A few simple movements teach you to do warm-up exercises. Friends who don't exercise for a long time had better do warm-up exercises before formal fitness. Warm-up can effectively prevent muscle aches and physical strain, but which warm-up exercises are better? Below I will show you some simple warm-up exercises.
Teach you a few simple moves to warm up 1
Teach you several groups of common warm-up exercises.
1, head movement
Put your hands on your waist, stand with your feet shoulder-width, press the neck down twice, and then circle the neck twice.
2. Waist exercise
Put your hands on your waist, stand naturally, twist your hands and draw circles, three times left and three times right.
3. Vertical leg press machine
Stand upright with your feet together, cross and interlock your palms, press your palms down to the instep, and pay attention to straighten your legs. Repeat 10 group.
4. Lateral leg press motion.
The most common movement in physical education class is the lateral leg press movement, which can help us stretch our legs. Leg press squatted on the left side, and his left toe stood on tiptoe for half a squat. Put your left hand at the knee of your left foot and straighten your right leg sideways. As for the right leg, the right hand presses down on the right leg. When finished, the right leg press bends down and presses down on the left leg.
5. Kicking exercises
Stand naturally, with your back straight, your arms level with your shoulders, your left foot take a small step forward, and your right foot kick straight to your abdomen. After the right foot hits the ground, change the left foot to kick.
6, marking time movement
Standing still is simple. I believe everyone has done this sport. It seems simple, but it actually has a great effect! The first choice is to stand in the same place, with your hands bent, your right hand in front and your left hand behind, showing a running shape. Stand with your left foot, bend your right foot, lift your thighs and be parallel to the ground. Swing your arm to change legs, stop at the same place, speed up the swing arm appropriately, and repeat this action for about one minute.
There are many kinds of aerobic exercise, and the effect of doing aerobic exercise on human body is also very obvious. So many people like to do aerobic exercise. Do you know which aerobic exercises are suitable for you? What are the common sports misunderstandings? Today, I will introduce you to the knowledge about fitness, hoping to help you!
Choose the aerobic exercise that suits you.
There are many kinds of aerobic exercise, such as brisk walking, jogging, mountain climbing, swimming, playing Tai Ji Chuan, cycling, boating, going up and down stairs, walking, fitness dancing and various ball games. You can choose the exercise that suits you according to your age and physical condition.
double；twofold
Fast walking is the first choice for all ages, which is very convenient, anytime and has a good effect. Fast walking is not limited by the time and place of fitness, and it is gentle and easy to master the intensity. It is the safest aerobic exercise. For beginners, you can choose a flat road with a speed of 1 min and a number of steps of 120, and the exercise time will increase from 20 minutes.
jogging
Running is the best way to develop human heart and lung function. Running can effectively promote the development and enhancement of various systems in the whole body, and can exercise people's tenacious consciousness quality. Jogging is better for middle-aged and elderly people, but a comprehensive physical examination should be done before jogging to rule out hidden heart disease or other sports contraindications. Beginners can walk and run alternately in the first three or four weeks, and then gradually increase the running time until they can easily complete the race.
climb mountains
Mountaineering can not only exercise, but also enjoy the natural scenery and breathe fresh air. Slow climbing is an aerobic exercise, which has a very good effect. It is beneficial to exercise and improve human respiratory and cardiovascular functions and leg muscles, help maintain the flexibility of lower limb joints, and effectively exercise the muscles and ligaments of waist, back, neck and upper limbs. Climbing clothes should be light, attention should be paid when climbing, and the pace should be steady to avoid stepping empty, falling and spraining. Old people, overweight people, patients with knee joint diseases and heart diseases should not choose mountaineering as a fitness method.
swim
Swimming can improve the function of human respiratory system. Because the human body does not bear the weight when swimming, it is most suitable for patients with arthropathy and an ideal exercise method for osteoporosis patients or pregnant women.
Practice Tai Chi Tai Ji Chuan.
Playing Tai Ji Chuan is very suitable for the elderly. After Tai Ji Chuan exercise, the balance between nervous system and skeletal muscle has been improved, which can promote the deposition of bone minerals in bones and reduce the probability of osteoporosis.
Ride a bike
I believe everyone can ride a bike! A very green project. Cycling often can exercise heart function. Sticking to cycling on the way to work can make the myocardial contraction more powerful, the blood vessel wall more elastic, the vital capacity increase and the cardiopulmonary function improve. Cycling can also enhance the muscle strength of the legs, with little damage to the knee joint, and is suitable for people with heavy weight and joint movement disorders to exercise.
Chest expansion exercise
Stand naturally with your legs, stretch your hands horizontally forward and make a fist, then bend your arms and expand your chest backwards, then stretch your hands forward and make a fist, and straighten your arms and expand your chest to both sides and backwards.
Why do you want to do warm-up exercises?
Warm-up exercise refers to various physical exercises to prepare for formal exercise before training or competition. It is very necessary to do warm-up exercises before exercise. Warm-up exercise can not only make the human body move gradually from a quiet state, improve the excitability of the central nervous system, mobilize and improve the functions of various organ systems, and overcome the physiological inertia of body functional activities to meet the needs of exercise, but also increase the number of open capillaries in muscles, improve muscle strength, improve the elasticity and extensibility of ligaments, increase synovial fluid in joint cavities, and prevent muscle and joint injuries.
Six situations are not suitable for fitness exercise.
(1) Patients with acute diseases such as upper respiratory tract infection and fever should stop physical exercise and actively cooperate with the treatment, and then do physical exercise after the disease is cured.
(2) Patients with acute heart disease, such as patients with acute myocardial infarction, should not take part in physical exercise.
(3) If you have severe anemia, you'd better not take part in sports activities. This must be remembered. If you want to exercise, you must be moderate and do what you can. During exercise, the oxygen demand of the whole body organs and tissues increases several times, but the hemoglobin of anemia patients decreases, and the blood oxygen transmission function is insufficient, which leads to hypoxia of the whole body organs and tissues and slow recovery of fatigue after exercise.
(4) For diseases with bleeding tendency, such as pulmonary tuberculosis with repeated hemoptysis, patients who are still at risk of bleeding after injury, and patients with gastrointestinal bleeding shortly after injury, these patients should not take physical exercise to avoid the occurrence or development of bleeding.
(5) In the early pregnancy, the fertilized egg is not firmly combined with the uterine membrane, so it is not suitable for women to participate in physical exercise in the early pregnancy.
(6) Patients with chronic diseases, whose condition is stable and the functions of various systems and organs are in the compensatory stage, can study, work and live normally, can take physical exercise. However, people with serious diseases and major system and organ dysfunction, such as chronic nephritis patients with impaired renal function, should not take part in physical exercise.
A few simple movements teach you to do warm-up exercises. 2 5 Common Warm-up Exercise
1, muscle relaxation
At first, you can shake the joints of the limbs and gradually relax the muscles, so that the adaptability of the body can be improved and the pressure can be released. Pay attention to control the time.
2. Raise your legs.
Leg lifting can be done in about two groups, with 20 legs in each group, mainly to make the legs move and stretch the joints and ligaments.
Step 3 twist your waist
Waist twisting is very important. The waist is an important hinge of the human body. Be sure to warm up, or you will accidentally flash your waist and affect the next exercise.
Step 4 jump rope
Skipping rope is a step-by-step warm-up method, which is suitable for young people, but not for the elderly and cardiovascular and cerebrovascular patients. Skipping rope is helpful to the overall coordination of exercisers.
5. Touch the ground with your palm
Touching the soles of the palms is a good way to exercise the ligaments of the whole body, and the difficulty is relatively small. Suitable for most people to warm up, much more practical than a word horse.