What are the in-situ warm-up exercises? Exercise is more conducive to promoting blood circulation. Exercise can help us excrete toxins from our bodies faster. Active exercise is also an attitude towards life. Exercise can lower the blood sugar of the body. Let me show you the benefits of warm-up in situ.
What are the in-situ warm-up exercises? 1 1, lunge leg press. Take a big step forward with your left foot, put your whole foot on the ground, your thighs are parallel to the ground, your right leg is straight, your forefoot is on the ground, your upper body is upright, your hands are crossed behind your head, your head is raised and your chest is raised, and your body is ups and downs.
2. Leg stretching. Take a big step forward with your left foot, hold your hands on the ground, stretch your right leg muscles, and then switch to the other side. Keep the rear pedal straight as far as possible, and repeat for 8~ 10 times.
3. Knee joint movement. Feet together, knees slightly bent, fingers naturally close together, squat and stand up for 8 times, then move your knees left and right, from left to right, from right to left or from inside to outside, from outside to inside.
4. Ankle exercise. Hands naturally cross your chest, your left toe touches the ground, and your ankles naturally relax. Turn clockwise and counterclockwise, count to eight, and switch to the other foot. It is recommended that the range of motion be as large as possible.
5. Stretch the muscles at the back of the thigh. Sit on the ground with your right leg straight, your left leg bent, your outside close to the ground, your back straight, lean forward from your crotch, and hold your right toe with your hands for 30 seconds, stretching each leg for 3~5 times.
6. Stretch the inner thigh muscles. Sitting posture, feet together in front of you, knees supported outward and as close as possible to the ground, hands holding ankles, 10 seconds to relax. Repeat 3 times.
7. Stretch calf muscles. Bend down, support your body with your arms and one leg, and bend the other leg to relax. The center of gravity of your body is concentrated on the toes that support your feet, and the heel is forced backwards and downwards. You feel the muscles in the back of your calf tighten. Keep relaxed 10 second, and repeat for 3 times on the other leg.
8. Shoulder wrap exercises. Stand upright, legs are shoulder-width, arms droop naturally, and the shoulders are wound back 10 times, then forward 10 times, and one shoulder is alternately wound back and forth 10 times.
9. Body lateral movement. Stand up straight, step your left foot to the left, shoulder width apart, right hand akimbo, lift your left arm from your side, bend your upper body to the right once with your left arm, and then change your right arm.
10, body rotation. Stand up straight, step your left foot to the left, slightly wider than your shoulders, lift your arms to the side, and turn your upper body 90 degrees to the left. At the same time, put your left arm backward, put your hand on your waist, bend your right arm flat on your chest, touch your left shoulder with your fingers, then straighten your arm and turn right on your upper body 180 degrees. After reset, switch to the other side.
What are the in-situ warm-up exercises with arms around? Lift your arm up, draw a circle backwards, go around the front of the venue and return to the raised place, and draw it again in the opposite direction to complete an action. Make eight
Straight arm chest expansion. Arms straight, high five forward, chest spread back. Making 10
Oblique chest dilatation. The arms are diagonal to expand the chest, do it twice and then change direction. Make 20
The trunk stretches sideways. Legs open, shoulder-width, arms crossed on the top of the head, torso bent left and right twice respectively. Making 12
Forward flexion and lateral rotation. Put your hands behind your head and open your elbows to your sides. Keep your back straight and lean forward to keep level. After getting up and recovering, the abdomen exerts force, the body rotates to the left, and then returns to the starting position, and the other side continues. Make eight.
Knee flexion and extension. Bend over, bend your knees slightly, tuck your knees in your hands, and bend your knees slightly. Production 15
Forward kick. Keep your torso upright and kick up in turn. Production 18
Scissors jump. Cross your legs back and forth and take small steps. Do it for 25 seconds
Stay where you are and run with your legs hooked. Keep your upper body straight, hook your feet backwards when running, and try to make your heels touch your hips. The faster the speed, the greater the power. Do it for 25 seconds
What are the in-situ warm-up exercises? 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 exercising 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 thigh, back, hip flexors and shoulder muscles.
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.