For example, many people think that stretching and bending leg press before exercise can stretch tendons and increase the range of joint activities and limb activities. Yes, that's right, but the problem is that you are not stretching muscles, but muscles. When muscles are stretched to the limit length under the pressure of external forces, there will be a trend of active relaxation, which will lead to a decline in muscle contraction strength for a while, thus reducing your muscles in subsequent training.
So in this section, we will talk about the warm-up before fitness training.
The main purpose of warm-up is to raise the body temperature and heart rate, excite the nervous system, at the same time, warm up the muscles in relevant parts, lubricate the joints, increase the ductility, and prepare for the next training, thus improving the training effect and reducing the hidden danger of injury.
So our next warm-up is also divided into two parts according to the above purpose: regular warm-up and special warm-up.
The purpose of routine warm-up is to raise body temperature and heart rate and start the nervous system. Usually you can walk on the treadmill for about 5 minutes, or walk a few laps with your legs lifted and jump in place to achieve the effect of sweating slightly.
If the weather is cold, you can extend the warm-up time appropriately, and don't take off your coat during warm-up to quickly raise your body temperature.
Take squat as an example. If you think that you can warm up by squatting in two groups, you are undoubtedly thinking too simply.
Suppose your training group is 100 kg squat 6 groups, 8-6 in each group.
Then the warm-up process I recommend is this:
Warm shoulder joint with elastic belt and PVC tube without rest;
Static stretching of iliopsoas muscle without rest;
30 kg dumbbell goblet squat 1 group * 12, rest for 30 seconds,
Empty pole 1 group * 12, rest for 30 seconds;
30 kg barbell squat 1 group * 12, rest for 60 seconds.
60 kg barbell squat 1 group * 10, rest for 80 seconds.
1 10 kg barbell squat 1 group * 1, rest 100 seconds (optional)
After warming up, start the formal group.
Plus the rest time between warm-up groups, the whole special warm-up process takes about 10- 15 minutes.
Next, I will talk about why this arrangement is made.
A. Warm up your shoulders
Squat is not only a lower limb exercise, but also a whole body exercise, and the shoulder joint is relatively easy to be restricted. If the shoulder joint is not fully opened when squatting, extra pressure will be exerted on the shoulders and elbows, and the barbell will not be well fixed on the back.
B. Static stretching iliopsoas muscle
Not to say that not stretching before training will reduce strength and stability? Why are you stretching here?
Because squat is an action of stretching hip and knee, and the main function of iliopsoas muscle is to bend hip, which belongs to the antagonistic muscle of the active muscle that stretches hip, so when iliopsoas muscle is tense, it will affect your action of stretching hip (it can be understood as stretching iliopsoas muscle to prevent hip stretching), so it is necessary for us to fully relax when warming up.
C. goblet squat
The goblet squat is a great training action, and its force pattern and trajectory are basically the same as those of the barbell squat. If the pelvis turns over when squatting, the center of gravity leans forward, and it is impossible to maintain stability when squatting in a goblet, it is easy to find these problems.
Using it as a warm-up before barbell squat can help you remember your muscles and keep the correct body posture, which is to find feelings in layman's terms.
D. empty bar-warm up with low weight and increase weight regularly.
Arouse muscle memory and make the body adapt to the increased weight, which is what most trainers will do when warming up, so I won't go into details in this article.
E. A group of warm-ups before the formal group (optional)
Why do you want to add a group of weights that exceed your formal training weight to warm up? Mainly to further improve the excitability of the nervous system, after a group of large muscle groups, it will be easier to recruit smaller muscle groups. Applying this effect to warm-up will help you to be "stronger" in subsequent formal group training.
F. The rest time between warm-up groups is gradually increased.
If you feel tired during warm-up, it will inevitably affect the training effect of the formal group, and extending the rest time between groups during warm-up can avoid this problem well.
Above, taking squats as an example, a complete set of routines and special warm-up processes are introduced step by step from the aspects of raising body temperature, improving joint mobility, relaxing against muscle groups, arousing muscle memory and recruiting nervous system, which is recommended to readers by Lao Yang from the perspectives of physiology, safety and training effect. Other multi-joint compound exercises can also refer to this process, and the warm-up movements may change, but the concepts are the same.