What are the warm-up exercises for fitness? 1 1, slow forward.
First, start with a gentle and slow kick, put your body center of gravity on your left foot, slowly lift your right foot, keep your legs straight forward, and then alternate left and right as in the previous step. The key is to ensure that the previous step is slow and repeat for 30 seconds at your own pace. This action can effectively stretch the thigh flexors.
Step 2 lift your knees
Then, keep your upper body straight by jogging or standing still. When one foot is raised, put your hands around your knees forward, and then try to keep your knees close to your chest. After you are familiar with this movement, you can further change it. While lifting your right foot, twist your right knee slightly to the left and twist the spine of your upper body slightly to the right. Repeat at your own pace for 30 seconds.
Step 3 jump with arrows
Next, we should do lunges that can speed up the blood flow of the lower body muscles. This action not only helps to stimulate thigh and hip muscles, but also trains our sense of balance. Put your hands on your sides or behind your head, keep your upper body and back straight, step your left foot forward about 1 to 1.5 meters, bend your left knee so that the left thigh and left calf form a 90-degree angle (please be careful not to let the vertical landing point of your knee exceed your toes), straighten your right foot backwards, touch the ground with your toes, and align your hips forward. After you are familiar with the starting action, jump hard with your feet and step alternately left and right, and you will have an alternating starting action when you land. Repeat the left and right legs 6 to 10 times.
Step 4 jump in place
Jumping in place is a very effective warm-up action, which can not only stimulate your legs, core muscles and heart at the same time, but also help blood circulation, warm up your muscles and then exercise. First, stand up straight with your feet together and put your hands on your sides. Then jump off the ground a little, spread your legs to both sides, and raise your hands from both sides to your head to form an "A". Jump again immediately after your feet are spread out on the ground. At the same time, put your feet together and hang your hands at your sides to resume your initial movements. Repeat 10 to 15 times as described above, and I believe that you will feel your breathing and heartbeat accelerate soon, and your blood circulation will warm your whole body muscles.
Required preheating action
The above four kinds of general warm-up exercises are used to properly move large muscle groups to ensure joint softness and blood flow to the muscles of the whole body. Basically, after the warm-up, you should feel your breathing and heartbeat quickening, your whole body joints relaxing, and you will sweat a little, and the main muscle groups will be warmed up by blood circulation. However, for different sports, it is necessary to cooperate with the warm-up actions required by sports, such as push-ups or various ball games, and some appropriate neck and shoulder relaxation exercises are needed, while jogging or cycling must be combined with other foot and ankle stretching exercises. Warm-up exercise takes less time, but it can effectively avoid sports injuries. Don't skip it!
What are the warm-up exercises for fitness? 2 spinning bike.
Spinning is an aerobic exercise on a stationary bicycle. This exercise can not only exercise the lower limbs (quadriceps femoris, hamstring and gluteus maximus), but also improve the heart rate. Usually under the dynamic music beat, with different speed and resistance exercises, the exercise can achieve the ultimate effect. Spinning is a high-intensity exercise, which can burn 600- 1000 calories per hour (varies from person to person). Because this sport can determine the speed of exercise according to its own rhythm, it is an excellent exercise for people with knee/ankle problems and people with different health conditions. Give it a try!
Aerobic boxing
Aerobic boxing is a typical fitness exercise that combines boxing (without physical contact with others) with aerobic (aerobic exercise) to the maximum extent. It can not only improve the overall fitness effect, but also give yourself a self-sufficient enjoyment. Personally, I think aerobic boxing can bring people the greatest pleasure and satisfaction. It can combine vigorous aerobic exercise (skipping rope and jumping dolls) with the perfect exercise (punching and kicking) of people's upper and lower bodies and core parts. It can burn 500 calories per hour. This is an advanced sport. Be careful of the limits of your body.
yoga
Yoga is one of the most popular fitness exercises in the world today. It exercises by regulating breathing, adjusting the body and soothing the body. It can enhance human strength and endurance (upper limbs, lower limbs and core parts), improve human balance and stability, and relieve stress. Although its main way is meditation, it can burn 200 calories per hour. Another way of yoga is high-temperature yoga, which can burn 600 calories per hour.
Body pump
Barbell exercise is a kind of exercise that uses barbells to exercise the whole body. Cooperate with aerobic exercise in the gym to achieve the best fitness effect. Barbell exercises can strengthen muscles (upper limbs, lower limbs and core parts), improve overall quality, increase bone density, reduce body fat and relieve stress. After each exercise, you can burn 600 calories per hour. In addition, because this kind of exercise can easily push the amount of exercise to the limit, you must keep in mind the limits of your body.
Zumba (dance)
Zumba dance is a kind of exercise that combines dynamic Latin music with relaxed and happy dance steps, which can feel happiness and promote the circulation of cardiovascular system. The core and lower limbs of the human body are the main body of dance, which can make you burn 800 calories per hour. In the fiery passion, Zumba is an excellent exercise to lose weight and burn fat. Be sure to have a try! !
Fitness common sense
■ Skeletal muscle
Muscles play an important role in our life. It can make the human body move freely. People generally refer to muscles as bones. Skeletal muscle not only occupies a large proportion in human body, but also plays many roles.
■ What is a skeleton?
Muscles can be roughly divided into three types: myocardium, smooth muscle and skeletal muscle. Among them, skeletal muscle is what we usually call "muscle". There are about 400 kinds of skeletal muscles, accounting for 50% of human body weight, and each muscle plays a different role.
■ Myocardium, the muscle that constitutes the four walls of the heart. This muscle has a protective effect on the heart.
■ Smooth muscle
Smooth muscle, which exists in hollow organs such as blood vessels, digestive tract and respiratory tract, is also called adductor muscle.
■ Skeletal muscle
Skeletal muscle, that is, muscle attached to bone, can make human body move through the action of skeletal muscle.
The role of skeletal muscle
Skeletal muscle is the most important muscle for human survival.
■ Let the human body move.
Walking, running and sitting are all completed due to muscle contraction.
■ Fixed joint
Through the protection of muscles to joints, the stability of movements can be ensured.
■ maintain posture
Because the joints are fixed, the posture can be maintained.
■ Heat production
Muscle contraction can also regulate body temperature.
■ Buffer
Because of the existence of muscle, it can buffer the impact of the outside world on internal organs and bones.
■ Protect blood vessels and internal organs.
Because blood vessels and internal organs are covered with muscles, they can be protected.
What are the warm-up exercises for fitness? 3. 1. Full body stretching.
Full body stretching is simple stretching. It is essential to relax all the muscles of the whole body before fitness. You can move your joints according to different parts, such as squatting, stretching your shoulders, stretching your achilles tendon, stretching your wrists, etc.
Step 2 warm up the whole body
After stretching, the next step is to warm up. The purpose of warm-up is to promote the blood circulation of the body, increase the blood flow of muscles and the speed of nerve reaction, and make the functions of all parts of the body reach the state of preparing for activities. You can warm up by jogging, jumping in place or stepping, as long as you sweat slightly.
3. Unique sports activities
The unique activity of sports is an action related to real sports. This warm-up exercise is very important because you can adapt to the changes and particularities of each exercise in advance. For example, baseball players can pass the ball and swing; Table tennis players will pull the ball before they officially play, and basketball players will turn back and run before the game, take the ball to the basket and so on.
What are the warm-up exercises for fitness? 4 1. How long does it take to warm up?
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.
2. Why is it important to warm up?
In order to ensure safety, it is generally necessary to do a warm-up exercise before fitness exercise. The main purpose of warm-up exercise is to speed up the heartbeat slightly. It has two advantages:
(1) can raise the body temperature of main parts of the body.
② It can make more blood (oxygen) flow to muscles, thus preparing the body for more vigorous activities.
Stretching exercise after slight activity makes tendons more flexible, because it raises body temperature and increases the range of motion of joints, thus avoiding the damage of joints, ligaments and muscles.
3. Which muscles need to be warmed up?
Warm-up exercises should focus on large muscle groups. Practitioners can warm up their legs by standing still, turning around and lifting their knees. If it is chest and shoulders, you can turn around, raise your arms and turn around. People who like treadmills or skipping rope can do brisk walking for 3-5 minutes and some stretching exercises first.
4. Why do you want to relax?
In fitness class, it is very important to recover slowly when you have reached and maintained a certain exercise heart rate. Relaxation has two main purposes:
① It can slow down the high-speed beat frequency of the pulse.
(2) It can make a large amount of blood return to the heart and prevent it from 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.
5. Relaxation duration
It takes about 3 minutes for the body to realize that it no longer needs to supply more blood to the muscles. Safe relaxation time is at least 3 minutes, and 4-5 minutes is certainly better. All relaxation activities should include muscles and nerves, so as to avoid muscle soreness and tension.