Warm-up preparation for exercise and fitness protects our joints so as not to be easily injured during exercise. Exercise is very important in our daily life, and moderate exercise can make us full of enthusiasm for life. Exercise can lower the blood sugar of the body. Let's take a look at the warm-up preparation and knowledge of sports and fitness.

Warm-up preparation for exercise and fitness 1 I. 90/90-degree stretching;

This action can stretch the trunk and back muscles, which is especially important for sports such as golf and tennis that require a lot of body rotation. Lie on your left with your legs together and your knees at 90 degrees. Hold a towel between your knees and stretch your arms horizontally. Then, keep your knees and hips still, rotate your torso and right arm backwards, and try to make your right shoulder touch the ground. Exhale for 2 seconds and then return to the initial position. Do it on both sides 10 times.

Second, hip circumference:

Lie flat, knees bent, feet on the ground, arms stretched horizontally to both sides. Turn left and keep your legs bent until your left knee touches the ground. Then turn right until your right knee touches the ground. Repeat on both sides 10 times. This exercise aims to train the flexibility and strength of the trunk.

Third, walk with both hands:

Straighten your legs, bend over and put your hands flat on the floor. Tuck in your abdomen and let your hands go forward, not your feet. At this point, your legs still can't bend, and you can walk a few steps forward with your feet (your knees can't bend). Do it continuously 1 min. This exercise exercises hamstring muscles, lower back, posterior gluteal muscles and calf muscles, and is suitable for any exercise.

Fourth, dive forward and bend your elbow to the instep:

Take a step forward with your left foot, the arrow points forward, and take a big lunge, while keeping your right knee off the ground. Touch the ground with your right hand and move your left elbow to the instep of your left foot. Move your left hand out of your left foot, put your hands on the ground and let your hips face up. Then step forward with your right foot and get up. Do it 10 times per leg. You will feel the groin, the hip flexors of the hind legs, the rear muscles of the front legs and the hamstrings stretched.

Warm-up preparation for exercise and fitness II. Do you need to do warm-up exercises before fitness?

For many fitness friends, long-term exercise will inevitably have some minor injuries. In order to reduce the chance of injury, generally speaking, in addition to learning relevant mechanical operation knowledge, it is necessary to do related warm-up exercises before exercise.

Regarding whether it is necessary to do warm-up exercises before fitness, this is naturally certain!

We know that no matter what kind of exercise, for the sake of safety, warm-up exercises should be done before exercise, and the bones should be pulled apart for easy display. Otherwise, it is not only easy to cause stiffness, but also may be in danger of injury.

For fitness enthusiasts, if you don't warm up enough in the process of fitness, the possible result is muscle strain, which will take a long recovery period if it is serious. Therefore, in order not to mistake others for yourself, it is best to do related warm-up exercises before fitness.

In this case, what warm-up exercises do you need to do before fitness?

Second, what are the preparations for warm-up?

1, head activity

You know, the head is an important part of our body. In order not to hurt it, we need to be prepared first. The steps of head movement are shaking back and forth, left and right, and the amplitude should not be too large, but it must be repeated several times to ensure that the activity is full and complete.

Step 2 turn around

The focus of this warm-up activity lies in the twisting of the body, and the key part lies in the upper body itself. At the same time, the legs and shoulders should rotate back and forth at a certain angle and proportion.

3. Leg lacing

After finishing the warm-up exercise of the upper body, we will warm up the lower body, mainly by opening our legs, stretching back and forth, and moving the hamstring muscles to avoid the injury caused by excessive activities.