The transition from a static state to a moving state requires an adaptation process. Warm-up exercise before starting exercise can improve the excitability of nerve center and cardiopulmonary function, increase muscle blood flow, raise body temperature, improve the activity of biological enzymes, promote metabolism, keep the elasticity and ductility of muscles, tendons and ligaments in a good state, reduce internal resistance, and thus make all aspects of the body function in harmony and gradually reach the best state of exercise.

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Benefits of warm-up before exercise

Reduce sports injuries

Warm-up before exercise can make tendons more flexible, because it increases body temperature and increases the range of motion of joints, thus avoiding the damage of joints, ligaments and muscles.

Raise body temperature

Warm-up exercise before exercise can help the body's blood circulation speed up and the body temperature rise slowly. Especially the faster the local body temperature rises in the exercise area.

Adjust mental state

Warm-up exercise before exercise is also helpful to exercise psychological activities, to adjust psychology, to establish neural connections between sports centers, and to make the cerebral cortex in the best state of excitement.

Adjust your physical condition.

Do warm-up activities to enhance the metabolism of muscle tissue, increase heat production and raise body temperature; The increase of body temperature may enhance metabolism, thus forming a "virtuous circle". Keeping the body in a good stress state is conducive to formal exercise. In addition, the increase of body temperature can release oxygen in blood to tissues, ensure the supply of oxygen and improve the function of nervous system.

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How long does it take to warm up before exercise?

Do it for at least 5~ 10 minutes.

It takes about 3 minutes for the body to realize how much blood it needs to deliver to the muscles. Warm-up exercise should last about 5- 10 minutes, and should be accompanied by stretching activities of major muscle groups.

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Warm-up before exercise

1. Keep your palms straight up, spread your arms outward, and then slowly straighten back to feel the muscle tension in your chest, shoulders and arms. Action with breathing, do 5 groups.

2. Take a big step forward with your left foot, bend your knees over your toes, straighten your hind legs, and do leg press. Action with breathing, leg press 8 times, change sides, repeat the same action, do 2 groups.

3. Stand up straight, bend your arms on your chest, cross your fingers, and move your wrists in circles. At the same time, the left foot is half a step backward, the heel is raised, and the toes are circled from outside to inside to move the ankle joint. Repeat the same action on different sides and do 5 groups.

4. Open your feet shoulder-width, one hand is straight up over your head, the other hand is akimbo, and your waist is bent and straight. Cooperate with breathing in the action, bend 15 times, change sides, repeat the same action, and do 5 groups.

5. Cross your palms and hold each other, and push straight up until you feel tight and still. Action with breathing, and stay for more than 10 seconds, and do 5 groups.

6. Hold the elbow of another song in one hand and slowly pull it toward the head. Keep breathing during the action 15-20 seconds, change sides, repeat the same action, and do 5 groups.

7. Take a step to the right with your right leg, bend your knees over your toes, straighten your hind legs, and do leg press. Action with breathing, leg press 8 times, change sides, repeat the same action, do 2 groups.

8. Sit on the floor with your left leg flat and the other leg bent. The right hand slowly pushes the bent right knee inward until the muscles feel tight. Breathing during the movement, staying for 15-20 seconds, and doing 5 groups.

9. Sit on the floor with your legs straight, lean forward and stretch your hands in the direction of your toes. Breathing during exercise, staying for 10- 15 seconds, and doing 5 groups.

10. Stand on one leg, grab the ankle of the other leg, and then slowly pull it back to the hip, paying attention to the pelvis and keeping the trunk upright. Breathe during the action, stay 15-20 seconds, change sides, repeat the same action, and do 5 groups.

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How long do you exercise after warming up?

After the warm-up exercise, the body has appeared slight sweating and fever. At this time, we can exercise directly. Let the body that has already started to move fully move. You can also warm up first, add some water, and then start exercising, but don't hold it for too long. Generally, you should start exercising within 1 minute.

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Relax after exercise.

After you reach and maintain a certain heart rate during exercise, it is very important to recover slowly. Relaxation has two main purposes:

1. can slow down the high-speed beating frequency of the pulse.

2. It can make a lot of blood return to the heart to avoid staying in the legs. If you stop exercising suddenly, it will usually lead to dizziness, nausea and fatigue, which are common symptoms when you relax abnormally.

After general exercise, we need to relax for 3~5 minutes.