warmed up?
Warm-up exercises should focus on large muscle groups. Practitioners can warm up their legs by standing still, turning around and lifting their knees. If it is chest and shoulders, you can turn around, raise your arms and turn around. People who like treadmills or skipping rope can do brisk walking for 3-5 minutes and some stretching exercises first.
3. How long does it take to warm up?
It takes about 3 minutes for the body to realize how much blood it needs to deliver to the muscles. Warm-up exercise should last about 5- 10 minutes, and should be accompanied by stretching activities of major muscle groups.
4. Why do you want to relax?
In fitness class, it is very important to recover slowly when you have reached and maintained a certain exercise heart rate. Relaxation has two main purposes:
① It can slow down the high-speed beat frequency of the pulse.
(2) It can make a large amount of blood return to the heart and prevent it from staying in the legs. If you stop exercising suddenly, it will usually lead to dizziness, nausea and fatigue, which are common symptoms when you relax abnormally.
5. Relaxation duration
It takes about 3 minutes for the body to realize that it no longer needs to supply more blood to the muscles. Safe relaxation time is at least 3 minutes, and 4-5 minutes is certainly better. All relaxation activities should include muscles and nerves, so as to avoid muscle soreness and tension.