Warm up before fitness. Fitness is something that many people will do. People begin to pay attention to their health, which can not only accelerate the metabolism of the body, but also make the blood circulation smooth. Protein is the best way for bodybuilders to replenish energy. So should we warm up before fitness?

Warm-up 1 Warm-up and stretching before fitness.

Stretching before fitness can avoid muscle injury.

Whether it's aerobic jogging or before equipment and strength training, it's best to do some stretching exercises. The main purpose of stretching exercise before fitness is to stretch muscles and tendons, enhance toughness and muscle tension, and avoid pulling muscles and tendons during fitness.

Stretching exercise after fitness is beneficial to muscle gain.

Objective Different from before fitness, stretching exercise after fitness mainly stretches muscles to prevent muscle stiffness. At the same time, stretching exercise after fitness can strengthen muscle blood supply, improve oxygen carrying capacity and improve fitness effect. In this process, metabolism is accelerated, and uric acid in muscles can be excreted in large quantities, reducing the degree of muscle soreness.

The tensile strength should not be too large.

Many people like high-intensity stretching, thinking that obvious pain will have an effect, but this is not the case. High-intensity stretching can not only strengthen the sports effect, but also hurt the muscles and bones at first. So when doing stretching exercise, you only need to feel moderate muscle swelling.

Keep breathing steady while stretching.

Should I breathe normally or try to hold my breath when doing stretching exercises? Of course, it is necessary to maintain a stable breathing frequency, because even breathing can effectively ensure blood supply, so that muscles will remain elastic and not stiff during the whole exercise process, and only in this way can muscles be fully stretched during the stretching process.

Each stretching action should be kept for more than 20 seconds.

The main purpose of stretching exercise is to stretch or stretch muscles and tendons, and each stretching exercise should last at least 20 seconds. In the first 10 second of stretching exercise, the muscles just started to stretch, but they were not fully stretched, so there was no way to play a good stretching effect at this time.

Novices can use some tools.

For beginners, if you haven't mastered the essentials of stretching, you can practice some simple movements with tools, such as exercising the muscles of legs and arms with tension belts.

Do warm-up exercises before fitness. 2. First, the importance or purpose of warm-up.

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, so after regular warm-up, you should add some specific warm-up contents, with the aim of activating the target muscle group and improving 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.

Warm-up 3 15 Necessary warm-up actions before fitness.

1, wrist ring

Cross your fingers to ensure that when you turn around, your palms are close together, giving consideration to both positive and negative directions. It is recommended to rotate 10- 15 turns in each direction.

2. Horizontal swing arm

Arms slightly below shoulders, palms forward. Pay attention to stretching your shoulders when swinging your arms forward and contracting your shoulders when swinging back. It is recommended to repeat 10- 15 times.

3. Relative swing arm

When doing this action, pay attention to keep the core stable and straight, and don't bend the lower back. It is recommended to repeat 10- 15 times.

Step 4 swing your arm

When swinging your arm, try to make the scapula move up and down and back and forth as much as possible. It is suggested to throw 10- 15 times respectively.

Step 5 get better

When turning, make sure that the twisting parts are the back and waist, not just the hips. It is recommended to rotate each side10-15 times.

6. Stretching of elastic belt

Hold elastic belt on his chest with both hands at an appropriate distance, and pull it aside slightly to create a little tension. Then stretch your arms back and forth to the maximum. It is suggested to repeat10-15 times.

7, elastic belt open.

During the whole process of pulling elastic belt to both sides, keep your arms straight and extended. The whole trajectory is like doing a chest flight in the opposite direction. It is suggested to repeat10-15 times.

8, rope shoulder extension

When doing this warm-up exercise, choose a lighter weight. During exercise, we should pay attention to the stretching of the shoulders, do not move the elbows outward, and try to keep them fixed and close to the body, so as to warm up the rotating muscles of the shoulders more fully. It is suggested that each side10-15 times.

9, dumbbell shoulder extension

Similarly, this action is also used to better warm up the rotating muscles, or choose a lighter dumbbell and mobilize the trapezius muscle to control the movement of lifting the dumbbell up and down. It is suggested that each side10-15 times.

Next, enter the lower limb warm-up action.

10, swinging legs

Keep the core tight and swing your legs back and forth. Enlarge the swing amplitude as much as possible within the scope of ability. It is recommended that each leg swing 10- 15 times.

1 1, side swing leg

After swinging your legs back and forth, continue to swing your legs to both sides and left and right. It is also recommended that each leg swing 10- 15 times.

12, squat stretching

Grab your toes with both hands, squat down to the bottom, and hold your chest when squatting. Hold this position for a few seconds and then stand up. It is recommended to repeat 6 times. If the stretching action is stable, it can of course be carried out by grasping the column.

13, kneeling iron cross

Spread your arms horizontally, bend your knees and keep your knees and ankles together. Twist your hips, bring your bent knees as close to one side of the ground as possible, and twist your head to the other side at the same time. It is recommended to repeat 6 times on each side.

14, climber stretching

Push-up posture preparation, hip forward, one leg forward, foot on the palm side, stretch for a few seconds, return to the original position, and repeat the above actions with the other leg. It is recommended to repeat 5 times on each leg.

15, ankle stretched against the wall.

Support against the wall, open your legs in tandem, and bend your knees on your front legs and stick them to the wall. During this process, carefully keep your heel on the ground. In addition, the farther away from the wall, the greater the ankle stretch, which requires the ankle to be more flexible. It is recommended to repeat 5 times on each leg.