How to warm up before exercise How to warm up before exercise? Before we do any exercise, we must do a good job of warm-up in the early stage, which is actually ignored by many people. There are many kinds of warm-up exercises, so you can choose the one that suits you. How to warm up before exercise is as follows. How to warm up before exercise 1 What is warm-up exercise? Warm-up exercise refers to short-term and low-intensity exercise before formal exercise, so that the muscles used in formal exercise contract first, so as to improve the local and systemic temperature and blood circulation, and make various systems in the body (including cardiovascular system, respiratory system, neuromuscular system and skeletal joint system, etc.). ) gradually adapt to strenuous exercise to prevent sports injuries. Remember, it must be low-intensity exercise. So what exercises should be done to achieve the warm-up effect? We can roughly divide warm-up exercises into two categories: the first category is called general warm-up exercises, such as brisk walking, jogging, skipping rope easily, stepping on a fixed bike, or various calisthenics we have learned in school or the army, and so on. These full-body warm-up exercises, as the name implies, can involve most muscle groups of the whole body. The second category is called warm-up exercise for specific parts. These are the special needs of the pointer for a certain sport, selectively moving specific muscle groups. For example, it is necessary to dynamically stretch the target muscle group before muscle exercise, which can effectively reduce various sports injuries such as muscle strain caused by insufficient warm-up. It is really important to use at least one of the above two warm-up methods before exercise! It makes our health and psychology slowly raise the body temperature to the time of strenuous exercise before entering the state of combat readiness, which not only reduces the occurrence of injuries, but also gives us a carefree and practical feeling and can give full play to your potential! Remember to warm up before fitness! In order to make it easier for ordinary people to learn and avoid fatigue caused by a lot of exercise, here are some simple warm-up methods, which are simple to use and will not be tired. This warm-up method is mainly to exercise the muscles of all joints of the whole body and make the whole body feel relaxed. The warm-up method of slowly shaking and kicking the buttocks focuses on the stretching of the muscles behind the thighs. For long-distance running, this action is very necessary, which will continue to pull the muscles on the back of the thigh, so this action is essential before long-distance running. When I was a child, I often did leg lifts. The main purpose is to exercise the flexibility of the front thigh muscles, and the same is true for knee lifts, which can gradually relax the thigh muscles before running. Swing arm+lateral step is similar to the first action, which mainly plays the role of relaxing the whole body. Torsion of the trunk+knee lifting It is considered that running is a whole body movement with hips as the core, so the activities of the upper body are also very important. Only when the waist, abdomen, shoulders and back are flexible at the same time and perfectly fit with the lower body can you run easily without injury. Before jogging in place, we will see athletes jogging to warm up, which is an indispensable element before running. Of course, we ordinary runners don't need high-intensity warm-up, but it is necessary to do small-scale in-situ running, which can effectively improve the activity of the body and let the body enter the state in advance, which is also the most important thing to avoid injury. Squat is to exercise thigh muscles and master leg balance. Kicking before kicking focuses on improving the overall flexibility of the legs. Boxing steps on uncertain roads are easy to cause ankle injuries because of uneven roads. Boxing can effectively move the ankle joint and ensure that running is easy and flexible. Cross-touching your toes plays a semi-stretching role, stretching ligaments and increasing your stride during running will not hurt. Attention! Warm-up doesn't require a lot of leg press and stretching muscles, but simply makes your body active. It is not advisable to do too much stretching before running, because excessive stretching will make the whole body tend to relax and relax, and what we need to do before running is that the body tends to be concentrated and stable, so it is not advisable to overstretch before running. How to warm up before exercise 2 How to do warm-up exercises before running Warm-up exercises and stretching exercises must be done before exercise to prevent injuries during exercise, so warm-up exercises are very necessary. Below I will share four warm-up exercises I usually do before exercise. 1. Action 1: Stand with your ankles left and right, your back straight, your hands akimbo, one foot starting from your heel, your toes pointing to the subway from outside to inside, and move your joints. After 30 seconds, change the other foot and do two groups. Second, the second action: warm up the knee joint, stand with your feet, support your knees with your hands, straighten your back, bend your knees for half a squat, slowly straighten your legs, keep your knees facing straight ahead, and bend your knees slightly when standing. Do it for 30 times and do 2 groups. Third, the third action: the hips are dynamically stretched, the body is upright, the knees are close to the abdomen, the knees are raised, and the toes are raised. Do the two feet in turn for 30 times and do 2 groups. Four. Action 4: The shoulder joint is bent around the arm, the finger is placed on the shoulder, and the shoulder and neck slowly circle forward, and then circle backward after 30 seconds. Do two groups. Five, the above four actions are warm-up actions I usually do before running or skipping rope. Sixth, shoes are very important. Shoes are very important! Shoes are very important! Because a good pair of sports shoes can make you run more easily. 7. Warm up for 5- 10 minutes before running and stretch for 5- 10 minutes after running. Just run every day, run 10 meter every day. 5 km is enough, unless you practice half horse or whole horse (also based on running 1K km or above), first develop the correct running posture, then strengthen the strength of thighs, calves and feet, and then impact 10km. Eight, what should you pay attention to before and after running 1, warm up, relax, warm up before running, relax after running. It is best to have a proper amount of stretching to warm up and relax your body to avoid injury. You should do warm-up exercises and warm-up exercises before running. Everyone should understand that it is nothing more than "head movement, shoulder movement, chest expansion movement, body rotation movement, abdominal back movement, lunge leg press, footrest leg press". 9. Posture 1, pay attention to running posture, keep your body relaxed, slightly tuck in your abdomen, relax your shoulders, don't lean forward, and don't make too big strides and movements. 2. Don't sit down immediately after running, don't stop or simply sit down immediately after running, which is harmful to your health, but walk slowly until your heart rate starts to normal. How to Warm Up Before Exercise 3 Warm-up Trilogy 1 Understand Warm-up Aerobic Warm-up No Warm-up No Exercise I believe that every student will hear the coach's exhortation again and again every day, and must do warm-up exercise before exercise, but how many people really pay attention to this warm-up exercise? Like everyone else, I didn't take it seriously, thinking that warm-up is not just about moving, stretching muscles and moving joints before exercise. Actually, we were wrong. Whether you are responsible for yourself or your friends, you should study hard and pay attention to warm-up exercises. "Exercise" is like a car running on the highway, and the effect of preheating is like that the car must pass an accelerated on-ramp to get on the highway. Relaxation exercise is like a car getting off the highway, and it has to go through the exit ramp to slow down the car slowly. In other words, if you don't warm up and relax before and after exercise, it's as dangerous as a car getting on the expressway without going through the entrance ramp! Therefore, without warm-up before exercise, it is difficult for the body to play its best; Without relaxation after exercise, the body can't really recover. Warm-up before exercise and fitness is one of the most important factors that directly affect sports performance, and it is also one of the factors that will cause damage, but few people can really warm up correctly. The most common thing is to rush to the court and start playing when you move, without warming up at all! To make matters worse, some people just use lacing as a warm-up and do things casually ... in fact, these are not warm-ups! So, what should I do to warm up correctly? What should I prepare before exercise? This question is not difficult to answer, because people's exercise must pass through muscles, so things related to muscle use are things to be prepared before exercise. According to different purposes, we can divide the exercise prepared before exercise into three parts, and each part has its own way and goal. Let's use action demonstrations to explain them one by one: 1, aerobic exercise (warm-up) 2, activation: 3, dynamic stretching.