Warm-up is a matter of: how to arrange warm-up exercise correctly

How to arrange a warm-up?

The warm-up before exercise is very important and very particular!

In the past, I saw the coach throw the students on the treadmill and walk quickly after class, and start the main training after five minutes. I also saw the coach directly ask the students to do short squats and empty bar squats on the squat day, and then put the weight on the weight to enter the training. However, is this kind of warm-up good? 　　According to the literal meaning of "warm-up", it is to increase the body's temperature and make yourself sweat a little. However, this method loses the opportunity to "improve the training effect".

Is it wrong to sweat a little?

In fact, it is not. "sweat" should be the result of a series of warm-ups. Our main purpose is not to sweat, so there is no need to deliberately find exercises that will make you sweat a little warm-up. The focus should be on some movements that can make your main training more efficient. It is a matter of time to take the initiative to move forward.

Don't spend too much time relaxing.

Many people make a common mistake to use various relaxing equipment, such as rollers, peanut balls, tennis, and even barbells, which leads to spending too much time relaxing before training (I won't discuss whether relaxation will affect training performance). This is a matter of time efficiency. For warm-up, I still want to have active movements and should not spend most of my time relaxing. I am not saying that relaxation has no effect, but assuming that you have to spend more than half an hour every day to relax. I think you need to think about whether you have not found the source of the problem.

Don't spend too much time stretching.

The purpose of stretching is to increase mobility, because people with poor mobility cannot complete the training movements. For example, if the broad-back muscles are too tight, the front position of the front squat lift (front Rack) will get stuck and the elbows cannot be lifted up, which may cause the barbell to slide forward. If the calf is too tight and the ankle is not motivated enough, the butt will be blinked when squatting down, causing the lumbar spine to not be in a neutral position, causing the lumbar spine to be under too much pressure.

However, there are two problems with this way of stretching:

First, stretching cannot provide stability, and the brain is related to muscles. As long as the brain feels that the body is safe, the motility will naturally increase.

Second, assuming that you are really a problem of muscle flexibility, you can indeed increase your motility through stretching. But new activities The range of motion must be practiced through the correct movement mode to maintain these new ranges of motion. Stretching usually has good short-term effects, but unfortunately, it is not very good in the long run. If you stretch wherever you are tight, you don’t seem to find the root of the problem. This method does not seem to find the root of the problem.

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How to arrange warm-up ?

There are many ways to arrange warm-up, everything depends on what your main training movements can be determined. Here I provide several concepts for warm-up:

First: Relaxation of rollers.

I don’t like to use rollers to relax in course teaching. If I really want to relax, I hope to complete the time in five minutes to avoid taking up too much training time.

Second, starting the core correctly.

Whether the core can be started correctly is related to breathing, so breathing training is also a link of core startup. Adjusting the posture back to the correct position through breathing exercises can make many strong The training movements that adjust the neutral spine become more efficient. Recommended reading: 9090 breathing training

Third, stretching exercise.

Note that stretching exercises must be placed after the core starts. The previous article link has mentioned the "relationship between brain and mobility". First establishing stability, then using stretching exercises to open mobility is a relatively efficient method. Appropriate stretching is good, and the order and method of stretching must be used correctly.

Fourth, the special movements of the main training movements.

The core start has been arranged before, and you can start the limbs here. If today is On the squat day, do the starting movement of the lower limbs; if today is bench press day, do the starting movement of the upper limbs. Because in our daily life, such a large joint angle range may not be required. If you want to start a squat, or even a full squat, you need to do some additional movements with a larger joint angle range to make the body get used to the correct movement pattern.

The first four items are designed to make the main training more efficiently warm up. Next, you need to increase the body's temperature and make you feel sweaty.

Fifth, increase the weight-bearing movement.

This item depends on your ability. Assume today You need to practice squats today. Beginners can choose to warm up with empty squats or goblet squats; if you have better abilities, you can directly use the barbell squats, or even add a little weight.

Sixth, the movement to increase the speed.

The previous item increases the weight load, and the sixth item needs to start increasing the speed. If you want to practice squats today, you can choose to jump with dumbbell squats, or stand up at a very fast speed when you are squatting. If you want to practice deadlift today, you can choose to swing the pot.

The above total of six items, which seems to be a lot. In fact, there are only the first four items in the real warm-up, and the last two items are already considered the warm-up in the main training plan. Group. Therefore, it takes five minutes for the first four items, but in fact you only spend twenty minutes warming up.

What, it takes twenty minutes to warm up?

Yes, if you are a coach, you can ask students to spend twenty minutes in advance before class. If you are training yourself, you can do the first four items at home, then walk a short distance to the gym, then complete the fifth and sixth items, and enter the main training.

The real focus of warm-up is to solve your own movement problems and gradually enter the main training. If your coach does not teach you how to warm up correctly in class Or go home to do your homework, either your movements are very good and you don’t need to improve; or your movements are problematic, but the coach does not help you find the reason and guide you how to improve them. Maybe you need to communicate with the coach.

Conclusion:

The purpose of warm-up is to correct the wrong movement patterns and gradually enter the main training. Making good use of time can make your warm-up more helpful

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