Have you ever thought about relaxing and getting ready for activities? These seemingly simple things are actually very important. These are all actions to relax your body, which seem effortless, but they are protecting your body from harm. Sometimes everyone is full of confidence and eager to exercise, only to find that before long, they begin to feel chest tightness, muscle aches and even fatigue.
This is the result of insufficient preparation activities. Every human organ is alive. Just like us, if we don't do things for a long time, we will become lazy. Our nervous system controls the posture of our bodies. If we don't transmit information for a long time, organs will? Dormancy? I don't think you need it anymore. In the long run, our excitement transmission will become a little slower, and it will be difficult to enter the ideal state when exercising. At this time, our preparation activities are equivalent to? Wake up? It's time to get up and work!
So what preparations should we make? We have prepared the following suggestions for your reference.
Action 1: Stand alternately and touch your knees.
It's easy to lift your legs to your abdomen. If you want to exercise your whole body muscles, you can do it in advance, mainly to relax your local small muscle groups and let them enter the working state in advance. The essentials of action are also very simple. You can do it with reference to the above picture. It is suggested to relax 10 ~ 15 unilaterally.
Action 2: lunge leg press.
Leg stretching, this action is mainly to relax our leg muscles, but also to stretch our nerves to adapt to this way, so that we will not strain our muscles because of unexpected situations such as overexertion during exercise. It is suggested that 10 ~ 15 on both sides, and the legs should be changed after finishing.
Action 3: Turn jumps on and off.
The opening jump is suitable for the whole body muscles to relax, drive the whole body muscles to exercise together, and enter the exercise state in advance.
Action 4: Small steps
Finally, we end the warm-up activities with small steps. Sometimes, instead of running for 20 minutes at a speed of four to five minutes on the treadmill to warm up, it is better to run for two or three minutes in small steps to improve your heart rate, which will make your muscles active and blood circulation faster.
These are all warm-up exercises suitable for you to do before training. Stretch every muscle of our body, make it in a relaxed and tense state, and fully stretch it, so as to ensure that we will not be injured in training.
We should exercise all our muscles, not just the ones we trained today. For example, in chest training, not only the left and right chest, but also the left and right arms, back, hips and legs should be stretched. These muscle groups cannot be ignored.
Stretching is to completely stretch our body muscles and ensure that our actions in training are standard enough. Warm-up is to wake up our bodies? Sleep? Nerve conduction, tell them we have to do exercise and they have to go to work!
There are many warm-up exercises. Remember that the purpose of warm-up is to get our bodies into a good state of exercise in advance. We don't need to do too much, but we must not do too little or too many times, but we can enrich our movements.
We are only here to give you a few suggestions for warm-up preparation, and there are many warm-up preparations. You can try to explore them yourself. Taking health as the starting point, we can innovate more fitness methods. Of course, we can also do a set of warm-up exercises as usual in physical education class before the exercise. Although old-fashioned, but the effect is good ~
Finally, let's do scientific and reasonable exercise. If you have more fitness suggestions, you can communicate with us. I hope everyone will get better and better on the road of fitness and become more and more happy!