Warm-up before fitness is to make a good preparation for the body, and also to avoid strain and sprain in practice. Warm-up and relaxation are essential, just as important as relaxation and stretching after fitness ~

1, the most important thing to warm up is to reduce the risk of injury. Because the body is still stiff before fitness, if you do strenuous exercise directly at this time, your body will be easily injured. Therefore, first of all, we must heat the body to reduce the harm.

2. Warm-up before fitness will help you to participate in training better and make your training more effective, because every joint of your body will be well stretched after warm-up, which will help you to carry out intensive training.

3. Warm-up will make the body slim and active, and it is not easy to lack oxygen during the fitness process, which will enhance the fluidity of blood and contribute to the fitness effect.

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Raise body temperature, raise heart rate, promote blood circulation, make more blood flow to muscles and tissues, improve flexibility, reduce muscle stiffness, improve nervous system reaction speed, increase joint range of motion and reduce injury risk.

◆ Choose a favorite aerobic exercise (Bobbi jump, opening and closing jump, brisk walking, jogging, rowing machine, elliptical machine, stair climbing machine, etc.). ) to warm up.

◆ The intensity and time of warm-up should not be too high, and the duration is generally 5- 10 minutes.

According to an article by Dr. Brad Schoenfeld, a certified expert of NCA (National Physical Fitness Association),

If your equipment training is based on strength training (5RM training times per group).

Before starting formal training, we should do several groups of lightweight warm-up exercises.

In the first group, 40%-50% of the weight of 1RM was selected for 6-8 times.

In the second group, 60%-70% of the weight of 1RM was selected for 6-8 times.

If your equipment training focuses on increasing muscle circumference (each group of trainers trains 8- 15 times)

Then it is suggested that you choose 50% of the weight of 1RM to warm up with multi-joint compound movements (such as squats or hard pulls).

20 seconds per action

★ Action 1. Turn jumps on and off.

◆ Hold your chest and thin abdomen, keep your back straight, and naturally bend your knees slightly when landing.

◆ Keep breathing naturally.

★ Action 2. Raise your legs.

◆ Stand tall and thin, and bend your knees when landing.

◆ Forefoot pedal to the ground.

★ Action 3. Hook and jump

◆ Stop your back, quickly alternate your legs and try to touch your hips.

◆ Keep breathing naturally.

★ Action 4. Stay back and get down.

◆ Hold your chest out and keep your back straight.

◆ Take a big step backwards with one leg and squat slowly.

◆ Sit vertically and try not to touch the ground with your knees.

★ Action 5. Support lunge and turn left and right alternately 10 times.

◆ Straighten your back, step forward with one foot to the maximum, and straighten your hind legs.

Lean on the ground with your hands shoulder-width, and stretch and rotate your hands on the same side upward, return to the initial position and change to the other side.

◆ Turn to inhale and reduce exhalation.

★ Action 6. Squatting

◆ Tighten the abdomen and keep the toes in the same direction as the knees.

◆ Sit your hips down slowly, keep your thighs parallel to the ground, and return to the starting position.

★ Action 7. Around the back shoulder.

Stand naturally with your feet shoulder-width apart.

◆ Draw a circle backwards on the shoulder, the greater the range, the better.

★ Action 8. Bypass the front shoulder

Stand with your feet shoulder-width apart and tighten your abdomen naturally.

◆ Draw a circle forward on the shoulder, and the moving speed and amplitude are moderate.

Your satisfaction and encouragement will be the driving force of slam fitness.

Warm-up before fitness can increase our body temperature, thus reducing the viscosity of body muscles and reducing the risk of muscle strain. Secondly, warm-up can better move our joints, improve the mobility of joints, and make joints secrete more synovial fluid, thus improving our sports performance.

Warm-up before fitness is to avoid injury. If you don't warm up before doing a large-scale sports training, you will get started directly. At this time, the joints of the body are not active, and injuries are inevitable.

Warm-up exercises can relieve muscle aches. Warm-up exercise can raise the core temperature of our body, speed up blood flow and make blood smoother. Muscle groups are activated during warm-up, and the moderate and high-intensity exercise training we experience can relieve muscle soreness to some extent.

Warm-up exercise can increase muscle metabolism. A certain intensity of warm-up exercise has the same effect on activating muscle groups.

At this time, the metabolic process of muscle can be strengthened, the viscosity of muscle can be reduced, and the extensibility and elasticity of muscle and ligament can be increased to the same extent.

Therefore, it is necessary to do warm-up exercises before fitness or other sports, which can greatly reduce the probability of injury.

Why do you warm up before fitness?

One of the most basic purposes is to prevent you from being injured in sports, improve your sports performance and prolong your sports life.

Imagine you are training without any preparation. Your joints are inactive, and your body is inactive. Especially in winter, the body is stiff. Exercise is definitely uncomfortable, which is not only bad for muscles, but also greatly increases the chance of injury when the body is not open.

Warm-up is emphasized every time, but many people don't agree. They always have no patience to do warm-up exercises. Actually, this is not right. Emphasize the importance of warm-up no matter what exercise, and look at any exercise. How many athletes don't do warm-up training? Hardly.

Warm-up principles and benefits

1. Reduce the resistance between muscles and joints, joints can better conduct your muscles to do work, and joints are the basis of our physical activities.

2. The transport of oxygen in muscle is improved to prevent muscle strain.

3. Improve the nerve conduction speed; Let your reaction ability be faster and improve your muscle's perception ability.

4. Increased muscle blood flow; You can get a better and faster pumping feeling in training.

5. Accelerate the metabolism in the body and improve the basic oxygen consumption rate!

6. Enhance self-confidence and hint at yourself in your heart, thus improving your sports performance!

Therefore, it is very important to pay attention to warm-up. Don't underestimate it. Many examples of injuries caused by not warming up abound. You can't lose too much because of small things, you will lose more than you gain.

Moderate aerobic exercise lasts for 5- 10 minutes. For joints, shoulders, elbows, wrists, hips, knees and ankles, the warm-up time will not be long if you repeat joint activities for about 30 times.

Warm-up before fitness is something that everyone who works out correctly should do. Warm-up is to let all joints and muscles of the body and heart slowly adapt to the upcoming intensive training, so that the risk of physical injury will be reduced when it comes to formal training. The human body is like a machine, which needs to be started slowly to run formally and prolong the life of the body.

How to warm up? You can run, jump simply, stretch joints and muscles, and slowly do some work to train first, so that your body can slowly.

Open it and get used to it, and then you can officially enter the training.

Warm-up is important because it is completely based on people's physiological characteristics and exercise laws, involving people's health and even safety, as well as exercise effects and performance.

When entering the exercise state, the function and work efficiency of the human body cannot reach the best and highest level at the beginning, so it is necessary to warm up and stretch the body and adjust the exercise state. Warm-up is an indispensable part of any exercise and sports, and its greatest importance is to reduce the risk factor of injury and the probability of sports injury through warm-up.

Every time I practice dancing or yoga stretching, I will do warm-up exercises first. Generally, I will support myself on the flat for 3 minutes, do 50 sit-ups, lift my legs back and forth for 50 times, lift my legs left and right for 50 times, and ride a horse 1 minute. After these warm-up exercises, my body will warm up quickly, which is more conducive to muscle stretching and dance training to prevent sports injuries. Of course, everyone's physique is different, and there are many kinds of warm-up exercises. Everyone chooses the warm-up type according to their own situation and hobbies to help the body prepare for exercise.

First, a fitness athlete, an ordinary citizen who loves health, life and life, when they do fitness exercises, the first consideration is to warm up. And you must warm up before every exercise! The purpose of warm-up is to make nerves, cells, blood, muscles, bones and joints in all parts of the body active. Although the preheating time is short, its effect can not be underestimated. Can accelerate blood circulation, provide enough oxygen, unimpeded. It can make the muscle ligament have better toughness. Every joint can be lubricated. It can make each nervous system reach the excited state and coordinated state where fitness should begin.

Second, if you don't warm up before fitness, the side effects will be great! Some muscle strains, some joint injuries, some joint dislocations and so on. The movement of human body, like the operation of machine, is static before the machine is turned on, and all parts are rigidly connected and lubricated. When the machine is just started, it must run at idle speed, slowly warm up the machine and slowly lubricate the joints of various parts before it can start to run at full load. Similarly, people's warm-up before the start of fitness exercise can play a transitional role from static to slow and then to strenuous exercise. In this way, we can avoid the injury of body parts that are easy to occur during strenuous exercise.

Third, as professional fitness athletes, each major has its own warm-up focus and warm-up key parts. As a warm-up for general fitness activities, the most basic is six parts: 1, neck joints, neck turn from left to right, pay attention, not too hard, not too fast, but slowly. 2. Shoulder joint. 3. Wrist and elbow joints. 4. Hip joint. 5. Knee joint. 6. Ankle joint.

1. It can make muscles move and make joints and the whole body in a better state of relaxation.

2. Ensure that our bodies are in an open and closed state, so that our bodies can adapt to the subsequent movements, so that our bodies will not start to get cold in the next intense exercise.

3. Fully protect from all kinds of injuries, because the joints have adapted to the corresponding range of motion before.

After exercise, you won't sprain your joints. If you don't warm up in advance, your body will be in a state of strenuous exercise at once, which is likely to make you uncomfortable. As a result, your body can't get good exercise and you are vulnerable.