Preparations before practicing Taekwondo

Before practicing Taekwondo, you must do preparations to stretch muscles, joints and ligaments, otherwise it is easy to cause sprains or other damage to the muscles and ligaments.

　　　I. Preparation of mental strength. Generally, it is thought that preparation activities are nothing more than "lifting the arms and stretching the waist, jogging for a few laps to do exercises", which is actually very one-sided.

　　Preparation activities should first be mentally and psychological preparation, that is, you must first understand why you need to practice today and how to devote yourself to practicing whole body and mind. Only by clarifying the purpose can you ensure that your mind is focused and foolproof.

　　About this, you can adjust the relaxation and activation of your body and mind through meditation. Everyone has their own excitement threshold, so the time and rhythm of reaching the best training state are different, but you must intentionally go through this link before you can enter the physical activity below.

　　2. Preparation for physical fitness Just like after a car starts, it needs to preheat at idle for a period of time before it can exert its maximum horsepower as soon as possible. Taekwondo preparation activities are also to make the body reach a certain temperature and excitement.

　　The energy mobilization of the human body, that is, muscle movement, is mainly completed through a biochemical process (explosion exercise is powered by gland vinegar, short-term exercise is converted by creatine phosphate, and long-term exercise depends on the energy supply of glycolysis or fat conversion in the body). This is a matter of The progress of the process requires a certain amount of time and cannot be separated from the control of the nervous system.

　　So the preparation of part of the exercise is to make the body accumulate in advance, so that a large amount of energy can be supplied at that time and to reach a higher training level faster. At the same time, it also accelerates blood circulation in the cardiovascular system and pre-attains a higher level to ensure the oxygen supply capacity during large exercise loads. The pulse should reach more than 100% times/minute.

　　Preparation exercises are generally done to feel a slight sweat on the body. Muscles and joints are the same as machinery. Only when the temperature and lubrication (inter joints) can they not only exert efficiency but also ensure that they are not damaged.

　　Generally speaking, when the weather is hot, the preparation time can be shorter, and when it is cold, it is extended accordingly. We should pay more attention to wearing more clothes to keep warm and prevent the body temperature from dissipating too quickly.

　　The most susceptible thing to the human body during heat excitation exercises is mainly several main joints, such as the neck joint of the neck, the shoulders and elbow joints of the arms, the hips, knees, ankles joints of the legs, and the lumbar spine connecting the upper and lower limbs to the trunk, etc. Therefore, these joints should be used as the focus and move to prevent damage.

　　1. Neck movement, both feet are opened as shoulder-width, with both hands on the hips, and the head turns left. Turn right. Cut your head forward. Lean your head back. Then circle the neck from left to back, right, and forward.

　　2. Chest expansion exercise: Stand upright with your feet, put your heels together; clench your fists with both hands, raise your arms straight forward and straight, and your arms shoulder-width. Spread your arms equally to both sides, expand your chest. Transfer both arms to the front of your chest, hold your chest. Put your arms straight down and place them on the side of your body.