Whether it is exercise to lose weight and fat, muscle training and other activities, you need to warm up and warm up your body. Everyone still remembers that when you were in physical education class at school, the teacher would ask you to do a warm-up exercise, run a few laps on the playground, and then start playing ball or other sports! Then why do you need to warm up before exercise? The purpose of warm-up is to make the human body transition from a normal quiet state to a state where muscles need to move during formal exercise. If you don't warm up, it will lead to uncoordinated movements and insensitive reactions during exercise, and even seriously damage muscles, tendons and ligaments. Therefore, warm-up before exercise is very important, but many novices or veterans will ignore this part because of laziness, so we will introduce two key points of warm-up before exercise in this article.

Whether you are losing fat or gaining muscle, you should warm up dynamically before exercise! 1 The first step of warm-up is to "raise the body temperature" to warm up the body as soon as possible, so warm-up should focus on dynamic actions that can increase the heart rate, increase blood flow and wake up the nervous system, so you can choose low-intensity aerobic exercise to warm up the body gradually, such as skipping rope, jogging, brisk walking or flywheel. As for the preheating time, how long? According to the suggestion of American Sports Medical College, the easiest way to judge whether the body warms up is to warm up for at least 5 ~ 10 minutes at a time, that is, as long as you feel your body getting hot and sweating slightly, the warm-up time in summer will be shorter than that in winter, and everyone's physical condition will be different. So it can be judged in this simple way.

According to the suggestion of American Sports Medical College, each warm-up should be at least 5 ~ 10 minutes. 2 Dynamic Stretching When we gradually raise our body temperature, we should be prepared for "dynamic stretching". Simply put, moving joints dynamically can improve muscle softness and joint mobility, and make you safer when you are engaged in sports. Suppose we are going to practice squats, a leg training exercise, and we can do 10~ 15 squats under no load, with the purpose of opening the joints and letting the brain signal to the muscles that we are about to start exercising. There are many ways of dynamic stretching, which can be based on the first action you want to do or the whole body dynamic stretching.