How to warm up before strength training? Many people will exercise through some training, and many of them do strength training, but warm up before doing strength training, otherwise it will cause injury. Let's share the warm-up methods before strength training. Let's have a look.
How to warm up before strength training 1 How to warm up before strength training?
1, stretching the muscles of the back thigh. Sit on the ground and straighten your legs in front of you. Bend the other leg so that the outside of the whole leg is close to the ground and forms a triangle with the straight leg. Keep your back straight, bend forward as far as possible from your crotch, and hold the toes of your straight legs with both hands for 20 minutes. You are not allowed to bounce when your hand touches your toes. (It doesn't matter if you can't touch your toes)
2. Stretch the muscles of the inner thigh-method 1, sitting posture, feet and soles close to each other, knees outward and as close as possible to the ground. Hold your ankles in this position with both hands, and count to 10. Relax. Repeat three times. Method 2: Sit in front of you with your feet straight apart. Keep your back and knees straight, bend forward from your crotch, and grasp your ankles from the inside of your legs with your hands. Hold this position and feel the inner thigh tighten. Relax, repeat.
3. Stretch calf muscles. Bend down, support your body with your arms and one leg (straighten, tiptoe on the ground), and bend the other leg in front of you to relax. The center of gravity of the body is concentrated on the toes supporting the feet, and the heel is forced backwards and downwards. Feel the muscles in the back of the calf tighten and keep tense, counting 10. Relax, repeat 3 times, and then do it on the other leg 3 times.
4. Stretch back muscles. Lie on your back, lift one leg, grab the thigh near your knee and pull it toward your chest. The other leg is straight and close to the ground, and the head can't leave the ground. Keep your posture. Count to 10. Repeat 3 times, legs together.
How to warm up before strength training 2 What are the waist strength training?
1 push-ups
For men, it is very important to exercise waist energy through this exercise. Everyone does postures, and the key is patience and perseverance. You don't have to do it for a day. Give up if you are afraid of being tired. Insist on doing two or three groups and fifteen groups every day, and the actual effect is very good.
2, twisting the waist fitness exercise
Naturally, if the waist is too tired and does not exercise, it will lead to its flesh and its damage. Here, I suggest that you can shake your waist when you are free, so that your waist can get exercise and improve its function.
3. Bend and squat
In the case of exercise, you can also use the whole process of bending your legs and squatting, or you can exercise your waist strength. At this time, remember to hold your knees tightly with your hands and then squat down. Different people squat, it is best to squat with weight, and then stand up. Repeat the posture fifty times.
4. Lie on your side and bow your head for fitness.
Stand up. Legs apart, arms raised up and down, upper body bent forward, fingers of left hand touching right leg. Raise your right arm horizontally, of course. Never bend your legs and arms, breathe, and then resume breathing. Change the position again. Repeat. Do it eight times in a row
Benefits of waist strength training
As the middle zone of the body, the waist can provide strength for all parts of the body, which can be said to be the source of strength. Waist strength training is very helpful to the shaping that women want, and it can also exercise flexibility.