Simple warm-up before running, do enough warm-up exercise before strenuous exercise, and pay attention to replenish water during exercise, so as to better help us exercise and avoid any accidents. The following is a simple warm-up before running.
Physiological function of simple warm-up before running1;
Accelerate blood circulation.
Increase the excitability of the nervous system.
Accelerate the oxygen dissociation speed of oxygenated myoglobin and hemoglobin.
Increase the conduction speed of nerve impulses.
Increase the activity of metabolic enzymes and improve the efficiency of energy production.
All the above are the benefits of warm-up. I think everyone can't wait to get ready to warm up! There are many kinds of warm-up exercises before running. You can choose according to your needs, but static stretching is not recommended for most of them.
Reasons why static stretching is not recommended for warm-up before running:
Static stretching is passive stretching, which produces insufficient heat and has little effect on improving intramuscular temperature.
During static stretching, the metabolic level of human body is low, which is not enough to improve the activity of metabolic enzymes.
During static stretching, ligaments and joints get limited stimulation, which is not conducive to the increase of activity.
Therefore, in order to make everyone run healthier and longer, I recommend the following six warm-up exercises. These exercises can not only prevent sports injuries caused by running, but also improve your running efficiency!
Tip: Warm-up before exercise should last for 5~ 15 minutes, and it is advisable to sweat a little.
Action 1: alternately tuck your knees.
Alternately tuck for 30 seconds.
This action can be used to activate the gluteus maximus, so that the hamstring muscles of the legs can warm up and enter the working state.
The action is very simple, but you need to pay attention to holding it with both hands and raising your knees at the same time to achieve better activation effect.
The second action: stretching the quadriceps femoris.
The quadriceps femoris is stretched to both sides for 30 seconds.
The legs on both sides are alternately bent backward and lifted, while the hands on the same side hold the toes and lift them upward, so that the quadriceps femoris can be fully stretched, and the knees and feet can also be stretched to a certain extent.
As we all know, lifting the calf quickly during running is one of the signs of senior runners, and the quadriceps femoris of thigh is the dominant strength part, so everyone should pay attention to this warm-up action.
The third action: pull your legs up.
Leg pull-ups ***30s
The soles of the feet are alternately bent outward and upward, and at the same time, both hands grasp the calf and pull it upward as hard as possible.
At this time, the knees should be tilted upwards, and the calves are not parallel to the ground.
When pull-ups, try to feel the strong stretching and stretching of gluteal muscles and hamstring muscles; Some friends will gradually speed up breathing, the overall muscles will be obviously hot and the body will sweat. These are all manifestations of full and in place warm-up.
The fourth action: swing your legs alternately.
Swing your legs alternately for * * * 30 seconds.
This movement can be fully moved to the hip joint, so it can not only be used to warm up before running, but also be used to open the hip joint when doing other lower limb strength training, so that the muscles of the hip and leg can be greatly stretched and warmed up to ensure the training efficiency.
The exercise method is simple. You can balance with one hand on the wall, and then swing your legs back and forth to control the amplitude within your comfort range.
Swing the leg on one side for about 15 seconds, then swing it on the other side for 15 seconds, and this action is completed.
The fifth action: alternate lunges, squats and turns.
Alternate lunges, squats, turns and alternate sides for 30 seconds.
Practice method: step on one leg, take a lunge and squat posture, and then rotate obliquely backwards; Feel the obvious stretching of gluteal flexor, abdominal oblique muscle and even upper middle back muscle.
So step and stretch alternately until the muscles relax and heat up; If you feel particularly nervous in a certain area during practice, you can stretch for a few more seconds.
The sixth action: upper body stretching.
Stretch the upper body for 30s.
Although running mainly uses the muscles of the legs and buttocks, the muscles of the upper body are also very important. In daily life, we often work at our desk, which makes our upper body muscles stiff and tense. If we don't move before running, it will affect our overall balance.
Therefore, we can open our shoulders and chest outward and stretch our shoulders and chest muscles. At the same time, you can also make your arms cross and turn to move your shoulder joint.
Simple warm-up before running: 2. Put your hands together, stretch forward and pull the ligament of your arm.
Left hand rested on her hips, right hand raised, and body slowly pressed down to the left.
Press the right leg. The joint of the left foot is 90, put your hands on your left foot and press your right foot down as many times as possible.
Hold down your left leg. Similarly, press the left leg down, support the ground with the right foot, and go up and down several times.
Before and after leg press. Hold your hands on your right leg, press your left leg backwards and go back and forth several times.
Stretch and contract the joints, and make the movements in place with your hands.
Simple warm-up before running 3 dynamic stretching before running
Action 1: Lift the heel leg and move forward.
Effect 1: Stretch hip muscles and increase hip joint mobility.
Point 1: we stretch dynamically while walking; Keep your torso straight; Hold a thigh with both hands, so that the thigh is as close to your chest as possible, and the supporting leg is always perpendicular to the ground; When the thighs are close to your chest, support your legs and lift your heels.
Repeat the action left and right alternately for 8~ 12 times, and gradually increase the amplitude and intensity each time. This action can help us stretch the hip muscles, increase the flexibility of the hip joint, activate the small muscles of the ankle joint, and improve the balance and stability of the ankle joint.
Action 2: Bend your knees and lift your heels.
Effect 2: Stretch the front thigh muscles and activate the ankle muscles.
Point 2: Stand upright and keep the hip joint still; Hold the ankle with both hands, extend the knee joint backwards as far as possible, and support the foot to lift the heel. Repeat the action from left to right for 8~ 12 times, gradually increasing the amplitude and intensity each time. This action can help us stretch the front thigh muscles, activate the ankle muscles and improve the balance and stability of the ankle joint.
Action 3: lunge and turn
Effect 3: Stretch the waist and abdomen muscles; Increase the range of motion of hip joint; Increase the range of motion of spinal rotation; Increase the stability of pelvis
Point 3: When practicing, the trunk of the body is always perpendicular to the ground and rotates around the spine; Hands crossed and clenched; When one side of lunge leg rotates, the body rotates to the maximum range of motion; When squatting, the knee joint of the front leg faces the toes;
Bend the front knee about 90 degrees, and do not exceed the toes; Repeat the action left and right alternately for 8~ 12 times, and gradually increase the amplitude and intensity each time. This action can help us stretch the waist and abdomen muscles; Increase the range of motion of hip joint; Increase the range of motion of spinal rotation; Increase the stability of pelvis.