Warm-up exercise before fitness, generally speaking, we usually do some slight activities before exercise to avoid muscle injury and make you fully prepared psychologically. Here is a detailed introduction to the warm-up exercise before fitness.

Warm-up exercise before fitness 1 supine bridge

Lie flat with your arms at a 45-degree angle to your torso and palms down.

Bend your knees and put your feet flat on the floor.

Keep your back straight, your feet on the ground and your hips up.

Keep your arms straight, extend your right arm backward and roll to your left shoulder.

Return your arm to the starting position, reuse your left arm and keep your hips tight.

Times: 8 groups.

Target area: shoulder, back, hip, hip and back.

Kneel down, put your left hand on the ground and your right palm on your head.

During this time, keep your hands touching your head.

Rest your right elbow on your left arm.

Then lift your right elbow and relax as much as possible. Turn your head around as if you were looking at the ceiling on your right shoulder.

Times: 10 Target area: upper spine, shoulders and neck.

Kneel down against the wall with your right knee and hold the wall with your left hand.

Hold the right ankle with your right hand and hold it.

Lean your left hand against the wall, press your right knee, and push your hips forward until your hips and thighs feel stretched. Pause and then return to the starting position.

Times: 8 groups. Target area: gluteus flexors and gluteus maximus.

Try this warm-up method before doing exercise, which can make you devote yourself to exercise more quickly and is the best care for exercise. Don't overdo it every time you exercise or warm up. If you use a lot of exercise during warm-up, it is difficult for you to have physical strength when you really exercise.

Warm-up exercise before fitness 2 Six factors affecting warm-up time

intensity of training

I believe that most people can think that the greater your training intensity, the longer your warm-up time will definitely be.

For a simple example, if you just want to jog, you may not even need to warm up for five minutes, but if you want to sprint, you need to warm up fully (many people may not know that sprinting is actually a very vulnerable sport).

age

It is also obvious that the blood circulation and metabolism of the elderly are slow, and the joint flexibility is often not as good as that of the young, so for them, the more warm-up, the greater the benefit.

In addition to simple jogging, the elderly especially need to move their joints and bones, so as to make themselves more comfortable in sports.

temperature

Many people should have this experience. It is obvious that they don't warm up very much in summer, but they seldom get hurt. But in winter, if you don't warm up, you feel that you have no strength and the chance of injury is very high.

This is because the temperature will affect your blood circulation. When the weather is cold, blood will flow more from the limbs to the core, which is of course beneficial to survival, but not to exercise.

So spend more time warming up in winter to ensure that your body is fully activated. On the other hand, you should reduce the warm-up time in summer, because excessive warm-up in summer is likely to make you feel tired before formal exercise.

Time of day

This may not be noticed by many people, but it is actually easy to understand. If you exercise in the morning, your body may not be fully awake at this time, and you need more time to warm up to wake it up (especially high-intensity exercise).

By noon or afternoon, your body will be completely awake, so naturally you don't need to warm up for that long.

Injury situation

I believe everyone has been injured. Many times we will be slightly injured or slightly painful. These injuries often don't need to be cared too much, and won't even affect your sports performance.

But that doesn't mean you can ignore them when you warm up. In fact, you should do extra warm-up for these parts. If possible, you'd better wear protective gear for these parts to keep the temperature.

P.S. If you are seriously injured … then please ignore all the above and see a doctor at once.

Health level

You might think I would say, "The worse the health, the longer it takes people to warm up?"

On the contrary, what I want to say is: "The better your health, the longer you will warm up." After all, people with good health can withstand greater training intensity.

Just like the temperature factor mentioned earlier, if your physical condition is not very good, then a long warm-up may make you feel tired. So what can you do in the formal training?

The above six factors will affect your warm-up time. As we said at the beginning of the article, everyone applies to different situations, and we can't judge how much time you need to warm up 100%.

The degree of all this needs to be grasped by yourself. In short, the principle is: don't feel tired when warming up, and make sure that your body is hot and your whole body is active.

Warm-up exercise before fitness 3 What are the creative warm-up exercises?

1, Lie on your back with your arms on the floor, at a 45-degree angle to your torso, palms down. Bend your knees and feet and lay flat on the floor. Keep your back straight, your feet on the ground and your hips up. Straighten your arm, stretch your right arm back and roll to your left shoulder. Return your arm to the starting position, reuse your left arm and keep your hips tight. Times: 8 groups. Target area: shoulder, back, hip, hip and back.

2, the body is kneeling, the left hand supports the ground, and the right hand palm is placed on the head. During this time, keep your hands touching your head. Rest your right elbow on your left arm. Then lift your right elbow, relax as much as possible, and turn your head, just like looking at the ceiling of your right shoulder. Times: 10 times. Target area: upper spine, shoulders and neck.

3. Face the wall, kneel on your right knee and hold the wall with your left hand. Hold the right ankle with your right hand and hold it. Lean your left hand against the wall, press your right knee, and push your hips forward until your hips and thighs feel stretched. Pause and then return to the starting position. Times: 8 groups. Target area: gluteus flexors and gluteus maximus.

4. Stand with your feet parallel and bend forward. Until your hamstring feels stretched. Touch your toes, ankles or calves. Then put your elbow on the inside of your knee. Straighten your back and sit still. At the same time, chest out. Stop and slowly return to the starting position. Times: 10 Target area: buttocks, hamstrings and ankles, upper back.

Noodles are the introduction of my creative warm-up exercise. In fact, there are many ways. I will introduce these methods here, which can improve the interest of warm-up exercise and make it not boring. It turns out that warm-up exercises can also be very interesting. Everyone can learn more about the methods of warm-up exercises and feel different!