Do you know what the eight actions of warm-up in situ are? Warm-up before exercise is very necessary. Without adequate warm-up exercise, it is easy to get hurt. I have carefully arranged the knowledge and information about the eight actions of warm-up in situ for everyone, hoping to help you.
Warm up eight moves in situ 1 1, and hold your arms.
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.
2, straight arm chest expansion
Arms straight, high five forward, chest spread back. Do 10 diagonal chest expansion. The arms are diagonal to expand the chest, do it twice and then change direction. Make 20.
3. The trunk stretches horizontally.
Legs open, shoulder-width, arms crossed on the top of the head, torso bent left and right twice respectively. Making 12.
4. 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.
5, knee flexion and extension
Bend over, bend your knees slightly, tuck your knees in your hands, and bend your knees slightly. Making 15.
6. Before kicking
Keep your torso upright and kick up in turn. Making 18.
7. scissor jump
Cross your legs back and forth and take small steps. Do it for 25 seconds.
8, hook leg after running in situ.
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.
Eight actions of warm-up in situ II. Main function of warm-up.
1, joint muscles. Warm-up training before exercise can relieve joint stiffness, improve muscle vitality and reduce the risk of muscle strain during exercise.
2. Heart rate and breathing. Warm-up before exercise can improve your heart rate, make your nervous system more active, and make you adapt to the exercise to be done later in a better state.
3. Improve the flexibility of the body. Stretching muscles and bones before exercise can enhance the flexibility of the body, and proper stretching can relax muscles, tendons and ligaments.
4. Strengthen the body's metabolism. Warm-up before exercise can also make our body's metabolic rate adapt to the exercise state faster.
5. Improve explosive power. Do a good job of warming up, so that your muscle strength is stronger and your explosive power can be improved accordingly.
General stretching exercise
Also known as lacing, the purpose is to increase the extensibility of muscles, tendons and ligaments, so as to make joints move and prevent strain. Stretching is not just a comparison between painting and painting. Move to the limit as much as possible, avoid repeated stretching, but keep a tight posture 10 to 20 seconds.
For different sports, it is particularly important to have different strengthening parts, such as the shoulder extension of baseball pitcher, the achilles tendon extension of basketball and the wrist extension of badminton.
Comprehensive warm-up exercise
The purpose is to promote circulation, increase intramuscular blood flow and nerve reaction speed, and make all parts of the body ready for activities, enough to cope with the next load and emergency. You can achieve the effect through gentle jogging, brisk walking, gentle exercise, jumping in place or stepping. Generally speaking, you should at least sweat a little.
Unique sports activities
That is, the movements related to real sports, we need to know that each sport has its particularity, and the whole body exercise is not enough to cope with the changes of different sports limits, so this part is particularly important, for example, basketball players will turn back and run before the game, and lay up with the ball; Baseball players can pass and swing; Table tennis players will pull the ball before the official competition.
Doing these warm-ups before fitness can make you open your body faster before exercise. I suggest you do them well before exercise. In addition, some equipment training should not add too much weight at the beginning, and gradually increase the intensity of exercise, and your exercise process will be smoother.
Misunderstanding of warm-up in fitness exercise
If you go to a commercial gym, you don't really need to observe it carefully. Of the 10 people in the strength area, at least five warm up in the blind road, jump in place, pull the pectoral muscles and triceps, and then go to bench press or bend over, which is full of loopholes. In fact, there is a big misunderstanding in our understanding of warm-up.
1, the purpose of warm-up is to stimulate the target muscle contraction in advance, and improve performance (strength and speed) by reducing the viscosity between muscles and joints. From a trainer's point of view, warm-up and training should be treated in the same position.
2. Stretching is definitely not equal to warming up. Simply relying on static stretching before exercise can't prevent injuries during exercise and protect your body, because there are too many reasons for injuries during exercise, technical problems, unbalanced muscle strength and insufficient warm-up, so if you are injured during training, the first thing to reflect on should never be "Hey? I obviously stretched for a long time before practice today? "
3, low-intensity aerobic does not mean warm-up, warm-up is very simple, but it is definitely not as simple as walking on the treadmill for half an hour before exercise, because you not only need to consider the warm-up of the target muscle group, but also need to give your body some "warnings" or "tips". You need some dynamic stretching to tell your body that you will exercise in the future.
4, the best warm-up time is definitely not half an hour, warm-up+pre-stimulation of the target muscle group, a good warm-up process is actually 10 minutes is enough.