Sports warm-up: Don't end before it starts

We need to develop good pre-exercise exercise habits! We can adjust our state by preparing for exercise.

　　Preparation activities is what I often call warm-up, just like the car, you need to heat the engine before starting. It mainly uses a lighter amount of activity before physical activity. It moves the limbs first.

　　Preparation for stronger physical activities is to improve the efficiency of subsequent intense exercise, the safety of intense exercise, and at the same time meet the physiological and psychological needs of the human body. Because before exercise, the body's functional abilities and work efficiency cannot reach the highest level at the beginning, and the exercise state needs to be adjusted through warm-up.

　　So what are the benefits of warming up?

　　1. Increase muscle temperature and body temperature to ensure safety of exercise.

　　2. Increase blood flow, accelerate oxygen diffusion, and increase muscle oxygen supply.

　　3. Strengthen material metabolism and energy release process to accelerate fat burning.

　　4. Improve the excitability of the nervous system and improve exercise effect.

　　5. Adjust the psychological state and quickly engage in exercise.

　　On the contrary, if you do not warm up before exercise, it is easy to cause muscle, ligament strain or joint sprains, causing the exercise to not be carried out normally.

　　Before exercise, all parts of the body and relevant areas of each system are quiet and Inhibiting state, warm-up exercise is to gradually transition from static and suppressing state to excited and nervous state, thus preparing for the body to bear the maximum load during exercise.

How should we do a warm-up correctly?

　　1. Back stretch: hold your fingers crossed and stretched forward as much as possible. After repeated several times, you can feel the stretching of your shoulders and back.

　　2. Waist stretching: spread your feet, shoulder-width. Put your left hand on your hips, raise your right hand upwards over your head, and bend your upper body to the left. This movement must be maintained for 15 seconds, and you must face the front when doing it, and then raise your left hand. , and repeat the same movement.

　　　3. Stretch your chest: hold your hands behind your back and slowly raise them up. After repeating several times, you will feel the stretching of your shoulders and chest.

　　4. Pull your thigh tendons: stand with one foot, bend your knees slightly, and pull the other foot back with your hands. Do this action, pay attention to getting your knees together and pushing your butt forward. Then exchange your feet and do it again.

　　5. Pull the calf muscles: bend your right foot and then straighten your left foot back into a lunge. Note that the soles of your feet must still be completely flat on the ground. Then change your feet and repeat the same movement.

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Further reading:

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