How to warm up before fitness exercise? For the sake of their health, many people have started to exercise now. Fitness has many benefits to our health, but fitness should not be a whim. So let's share the warm-up methods before fitness exercise.

How to warm up before fitness exercise 1 First, lift your legs in place.

This is the most common warm-up exercise in physical education class when we were at school. Wide range, good effect, and can exercise all muscles of the whole body. The two main points of this action are that the legs are alternately lifted to the waist position, and the arm swings greatly. First, the body should be upright, the distance between the feet should be shoulder width, and the hands should be bent on the elbows on both sides of the body. At the beginning of the exercise, the knees should be alternately raised to waist height, and the hands and legs should be alternately swung. Legs can be repeated alternately for 20 seconds, five groups a day.

Second, the opening and closing jumps

This action is not unfamiliar, and it is also one of the typical warm-up actions. Opening and closing jumps can make our body temperature rise rapidly and enter a state of exercise. It can well reduce the injury rate when we do high-intensity exercise.

First of all, you need to stay upright and hang your hands naturally at your sides. When you take off hard, your feet are open and your palms are raised above your head. At this time, your hands and legs should be kept straight and your knees should not be bent. When you fall back to the ground, you should pay attention to your toes touching the ground and your knees slightly bent to reduce the impact of gravity on your knees.

Third, step forward and squat down.

Squat with arrow is a relatively simple warm-up action, but you should stand upright and coordinate your body when doing it. Before doing this action, we should keep one leg bent 90 and the other foot moved backwards. At the same time, you must exert your strength on your legs, put your hands on your knees, keep your back straight, your abdomen contracted, and press your hind feet slightly back and forth. But be careful that our knees can't exceed our toes when doing it.

Fourthly, the quadriceps brachialis is extended.

This action can stretch our leg muscles well, and many runners do it before running. To prepare for the action, you need to stand on one foot, bend the other foot backwards, put your calf on your thigh, put your sole close to your hip, and grab your right ankle with your right hand when your right foot is bent. Can be properly pulled up or held for 30 ~ 40 seconds. Then exchange your feet and continue this action.

Five, empty-handed skipping rope

Perhaps few people have done this. Skipping rope empty-handed is the same as skipping rope, only one rope is missing. You can imagine jumping with a rope in your hand. Before we start, we should make the same preparations as skipping rope. When taking off, you can jump as high as possible, with your knees bent and raised to the waist position, and your hands swinging with the rhythm of jumping. This action can exercise the muscles of our whole body well, improve the activity of the body and quickly enter the exercise state.

How to warm up before fitness exercise II. Correct warm-up includes these three steps.

1, heating up.

Similar to running, before the exercise begins, we should raise the temperature of our muscles. Of course, this part is mainly aimed at our leg muscles. How to train? Many people will choose jogging, but we don't recommend jogging to warm up. You can choose to pedal in the bicycle room!

Pedaling can make our lower limb muscles move quickly. Generally speaking, we only need to use moderate and low intensity, and riding for 5~ 10 minutes can effectively improve our sports state.

2. Dynamic pull

After the muscles are warmed up, we need to dynamically stretch the muscles and ligaments. On the basis of increasing muscle elasticity, proper stretching can make our muscle ligaments have a larger range of motion, which can effectively avoid injury.

So how do we dynamically pull? First, we need to stretch our legs. The first action, we can use the form of forward kick, alternating feet, 20~30 times. In the second movement, we can take the form of side kick, and spread our feet to both sides respectively, alternately for 20~30 times. The third movement, we take the form of squat, which can fully mobilize the leg muscles.

Next, we stretch the upper body. The first movement is the form of left-right rotation. In the second movement, we warm up by surrounding the shoulder joint, that is, we put our hands on the shoulder joint and then surround the shoulder joint. In the third movement, we warm up by vibrating our arms.

3. Adaptive exercises

After the warm-up, we can do adaptive exercises according to the content to be practiced this time, such as the quadriceps to be practiced today, and then do exercises through in-situ squats and empty squats to let our quadriceps find the feeling of training.

If we want to train the chest muscles and use bench press, then we can practice bench press several times with the empty bar to find the feeling of chest muscle strength. At the beginning of training, the load used must be small and can be gradually increased to avoid sudden load bearing on our shoulders and elbows.

How to warm up before fitness exercise? Warm-up instructions for three to six common exercises.

First of all, running is the most common form of exercise. Warm-up activities before running include flexion and extension of knee joint and ankle joint, circular movement, torsion of shoulder joint and hip joint, and warm-up by brisk walking or jogging.

Second, the warm-up activity of skipping rope is similar to running, but because skipping rope depends on the wrist to shake the rope, it is necessary to strengthen the activity of the wrist to avoid injury.

Third, the warm-up activities of basketball are mainly aimed at fingers, wrists, waist joints, knees, ankles and other parts. Fingers can improve ligament elasticity through mutual pressure of hands; The wrist can rotate in many directions to improve the elasticity of the wrist ligament; The waist joint can rotate; Knees and ankles can do lunges, squats and loops to improve the mobility of ligaments and muscles.

Fourth, the warm-up activities of badminton are mainly aimed at the upper limbs and knees. When warming up, you can focus on the winding and stretching of the shoulder joint, the torsion of the wrist joint, the flexion and extension of the knee joint and the rotation of the ankle joint, so that the key parts can be fully moved.

Five, table tennis preparation activities are aimed at the wrist, biceps brachii and triceps brachii. The wrist can be rotated to improve sensitivity and muscle activity. The biceps brachii and triceps brachii can be fully warmed up through stretching exercise.

Six, tennis warm-up activities are aimed at the shoulders, elbows and waist. Shoulder can move ligaments and muscles through rotation and stretching, elbow can move ligaments through flexion and stretching, and waist can fully warm up through stretching and turning.

Under normal circumstances, it takes 5- 10 minutes to warm up, subject to slight sweating. But pay attention to adjust the length of time according to the season. Warm-up time can be shortened in summer and extended in winter to make the body fully active and avoid sports injuries.

In addition to paying full attention to and doing warm-up activities, we should also choose suitable sports venues and comfortable sports equipment. Only in this way can we fully enjoy the fun brought by sports and let happiness and health coexist.