What are the 10 full -body warm -ups before exercise?

Why war warm up before exercise

Heating before exercise can increase the activity of the joints, improve the core temperature of the body, awaken muscles, and make the muscle contraction and relaxation more efficient.In addition, warm -up will effectively reduce the phenomenon of joints, muscle sprains, and strain during exercise.Here are some warm -up movements. Before exercise, remember to do a few groups:

10 major actions of sports warm -up

Neck rotation

Mobilize the head back and forth to pull the neck muscles.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a rest time of 5 to 10 seconds.

C -shaped

Stand upright, stretch your arms, and draw a movement of a C from high to low.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Side arm movement

Holding a light dumbbell with a light weight or not taking it, slowly swinging his arms with an angle.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Hip joint rotation

The upper part of the body is leaning forward, the waist is bent down 90 degrees, the body is up, bending to the left to right, and stretching.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Squat

The main activity of this action is the knee joint. When doing this action, pay attention to the body not to tilt forward, while the squatting action is mainly slow.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Arrow squatting

When squatting in arrows, we must let our hips and legs work, feel the tension of the hip and leg muscles, and keep the back straight and the abdomen tightening.Don't let our knees exceed our toes, and try to keep our legs bending 90 degrees.

Hip Running

Picking the hip Running can fully stretch the thigh muscles, and help the second half of the Running posture in the Running gesture.You can do one -foot exercise in place first, use the muscles on the back of the thigh to lift the heel backwards, touch it with your hips, and then try to take turns or move forward easily.

Lift your legs after alternating prone

Lift your legs after leaning can help us activate the muscles of the hips and legs, and can also help us activate the abdomen muscles.First lying down on the mat, or keep the tablet support, and then lift our legs back alternately.

Open -closing jump

Open -closing jump can help our body quickly heating up in a short period of time, allowing us to be in a high degree of excitement, and at the same time, it will also allow our cells to be moved in the whole body. This is very good for our next training. At the same timeIt will also reduce the chance of injury when we do some high -intensity movements.The opening and closing jump must control the speed, do everything you can, keep the movement speed, and keep your arms and legs straight, and make our movements as much as possible.

High -lifting

The last action is to recommend a faster training movement to everyone, that is, raising legs.Raise your legs with both feet.Try to raise your own limit.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Warm -up precautions

Water supplement

Pay attention to the water before warm -up, especially under hot and humid weather, and can also prevent cramps and heat stroke.

Warm -up

When warm -up, pay attention to gradual progress. The best exercise amount starts from small, gradually increases to achieve the effect of sweating.Don't be too severe to avoid fatigue.

Warm -up time

The time of warm-up exercise is 10-14 minutes. Depending on age, personal constitutional differences, seasons and temperatures, the time required for warm-up exercises will be different.When the weather is cold, the warm -up time should be extended to 20 minutes.It should not be rushed to take off the sports jacket and trousers before you sweat, which will hinder the effect of warm -up.

In fact, every movement of warm -up is very knowledgeable, and it is by no means just stretching at will, and the wrong movement will even cause muscle breaks or joint damage. It is better not to do it.The real warm -up is to keep the muscles soft, and then increase the range of the joints, so that we can make more correct Running or movement postures.Want to become flexible, strengthen the sense of balance, and no longer fall easily. Don't forget to warm up before exercise!