So how to warm up correctly? What's the difference between heating in winter? Here, I mainly talk about the importance of warm-up in winter fitness. Studies have shown that as long as the temperature is below 20 degrees, your sports performance has begun to be damaged and your muscle strength has declined. Every time the muscle temperature rises 1 degree, your sports performance will increase by 2%-5%, so warm-up before fitness is particularly important!
And the point is not whether you feel cold or not, but whether your muscles are hot or not, especially my friends in the north. I think the temperature is almost below zero now, so I suggest extending the warm-up time to make the body fully prepared.
After warming up, the nervous and metabolic systems can be ready to deliver oxygen and fuel to your muscles. When the muscle temperature comes up, the muscle will enter the strongest and most flexible state, which will make you more advantageous and less vulnerable to injury. How to warm up correctly before fitness? In summary, there are three points.
1. Static stretching does not mean warm-up.
Stretching is not equal to warming up. If you stretch statically there before fitness, it is basically meaningless to keep a posture for dozens of seconds. Long-term static stretching (lasting more than 60 seconds) will even reduce your explosive power, stability and training performance.
Dynamic stretching is a great stretching, such as: shoulder ring, shoulder blade moving, kicking and jumping, which is a very good warm-up link.
2. Simulation training activation
This is to pre-activate the target muscles and joints you want to practice today, and move all the joints needed for fitness, including several key joints: shoulder joint, knee joint, ankle joint and wrist joint.
Then practice holding your chest out with elastic belt and doing some push-ups. If your level is high enough, you can even press it with an empty bar barbell. Before barbell rowing, move your shoulder blades in advance and do an empty-handed rowing action; Do freehand squats, freehand squats, hip bridges and so on before practicing legs.
3. Keep warm and get dressed.
During winter training, you should wear thick clothes from the beginning of warm-up to the end of fitness unless there is heating in a good gym. When it's hot, just pick up a small vest. Although you are cool, you can see your congestion, but once you take off your clothes, your muscle temperature will drop, and the fitness effect will be cool.
abstract
Standard warm-up process in winter: 65,438+00 minutes of low-intensity aerobic exercise (unlimited in form), plus 5 minutes of dynamic stretching, 5 minutes of simulated training is activated. Finally, enter your formal training. You may ask me what's the use of warming up? To sum up, it is to prevent sports injuries and improve sports performance.
The above is the answer to your question. I hope I can help you. Xiao Fang loves to raise iron! Share your fitness knowledge every day to help you get in shape! If you can please like, pay attention to, forward and support the author to write more content, thank you!