What is warm-up exercise? As we all know, warm-up before exercise is very important. It can ensure that our muscles are activated, avoid injury during exercise, and have a better state during exercise. So what is warm-up exercise?

What is warm-up? 1 What is warm-up?

Warm-up exercise, also known as warm-up exercise, refers to taking a short period of low-intensity action before formal fitness exercise, so that the muscle groups needed for the next fitness exercise contract first, thereby enhancing local and whole body temperature, promoting blood circulation and helping various systems of the body (such as cardiovascular system, nervous system, respiratory system and skeletal joint system, etc.). ) to gradually adapt to the upcoming more intense exercise, so as to prevent sports injuries.

What are the benefits of warming up with exercise?

1, gradually increase the body temperature, so that the dormant body is slightly stimulated. The increase of body temperature is beneficial to accelerate nerve conduction, reduce muscle viscosity and improve muscle ductility and elasticity.

2, accelerate the contraction of the heart, improve the stroke volume of the heart, speed up the blood circulation, and make full preparations for the muscles to start working.

3. Improve muscle coordination, increase the speed and strength of muscle contraction, and prevent or reduce the injury of muscles, tendons and ligaments.

4. Through warm-up exercise, the resistance of blood vessel wall is reduced, the ability of combining heme with myosin to release oxygen is enhanced, and the respiratory system is adjusted to meet the body's demand for oxygen during exercise.

5. Warm-up exercises can make people feel positive and happy. If you are mentally prepared, you will be able to do the next strenuous exercise in high spirits. If you don't do warm-up exercise, it may lead to sudden mental tension or emotional panic and other adverse psychological reactions.

Do you have to sweat when you warm up?

Many people think that warm-up exercises need sweating to stretch muscles. In fact, sweating or not can not be used to measure the effectiveness of warm-up exercise. Everyone's sweat glands are different. People with active sweat glands will sweat when they exercise a little, while people with conservative sweat glands may not sweat when they exercise a lot for a long time, which is related to heredity. Warm-up is to adapt to the subsequent exercise, which is conducive to stretching during exercise and avoiding injury. There is no need to sweat when warming up.

What is warm-up exercise? Warm-up exercise is different from stretching exercise. What are the basic movements of warm-up exercise?

Warm-up is different from stretching

Some people may think of stretching when they hear warm-up, but this is not the same thing. As a matter of fact, exercisers should not stretch until they have finished warming up. At the beginning of flexibility training, exercisers should first raise their body temperature, so as to promote blood circulation throughout the body. Only in this way can we provide the corresponding physical conditions for sports.

Preheating sequence

At the beginning of warm-up, we should focus on large muscle groups, such as thighs, hips, back and shoulders. Then do exercises related to small muscle groups and special technical movements.

First, focus on large muscle groups, because they need more energy to warm up. You should run for 8 to 10 minutes at the beginning of the warm-up. If we finish almost within the stipulated time, we don't need to run for more than 10 minutes You certainly don't want to feel exhausted before training.

If you want to be full of interest from the beginning, you should make the warm-up period interesting. If you are slow to respond to warm-up training and have no spirit, you can adjust the warm-up method. For example, using the surrounding site conditions to design some creative obstacle exercises is different every time. By changing the form of warm-up exercise, I will create new challenges for myself. This will keep us fresh all the time.

Basic exercises of warm-up exercise

Leap. This exercise can activate the flexors of thighs and buttocks. Exercisers can use the stairs around the venue or the grandstand stairs in the open air. The exerciser can climb the stairs instead of the action you want.

Move laterally. Lateral exercise can imitate the special technical movements of the practitioner, stretch the groin and relax the ankle joint. Exercisers can run or jump on the flat ground to move, which makes them more interesting and challenging.

Low center of gravity movement. The reason why we should warm up before the activity is to awaken the main muscle groups, promote the blood circulation of the main muscle groups, and prepare for specific sports or activities. Low center of gravity exercise can activate the muscles of thigh, back, hip flexor and shoulder.

Jump. Can activate ankle, hip and thigh muscles. Exercisers can do some leg lifts in situ. You can also practice jumping with your legs in the same place.

Run. Running can make blood flow to the heart and muscles. Traditional warm-up activities include running a distance or a series of sprints. Because running is a widely used warm-up technique, you can add some interesting elements to running, such as changing direction and turning around, bypassing obstacles and so on.

Flip and roll. It can help exercisers better understand their body and control. You can roll forward on the lawn or on your own mat. Then get up and sprint 5 meters and repeat the process.

Warm-up should be regarded as a link before each exercise, and three groups of warm-up exercises must be completed at an appropriate pace. Its purpose is not to make exercisers feel tired, but to motivate themselves and improve their overall flexibility.

After the large muscles are warmed up, any exercise should also carry out specific special warm-up activities. Such as warm-up before football, warm-up before running and warm-up before basketball. Although these warm-up activities are often overlooked, they are very important to the performance of exercisers. If the exerciser immediately uses various skills and techniques at the beginning of exercise, instead of warming up at a specific time first, the risk of injury will be greatly increased and the sports potential will be greatly affected.

What is warm-up exercise? What are the warm-up exercises?

Muscle relaxation

At first, you can shake the joints of the limbs and gradually relax the muscles, so that the adaptability of the body can be improved and the pressure can be released. Pay attention to control the time.

Raise your legs.

Leg lifting can be done in about 2 groups, with 20 in each group, mainly to make the legs move and stretch the joint ligaments.

Twist the waist

Waist twisting is very important. The waist is an important hinge of the human body. Be sure to warm up, or you will accidentally flash your waist and affect the next exercise.

Palm touching the ground

Touching the soles of the palms is a good way to exercise the ligaments of the whole body, and the difficulty is relatively small. Suitable for most people to warm up, much more practical than a word horse.

rope skipping

Skipping rope is a step-by-step warm-up method, which is suitable for young people, but not for the elderly and cardiovascular and cerebrovascular patients. Skipping rope is helpful to the overall coordination of exercisers.