The joints of the human body will secrete some synovial fluid during the activity, which plays a role in lubrication. This is a very good self-protection measure to protect you from injury.
So how do you move your joints to protect yourself before exercise? We should move the joints of the body from top to bottom.
First of all, we should move our cervical vertebrae, that is, the joints of the neck. Generally, we should swing back and forth from left to right for at least 5 times, but the more we do, the more beneficial it is to exercise.
Next is the common chest expansion exercise, doing 5 to 10 times. The reason for doing this is to open our chest, so that we can carry more oxygen during exercise and breathe more smoothly.
The key point is to warm up the shoulder joint after chest exercise. The shoulder joint that can rotate 360 degrees is a very active joint, and it is also very easy to get injured because of very active walking, so the activity of the shoulder joint must be full.
First of all, we can warm up the shoulder joint by making shoulder rings. Note that each loop cycle is larger than the last one, which can stretch muscles better. Then we can do a reverse loop, and do it 5 to 10 times in each direction.
Next, we can choose a prop, such as the kettle we bring when we exercise, to warm up our shoulder joints and the whole upper body muscle chain.
We held the water above our heads and made it spin in one direction. This rotation will stretch your whole waist movement, including the position of your hip joint and the bottom of your waist, and quadratus lumborum behind you will also get a good warm-up effect.
There are many people who want to exercise their lower limb strength and practice their hips. At this time, the flexibility of hip joint plays a very important role in such training. We can do the action of winding legs, each leg does 5 to 10 times, and then repeat the same action with the other leg after feeling the warm-up state.
Then warm up the knee joint. Judging from the current concept of rehabilitation, the movement around the knee that we used to contact often is a very unscientific warm-up movement. There are all kinds of ligaments around our knee joint, so we should avoid using ligament stretching during exercise, otherwise we can warm up our knee joint by doing squats.
Finally, the warm-up of the ankle joint, if it is not for running and other sports, our ankle joint is basically useless, and we can do several groups of movements about the ankle joint.
After that, our bodies will be awakened and activated from top to bottom, which will better help us start a day's training.