Warm-up can be regarded as foreplay of fitness. If you want to skip the foreplay and start directly, be careful to encounter physical confrontation. Because the body is not ready, it is difficult to enter the state directly.
Many people also realize the importance of warm-up, so they will jog on the treadmill for 5- 10 minutes before getting ready to roll iron, making their bodies sweat slightly and get hot all over. This is indeed a simple way to warm up, but only in this way can they complete the warm-up training and need some calories.
Because when you are going to do squats or bench presses, you always feel that your state is wrong, and a certain part of your body seems to be stiff, which directly affects our sports performance. When the warm-up is insufficient, it is easy to hurt joints and muscles, and there are serious hidden dangers.
Therefore, before the formal start of training, we should do some "little tricks" to keep our bodies in the best condition.
This issue recommends several effective warm-up exercises to make your training more convenient and safe.
Elastic band is a good thing. It is light enough. Not only suitable for resistance training, but also suitable for warm-up.
1. Elastic shoulder girth
Surrounding the arm with elastic belt is to improve the mobility of the shoulder joint and stimulate the shoulder joint to secrete more synovial fluid. Because when doing upper limb training, the burden of shoulder joint is very heavy. If you don't warm up enough, many movements will make your shoulder feel uncomfortable. For example, when doing bench press, straight arm pull-down and so on. Shoulder pain and shoulder snapping will occur if the mobility of shoulder joint is too low.
This action can be done with elastic bands, sticks and towels of appropriate length. If you don't have any tools, you can achieve good results by doing several groups empty-handed.
Step 2 pull the elastic band straight
Although this action is somewhat similar to the chest-expanding exercise in our broadcast gymnastics, with elastic belt's resistance, the effect is doubled.
3. Rotation in elastic belt
This action is also one of the common actions to improve the flexibility of shoulder joint. If there is no elastic belt, it is also feasible to choose a lower counterweight with ropes in the gantry.
4. Flexion and extension of legs when sitting
The most important thing to warm up the lower limbs is the knee joint. This movement of leg flexion and extension can make the knee joint warm up very efficiently.
Choose the lighter one, with one leg and two legs alternating, each group 12- 15 times, and three groups are enough.
Step 5 crouch in the glass
Squat with wine glasses is suitable for both the beginning and the end of warm-up.
Make a fist or hold dumbbells with both hands, with your feet slightly wider than your shoulders, straighten your back, tuck in your abdomen, look forward, then slowly squat down until your thighs are parallel to the ground, then squat down and repeat the action.
Each group 10- 12 times, and do 2 groups.
Pay attention to every training, every warm-up, make training easier to enter the state, and safety is always the first.
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I'm Pop Dong, and I share my fitness knowledge every day to make you and me more stylish.