Before formal training, are your body ready?

Before formal training, is your body ready?

Our body is a precision instrument with great functions. It is controlled by the nervous system and coordinated work of various joints and muscles to help us complete various movements

However, as everyone's lifestyle is different, some people become less able to use their bodies

For example, people who sit for a long time and do not exercise usually have some difficulties in how to use their gluteus muscles, which leads to the most powerful engine of the human body becoming a meat mat. At this time, the relevant hip training (squat, deadlift) may result in unsatisfactory results!

Before exercise, start you The body!

It includes:

1. Improvement of soft tissue quality: Many people will have muscle stiffness and joint mobility. The reason is closely related to their daily life and training methods!

This situation is very unfavorable for training. For example, the stiff hips will limit you from performing full-range deadlift squats, the stiff calves and ankles will make you unable to squat lower, the stiff shoulders will make you unable to raise your arms over the head (shoulder push) and so on!

Before training, relaxing and stretching some specific soft tissues will help you improve these problems, For example: Relaxing through the foam roller helps the decomposition of soft tissue sticky and scar tissue, increases the blood circulation of muscles, and increases joint mobility with stretching exercises, so that you can exercise smoother!

2. Basic movement techniques: use lower-intensity muscle contraction to increase the recruitment rate of the motor unit, slowly stimulate the nerves and awaken the muscles

The purpose of this step is to target some muscles with weak nerve connections. Through some simple, low-intensity movements to activate your muscles, train its contraction, and increase the "rate" and "frequency" of the motor unit recruitment.

For example, before back training, perform some YTWL scapula training, and perform some bridge styling, kneeling hip abduction before hip training to help you find the feeling of your muscles!

3. Balance: Stimulate the reflex system and proprioception through balance and posture movement.

Unstable surfaces are very effective tools for starting stable muscle groups, so put balance and posture movements into your preparation exercises, stimulate the reaction system and strengthen proprioception input and motor perception.

For example: stand on one foot for 30 seconds, open your eyes first, then close your eyes, and finally close your eyes, which can train the survival reflex (Survival) Reflexes), when the body loses balance, it will stimulate the survival reflex. Similar to the war-flight mechanism, this reflex can release endorphins, which can temporarily slow down pain and stimulate the stable muscle groups. The stable movement of one foot can be further transformed into the opposite hand touching the lateral toes of the standing foot, which is very effective for training survival reflexes and common weaker muscle groups.

4. Correction exercise: It is specially used to strengthen the special needs and weaknesses of individuals. For example, if a person's core is stable or the movement of a joint is really poor, it needs to be pulled out to strengthen independently!

5. Increase the temperature of the tissue!

The most important thing in starting is to increase the temperature of the tissue. The easiest thing is to warm up your body through some simple whole-body exercises (the most common one is the treadmill warm-up for 10 minutes) to increase your body and increase blood circulation! A cold body is not suitable for exercise!