Many people usually like sports, which is a very good health hobby. Doing more exercise is very beneficial to health. We also know that we need to be prepared before exercise. How to prepare for practice? For this question, let's look at the following introduction.

How to prepare before exercise 1 First, warm up.

1, warm-up, in addition to the routine warm-up from head to toe, joints, ligaments and muscles in all parts of the body should also be fully active. You can also do low-intensity aerobic exercise with the help of treadmills and exercise bikes.

2. Warm-up usually takes 10 minutes, and it can be a little longer in winter, about 15 minutes. Warm-up time should not be too short or too long, too short and insufficient warm-up, which is prone to sports injuries; Too long physical strength and premature consumption affect formal exercise.

3. After the whole body warms up, it is necessary to carry out activities of local joints, ligaments and muscles in a targeted manner. For example, if you mainly practice your shoulders that day, you should warm your shoulders in a targeted way. For example, use a high stretcher to pull down before or after the neck, and do 1 to 2 groups, with light weight, and do 15 times in each group.

4, upright leg press, feet together upright, palms crossed and interlocked, palms bent down to the instep, pay attention to the legs stretched straight, repeat 10 group.

5. Side leg press exercise: leg press bends down on his left side and squats down on his left toe. His left hand is placed at the knee of his left foot, and his right leg stretches sideways. As for the right knee, the right hand is pressed on the right leg. When finished, the left leg goes down to leg press.

6. Kicking practice, naturally stand up straight back, stretch your arms horizontally to shoulder height, take a small step forward with your left foot, straighten your right foot kick flush with your abdomen, and change your left foot kick after landing.

7. Move in place, stand in place, bend your arms with both hands, and run in front of your left hand with your right hand. Stand with your left foot, bend your right foot, lift your thighs and be parallel to the ground. Swing your arm to change legs, stop at the same place, speed up the swing arm appropriately, and repeat this action for about one minute.

8, chest expansion exercise, legs naturally stand, hands stretch forward to make a fist, then bend your arms back to expand your chest, restore your hands to stretch forward to make a fist, arms straight, and expand your chest to both sides.

9. Head movement, put your hands on your waist, stand with your feet shoulder width, press your neck back and forth twice, and then turn your neck around twice.

10, waist movement, hands inserted into waist, standing naturally, hands twisting and turning, left three times, right three times.

Second, organize and relax after exercise.

1, stretching in the opposite direction. At the end of fitness exercise, properly arranging muscle extension and stretching exercise in the opposite direction to the training site is of great benefit to accelerating physical recovery and preventing sports injuries. For example, at the end of shoulder-waist exercise, relaxing exercises such as horizontal bar hanging, knee lifting or swinging back and forth can quickly reduce the pressure and soreness of shoulder-waist joints, ligaments and muscles and promote the recovery of the body.

2, expert guidance, jogging for 5 to 10 minutes can fully promote the recovery of the body; Riding on an exercise bike with less resistance for 5 to 10 minutes after thigh exercise can not only relieve the tension of thigh muscles, but also restore muscle elasticity.

How to prepare well before exercise? Warm-up before exercise has many advantages.

1, increase the body temperature.

The increase of body temperature will improve the coordination and flexibility of human muscles, tendons and tendons, and reduce the possibility of muscle injury.

2. Let the endocrine system prepare for fitness exercise in advance.

Moderate warm-up exercise will slowly integrate the heart, lungs and blood vessels of the body into the fitness exercise. If there is no warm-up exercise, it will be difficult for the human body to integrate into the published fitness regulations, and everyone will soon find it difficult to breathe and feel very tired. This is also in line with the standard that the intensity of exercise should be from shallow to deep.

3. Expand the blood flowing into the muscles.

Therefore, the more blood flows into the muscle, the more carbon dioxide and glucose the muscle needs to produce kinetic energy.

4. Enlarge the blood flowing into the heart.

The greater the blood supply to the heart, the better the prevention of cardiovascular and cerebrovascular diseases.

5, improve muscle elasticity

Make muscles more malleable and posture more flexible.

6. Improve the ability of nerve transmission.

Because the activity level of endocrine system is improved, the blood volume is expanded, and the coordination of nerves and muscles will also be improved, which means faster reaction and more dexterous posture in fitness exercise.

7. Improve the digestion, absorption and application of carbon dioxide.

Because of the increase of body temperature, muscles can promote the dissolution of oxygenated hemoglobin concentration as soon as possible, release co2 for muscles to consume fat, and easily convert it into kinetic energy, thus showing what the body needs for fitness and exercise.