How to warm up before dancing
1, simple gymnastics-I admire this sport very much: due to the gentle movements of the whole body joints, the intensity is not great; But it is not often used, because it lacks a smoother rhythm, so it looks less attractive.
2, brisk jogging-its limitation is that it only exercises the instep, ankle and knee hip joint, and the upper body (including head, neck, shoulders, arms, chest and waist) has little or no exercise.
3, dance combination-no more than 20 minutes, it must be a relatively simple group dance action, with classical folk dancing as a good thing! Personally, I think the action of national classical dance is a kind of whole-body exercise, which can not only warm up, but also practice basic skills, making it easier for practitioners to immerse themselves in narcissism.
Note that if the muscles and ligaments are inactive, the softness is easily injured and difficult to recover. Second, increase the range of flexibility exercises. Mainly leg press, press the waist. The beginning of flexibility training must be guided by the teacher, because strength, angle and even the strength of leg and waist muscles are very important.
Leg press-Straighten your knees first, tighten your instep before leg press, no matter whether your legs are in front, side or back (the back is the most easily overlooked place! );
Forelegs: Keep your back upright, press your front legs with your abdomen as close as possible to your legs, while your shoulders are still a little away from your legs.
Side leg: The bent side waist should be like crossing a hill, standing on the tail vertebra of the lumbar vertebra, and bending sideways at the upper lumbar vertebra and the lower thoracic vertebra. Hands up to the third position, don't fall forward, don't bend your shoulders and run behind your side legs! ! Be sure to find your legs with your back! ! Look at the ceiling. Even after the first time or even a few years, the three people can't hold their side legs with their hands, so don't put your shoulders on your legs or behind your legs for quick success. Don't shrink your hips (it's easy to sit on your hips, which will develop into a big ass), and don't stretch too far, otherwise the control will be unstable. Unless, of course, it is horizontal stretching to stretch the ligament. Personally, I feel that the effect of pressing the side leg on the waist seems to be greater than pressing the crotch. But when the main leg bends and the strength leg (leg press) straightens leg press, hip training plays a very good role! After straightening your legs, you can bend your legs and press your hips.
Hind legs: The back legs must be straight and open! ! In other words, don't keep your instep straight down! Two shoulder joints and two hip joints should be on the same plane! ! Straighten and stretch the waist, press back, and put the arm in the third position first. Then you can bend your main leg and squat down. At this time, you obviously feel the tension of the medial thigh tendon, but it is tolerable. That's right! Take some time! Lower fork-it's no different from the principle of leg pressing on the pole.
But the effect of improving the flexibility of the pressure fork is far better than that of the handle leg press! ! Longitudinal split: pay attention to the straight hind legs, open them! Straighten your front legs and tighten your instep! Stick the abdomen on the front leg and bend back. If someone helps you step on your hip joint, then your hind leg kung fu will increase rapidly and greatly! ! Move your arms again, and you will be able to solve the problem of standing and moving your hind legs in a few months! Horizontal split: don't worry yet! Press the frog first! Shake and press the big buttock and the small buttock for a while, then shake and press for a while, and then start to straighten your legs, leg press.
It's about the same as the front legs, with your stomach on the ground! Ligament is really unbearable at this time, so use it for one minute to the maximum. Then press it trembling, * * * for five minutes-the most difficult to cross, because the ligament is thick and tough! Work hard! Kick-three points and seven points! Straighten the strength leg of the main leg (this is really difficult to do, but it is very important), straighten the instep and kick it with the instep (it doesn't matter if the kick is not high, the style must be right! )。 Kick quickly, control at the highest point, and then fall back relatively slowly. Kick 15 leg, then slightly relax the requirements, kick the leg as high as possible, and kick 10- 15 leg.
Expanding: the skills of doing warm-up exercises
It is very necessary to keep fit before starting exercise. Let our bodies warm up first and make full preparations for the later exercise, so as not to let our bodies reach the state of strenuous exercise instantly. Warm-up allows us to have a buffering process, and a good warm-up can greatly reduce your chances of being injured in sports. Here are several warm-up methods. You can choose to warm up to relax muscles moderately and stretch ligaments and tendons moderately to make joints flexible. More importantly, it can avoid the pressure increase of internal organs such as the heart and lungs during strenuous exercise, and avoid sudden strenuous exercise.
Let me teach you several groups of common warm-up exercises first.
Head movement;
Put your hands on your waist, stand with your feet shoulder-width, press the neck down twice, and then circle the neck twice.
Waist movement;
Put your hands on your waist, stand naturally, twist your hands and draw circles, three times left and three times right.
Upright leg press;
Stand upright with your feet together, cross and interlock your palms, press your palms down to the instep, and pay attention to straighten your legs. Repeat 10 group.
Lateral leg press motion;
Leg press leaned down on the left side, stood on tiptoe and crouched, with his left hand on his left knee and his right leg straight sideways. As for the knee of the right leg, the right hand is pressed on the right leg, and then the right leg press bends down to press the left leg.
Kicking exercise;
Stand naturally, with your back straight, your arms level with your shoulders, your left foot take a small step forward, and your right foot kick straight to your abdomen. After the right foot hits the ground, change the left foot to kick.
Stand still;
Stand where you are, with your hands bent, your right hand in front and your left hand behind, and run. Stand with your left foot, bend your right foot, lift your thighs and be parallel to the ground. Swing your arm to change legs, stop at the same place, speed up the swing arm appropriately, and repeat this action for about one minute.
Second, how to warm up before fitness?
Steps of warm-up exercise:
1, move the knee joint, crouch, hold the knee with both hands, twist the knee clockwise, 10 times, and then twist the knee counterclockwise.
2, hip joint activities, legs alternately lift legs, each doing 20 times.
3. leg press: Relax your shoulders and back. One leg should be forward, the knee should be bent 90 degrees, so that the thigh is parallel to the ground, the other leg should be bent and spread, the toes should touch the ground, and the upper body should be upright. After ten times, change the other leg.
4. Twist, straighten your hands, and turn your body around to move your waist.
5, foot activity, standing, hands akimbo, one foot standing normally, one foot on the ground, do clockwise rotation, and then do counterclockwise.
6. Kick back and forth to move your hips and knees.
7. Stretch the upper body and rotate the neck and arms left and right.
Steps of Warm-up Exercise-Other Preparations
1, warm up ten minutes before exercise to prepare your body. It takes about ten minutes. You should make your body sweat a little.
2. Prepare to stretch after warming up. Stretching can enlarge the angle of joint movement, increase the elasticity and flexibility of muscles and tendons, and prevent injuries during exercise. Leg press, twisting, shoulder slapping and other activities can be performed.
3. Prepare suitable shoes and choose different shoes according to different exercise methods. If it is an ordinary sport, you can choose ordinary casual shoes. If it is 100 meters, you should choose spikes. Shoes must fit, not too big or too small to prevent sprain or squeezing.
4. Tie your shoelaces before exercise. Be sure to tie your shoelaces to prevent them from coming loose during exercise. Stop and tie it again. Loose shoelaces may trip us.
5, choose the right clothes, don't choose trousers when it is hot in summer, try not to wear shorts in winter to prevent overheating or sweating. Don't choose hard cloth jeans or tight casual pants. Try to wear sweatpants.
6. Leave the extra items at home. When you go to the playground for exercise, you'd better not take your wallet, watch, mobile phone and other items with you. When you put them in your pocket, they will keep in contact with your body, which is very disturbing and easy to fall out during exercise.
7. It is best to bring some paper towels for outdoor sports in winter. It's cold in winter, and it's easy to have a runny nose when exercising. At this time, it will be very difficult if there is no paper towel around.
8. Prepare water. If you exercise for a long time, you'd better prepare a bottle of water, put it in a fixed place and drink it every time you pass by. But don't drink ice water.
Third, what are the warm-up exercises?
1. Necessary warm-up
You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed a muscle is, the easier it is to control and expand. Doing these exercises will reduce your chances of getting hurt. Therefore, it is best to spend 5 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.
2. Extremely necessary stretching exercise
There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, so as to prevent muscle soreness the next day. It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20-30 seconds, which will help you relax your muscles and get more meaningful stretching exercise.
3. Don't lift weights overweight.
When you see more than 30 candles on the birthday cake, you can't help thinking about how the years fly, but that's not the reason why you rushed into the gym to grab the dumbbell at first. You need to start slowly and increase your exercise step by step. The fitness instructor will warn you that taking your time is the key to exercise. Because you may not imagine what kind of pain you will have within 24-48 hours after exercise, you need to be careful from the beginning. In addition, if you blindly try to lift more than your body load, it may lead to muscle strain, sprain and even back injury. In this way, it is more appropriate to choose a weight of 3-6 kg. Repeat the action at ordinary times 15-20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat 8- 12 times. Remember not to rush for success, only by completing exercises in moderation can you achieve good results.
4. Don't exercise too much
Since the purpose of fitness is to persist in the future, don't expect to win the "gold medal" at once. Therefore, when you find that your heart is beating too fast and you can't finish a sentence in one breath, it means that you have done too much exercise. Many coaches think this is the primary reason why most people give up halfway. Because once they feel that exercise brings them discomfort, it is difficult for them to stick to it. In addition, if you feel that you are in poor health, you can choose some easier exercises to finish. People who don't want to go to the gym can choose appropriate aerobics videos, learn how to get started and improve the coordination of movements, which is also a good method. Anyway, as long as you don't put too much pressure on yourself and persevere, you will benefit from it.
Four, several correct fitness methods
Gradually increase the intensity of exercise
Although this is a good idea, high-intensity exercise is not suitable for the beginning of fitness training. For those who have practiced for more than 6 months, this is worth noting. There may be the following situations: after reaching a certain level, they usually enter a state of stagnation, and most people may think that "I don't see any changes in my body"-so they will speed up the pace and create greater challenges for themselves: increase exercise to achieve the effect of changing my body. However, at this time, your urgent mood makes you fall into a misunderstanding. You'd better gradually increase the duration and degree of exercise. You can extend it from 20 minutes to 30 minutes, and change your 5 kg dumbbell into 8 kg dumbbell. It just doesn't have to be done overnight, and time and intensity can be chosen. After a while, you will be surprised to find that your muscles are full of new vitality.
Do not rush the action frequency.
When you make time to finish your exercise plan, you may take the risk of speeding up your movements and keeping practicing, regardless of your body's reaction. Especially for sports like weightlifting, if you do it too fast, strenuous exercise will overload your muscles and make you easily injured. So, here's a simple rule: raise for 2 seconds and lower for 4 seconds, which is the rhythmic action you have to keep. You know, the slower you do it, the better you will do it.
Actions should be standardized
Irregular movements will bring unexpected damage to joints, muscles and ligaments. For example, when practicing barbell squat, if it includes chest, bow and waist, it will not only affect the training quality, but also cause lumbar injury. Therefore, the action standard is an important factor to prevent sports injuries.
Reduce or stop exercising when you are in a bad state.
There are peak periods and low periods in the human body's motor function. When you are in poor health, you need to reduce your exercise or rest for a day or two to adjust. Don't be forced, injuries are often caused when you are in a bad state or lack of energy.
Change fitness methods or places when you are depressed.
Changing the way or place of fitness can play a positive role in mood regulation when you are depressed. Taboo "rebellious attitude" and distracting thoughts training.
Please ask your partner or coach for protection and help when carrying heavy objects.
Please seek protection and help from your fitness partner or coach when carrying heavy loads or completing difficult movements, so as to be prepared.
Concentrate and strengthen self-protection.
Concentration can not only improve the quality of training, but also prevent accidental injuries. When the body shows signs of discomfort (such as pain) during exercise, you should appropriately reduce the amount of exercise, or stop exercising and strengthen self-protection.
Necessary "cooling" after exercise
Just as your body needs time to "warm up" before exercise, it also needs time to calm down and let your heart rate return to normal after exercise. You can slow down slowly until your heart rate returns to below 120 beats per minute. When you feel that your heartbeat tends to ease and your breathing is gradually stable, you have completed the final "cooling down" work.