Warm-up exercise before fitness, many people do strenuous exercise as soon as they get up. Actually, this is very bad. We should do some warm-up exercises before exercise to avoid damaging our muscles. Let's analyze the warm-up exercise before fitness.

Warm-up exercise before fitness 1 the first action, neck stretching.

First, let's start with the dynamic stretching of the body. Yes, starting with our heads, we should look from left to right. We should turn our heads gently, first from left to right, and then draw a semicircle with our heads. Draw forward first, then backward, and the action lasts for 30 seconds.

The second action, arm stretching.

We start to stretch our arms and bodies, twist our bodies, keep our hips straight, then hover our arms forward, then hover back, and imagine that we are drawing a circle with our arms.

After this rotation, our posterior deltoid muscle and our core are well stretched, and the action lasts for 30 seconds.

The third action is the opening and closing jump.

The initial jump can move to the muscles of our whole body, but it really focuses on our backs, our shoulders, core and legs. When the action lasts for more than 45 seconds, the muscles are well activated.

In these exercises, we can inhale through the nose and exhale through the mouth. Be sure to pay attention to your breathing and dynamic stretching when warming up.

The fourth movement is the climber,

This action has a good stimulating effect on our shoulders and core. When you do the fourth movement, you will find that your heart rate has increased, so you should move at your own pace. Remember to tighten the core when training, raise our knees as high as possible and do a 30-second all-round exercise.

The next step is to sprint,

When doing lunges, you can stimulate the muscles of your hips and legs. We must stand up straight in training. Here's a good idea. We can put our hands up behind our heads.

When we lunge, don't let your knees exceed your toes, and keep your body balanced for 30 seconds.

The sixth action is push-ups.

Push-ups have a very good stimulating effect on our core, chest and biceps. Suggest action for 30 seconds.

Warm-up exercise before fitness 2 first of all: the importance of warm-up, or the purpose

Warm-up exercise (named after physiological reaction) is also called warm-up exercise (general concept, simply put, it is to prepare the body for the next exercise). No matter what we call warm-up, its purpose is to prepare for various sports or exercises. The specific purposes are as follows:

Raise body temperature and promote blood circulation, thereby improving sports performance and reducing the risk of injury. Therefore, under normal circumstances, the warm-up time may be longer in the case of low temperature. For strength training, good warm-up can improve muscle reactivity, increase joint range of motion, speed up recovery, and prepare for high-intensity training.

Warm-up can prepare us psychologically and activate the nervous system, thus making training more efficient. Generally speaking, warm-up is to prepare physically and mentally for formal sports or training, so as to improve training efficiency and reduce the risk of injury. Therefore, warm-up is an essential link in the process of exercise and fitness.

Second: the classification or component of warm-up.

Usually, warm-up is mainly divided into two categories, one is routine warm-up, also called general warm-up; The second is special warm-up, also called targeted warm-up or special warm-up.

The main purpose of routine warm-up is to raise body temperature and promote blood circulation, because the temperature of muscles is directly related to the fitness effect. In a safe physiological range, the higher the temperature of muscles, the better the contractility of muscles, that is to say, muscles can have greater strength after effective warm-up, thus improving your sports performance and efficiency.

In addition to raising body temperature, another purpose of routine warm-up is to lubricate joints. Because with the increase of body temperature and the decrease of body fluid fluidity, the flow resistance will decrease, thus increasing the range of motion and improving the elasticity around the joints.

Formally speaking, routine warm-up is not limited to a specific form. Simply put, the conventional warm-up method is to do some light aerobic exercise. Of course, any form of aerobic exercise is ok. You can choose the exercise form you are most familiar with or like.

The specific warm-up is mainly related to the training content you want to do. For example, your current training goal is hip and leg training. Then, after the regular warm-up, you should add some specific warm-up contents, the purpose of which is to activate the target muscles and improve neuromuscular efficiency when you do certain actions.

The choice of specific warm-up actions is not as casual as conventional warm-up, but related to your training content. For example, if your training goal is hip and leg, you need to choose actions similar to hip and leg training through self-weight or light weight to warm up before training. For example, hip and leg muscles are activated by self-weight squat, and gluteus medius muscles are activated by hip abduction, and so on. Of course, you can also rehearse your next training moves with self-respect or light weight.

In addition, special attention should be paid to the nervous parts during training, and the tension can be improved by stretching or rolling the foam shaft. For example, you need to do hip training, but your iliopsoas muscle is tense, so you need to effectively stretch the iliopsoas muscle to improve it and avoid the compensation problem caused by the tension in this part. For example, you want to do squats.

However, the ankle or hip joint is tense, so you need to move your ankle or hip joint effectively. Of course, if you have good flexibility and high joint flexibility, this part of the warm-up behavior can be omitted.

Third: Warm-up precautions

In general, no matter whether it is a routine warm-up or a specific warm-up, as long as the warm-up purpose is achieved, you should not feel tired during the warm-up process, because our purpose is to prepare your body and mind, not to reduce fat or increase consumption through warm-up. If you feel tired during the warm-up, it means that you have too many warm-up behaviors, and you should change to a more relaxed way.

Judging from the preheating time, the longer the time, the better. It usually takes about 5- 10 minutes. Of course, if the ambient temperature is too low, the warm-up time should be extended appropriately according to the situation.

Of course, in the process of exercise and fitness, if you want to train with simple content and low intensity, you can also enter the training state directly. But if your training content is difficult and intense, then warm-up before training is an essential link, because it is related to your next training efficiency and your own safety.

Warm-up exercise before fitness 3 Why do you want to do warm-up exercise?

First of all, it is important to warm up before exercise. A good warm-up is a good start to exercise. It can put your leg muscles and blood vessels into motion, and make you ready to provide enough oxygen during exercise. Secondly, it can help your muscles to enter a state of exercise and keep your muscle level at an ideal level during exercise. Another important point is that warm-up exercise can help your heart enter the state ahead of time and avoid excessive pressure on your heart during exercise.

Foot warm-up exercise

In my opinion, jogging is about feet, but for muscles, it is to drive the whole body muscles. Therefore, the warm-up exercise should start from the beginning, and the neck, shoulders, waist, hips, knees, ankles and toes should not be let go. Mainly can rotate, so that the joints can move.

Warm-up exercise of ligament

The warm-up exercise of ligament is mainly to stretch tropical flexibility. Try to dash down, side kick, forward kick and so on.

Intense warm-up exercise

Carry out higher intensity and higher density activities such as leg lifts and lunges to mobilize the whole body.

In fact, no matter what way you choose to warm up before jogging, it is no problem. The so-called warm-up means that you can move some muscles before exercise.

Jogging itself is gentle, but it is necessary to warm up the joints and muscles of the legs and waist, otherwise it is easy to cause sports injuries.