Recently, the weather is always unpredictable, and sometimes the temperature drops suddenly, making people want to exercise. The weather is cold, and if you don't warm up enough at this time, the injury of sports will also rise. It is necessary to keep fit before exercise. If you don't warm up before exercise, you must not be a qualified fitness enthusiast.

jogging

jogging

Walking slowly for 5 minutes on the treadmill is a simple and effective way to warm up. You can adjust the speed to 4km/h, do not set the slope, adjust the breathing and rhythm, and walk slowly for 5 minutes.

stretching

Stretch ligament

Stretching ligaments is very important for any exercise. Basketball star James spends a lot of time stretching ligaments before every game, which is also considered to be an important reason for him to maintain an "indestructible" figure. There are many ways to stretch, and a simple vertical precursor can satisfy it.

pilates

pilates

Pilates is considered as an effective way to warm up and lose weight. Pilates has as many as 500 kinds of movements, emphasizing the connection and control between the mind and various parts of the body. * * * For deep-seated small muscles, you can warm up better.

Warm up before exercise

Preheating scale

You may ask, how long do I need to warm up? In fact, how long it takes to warm up can't guarantee that you won't get hurt, but it can warm up your body to a certain extent and make your body better adapt to high-dose exercise. Therefore, when you feel slight fever in all parts of your body and your muscles and ligaments are in a state of harmony, the warm-up is over. Too much warm-up is unnecessary, and it will increase muscle fatigue, which is counterproductive.