Warm-up exercise before exercise, exercise is a part of life, modern people understand the importance of exercise more and more, but it is also very important to do warm-up exercise before exercise, which can play a very good role in helping. Let's take a look at the related contents of warm-up exercise before exercise.

Warm-up before exercise 1 8 kinds of warm-up exercises.

1, half squat with one leg ankle stretching

Kneel on the right knee, land on the left foot, and bend the left knee at a 90-degree angle; The left ankle should be directly below the left knee. Put your hand gently on your left knee. In the core action, push the left knee forward so that it crosses the left toe. Pause and then start again. Do it 10 times per side.

2. The cat is stretching.

Start by landing on all fours, with your hands under your shoulders and your knees under your hips. Raise your head and coccyx when lying prone; Wait a few seconds. Roll up your tailbone, roll up your back and wrap your head around your chest.

Step 3 Bend over and stretch to the opposite side

Start by landing on all fours, with your hands under your shoulders and your knees under your hips. At the same time, when you straighten your left leg backwards, extend your right hand forward. Return to the initial position and repeat this action with your left hand and right leg. Do it 8 times on each side.

4, high and low plate support

Enter the straight arm plate support, with feet as wide as hips and wrists lower than shoulders, and hold for 45 seconds. The left lower elbow touches the ground, then the right elbow enters the forearm plate for 30 seconds.

5, lunge T-turn

Start with the flat support of the straight arm, and your hands are wider than your shoulders. Bend your knees, put your hips back, move your left foot forward, stop your left knee on the outside of your left shoulder, raise your right hand and rotate your torso to the right, open your back, and retreat. Return your left foot to the horizontal support position, and repeat on the other side. Do it six times per side.

6. Caterpillar style

Start standing, feet apart, hip width apart. Lean your hips forward and put your palms on the ground. Hands move forward into the straight arm plate support; Wait a minute. Stand up and repeat the above actions before putting your hands back on your feet. Do it six times.

7. Crab stretching

Bend your knees, put your feet flat on the floor, and put your palms behind your hips. Lift your hips off the ground. At the same time, lift your hips, your right arm and left shoulder, and stretch your upper body sideways, from your fingers to your left knee, so that your body forms a straight line. Reverse the action to the starting position and repeat the other side. Do it 8 times on each side.

8. Quickly mark the time

When standing, your feet are slightly wider than your shoulders, your feet are parallel, your toes are slightly turned out, and your hands are placed in front of you. Squat for a quarter, lift your heels and land on your forefoot. Then run at the fastest speed in the same place 15 seconds. Do three rounds.

Warm-up exercise before exercise 2 How to do warm-up exercise before exercise?

1, jump left and right

There is no limit to professional movements, that is, both feet jump left and right at the same time, but they can effectively relax the muscles of ankles, calves, thighs and other parts.

The key point of jumping left and right is that the upper body doesn't have to jump with the lower body. The warm-up goal of the movement is the lower limbs, which has a good muscle relaxation effect on the fitness exercise of the lower limbs. Generally speaking, the height of the left and right jumps does not need to be too high, and the frequency can be appropriately accelerated or slowly increased according to your own habits.

2. Raise your legs.

The standard leg lifting action needs to raise the leg to this horizontal position on the premise of keeping the upper body straight. Leg lifting is a simple aerobic exercise and one of the common ways to warm up.

Leg lifting can effectively improve the kicking ability of lower muscle group and strengthen the effect of lower muscle group exercise.

Step 3 spread your legs and jump

Jumping with your legs open is a good way to warm up. After the jump, spread your legs, raise your arms from both sides to your head and clap your hands. When you fall, your legs and arms will recover, similar to jumping in broadcast gymnastics, which can warm up your whole body muscles and move your joints.

Step 4 jump rope empty-handed

Imagine that we have a rope in our hand and then jump rope to exercise, but the jump height is higher than that of jumping rope. After all, our goal is to make the body active as soon as possible, and our arms should swing with the jump.

This is a good warm-up exercise, which has a certain warm-up effect on the whole body.

Step 5 warm up with strength

The above actions can make our muscles and joints get initial movement. Before formal training, you still need to do some strength warm-up. These strength warm-up exercises are the ones we are about to start formal training.

Warm-up exercise before exercise 3 warm-up misunderstanding

1, the purpose of warm-up is to stimulate the target muscle contraction in advance, and improve performance (strength and speed) by reducing the viscosity between muscles and joints. From a trainer's point of view, warm-up and training should be treated in the same position.

2. Stretching is definitely not equal to warming up. Simply relying on static stretching before exercise can't prevent injuries during exercise and protect your body, because there are too many reasons for injuries during exercise, technical problems, unbalanced muscle strength and insufficient warm-up, so if you are injured during training, the first thing to reflect on should never be "Hey? I obviously stretched for a long time before practice today? "

3, low-intensity aerobic does not mean warm-up, warm-up is very simple, but it is definitely not as simple as walking on the treadmill for half an hour before exercise, because you not only need to consider the warm-up of the target muscle group, but also need to give your body some "warnings" or "tips". You need some dynamic stretching to tell your body that you will exercise in the future.

4, the best warm-up time is definitely not half an hour, warm-up+pre-stimulation of the target muscle group, a good warm-up process is actually 10 minutes is enough.

The most suitable warm-up method

1, dynamic stretching &; Static tension

Static stretching is irreplaceable for improving joint flexibility, but it is not the most suitable for warm-up.

So how can we raise our local muscle temperature and improve muscle perception in a short time?

My answer is to use dynamic warm-up to do some highly maneuverable movements.

2, resistance belt+freehand is my most recommended.

Because it allows you to quickly complete the flexibility and muscle perception of shoulders, trunk and hip joints before strength training under the mediation of variable damping.