Warm-up Six-part (II) Start

Warmup Six-part Warmup (II) Start

Warming is the most important step in the exercise training process! It is also the most overlooked step! Training is like a battle! If you put it into the battlefield with no preparation, the result will naturally end in failure! Warmup is your joint preparation for winning the battle!

The six elements of warm-up: soft tissue quality, startup, corrective exercise, thermal production, stretching and nerve preparation

The first step: [Soft tissue quality] has been shared, and now let's look at the second step: Activation

Initiation: Use lower-intensity muscle contraction to increase the recruitment rate of the exercise unit, slowly stimulate the nerves and awaken the muscles

Team competition (rowing): If a team member is weaker than other team members , other team members must work harder to "compensate".

Now, think of the hip joint as a boat. When you are now going to row forward at full speed, the brain will give orders to remind all the muscles around the hip joint to move quickly. Some muscles are responsible for stabilizing the joints, while others are responsible for producing movements so that you can work quickly

The problem is that sometimes weaker muscles will increase the workload of other muscles. What's worse, some muscles don't hear the commands of the brain at all. If this continues, the muscles around the hip joint will have an imbalance, making you perform worse than expected or injured.

So, in order to achieve the best performance, it is necessary to "start" weaker stable muscle groups.

After the appropriate muscle activation, you can wake up In addition to your muscles, you can also properly correct your training movements.

These basic training movements will allow you to avoid unreasonable compensation in subsequent training, so that the body will reduce the risk of sports injuries.

Many people are eager to practice special effects as soon as they enter the gym? Grasp weight? Grasp skills?

In fact, every training must return to the origin, follow the steps and proceed step by step to minimize the risk of injury. Training yourself to start the muscle groups and control, so that the basics and skills of your exercise will be more efficiently increased.

[Motion-oriented technology]

Starting exercise will stimulate and awaken muscles through nerves. Training low-level muscles before the game, training their contractions can increase the recruitment of sports units. The "Rate" and "Frequency" are the "Rate" and "Frequency". This increase can gently stimulate the stabilizing muscle groups, helping to enhance movements around the joints; or adding additional units of exercise to generate greater force.

Many techniques can be used to start muscles before training. Generally, a single muscle group can move at a low speed when there is resistance (such as sliding against a wall shoulder, YTWL scapula training, bridge, kneeling hip abduction, etc.). After the muscles adapt to pressure, these movements will gradually involve more "planes" and resistance.

At the start stage, the muscle groups that are usually locked include the gluteus medius, gluteus maximus, core and shoulder rotating sleeves. Many equipment can stimulate more motor units (Motor-Unit Summation), such as elastic bands and resistance balls.

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【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 warm-up, let the athletes stimulate the response system and strengthen proprioception input and motor perception.

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 stimulates the survival reflex. Similar to the war-flight mechanism, this reflex can release endorphins, which can temporarily slow down pain and stimulate stable muscle groups. The stable movement of one foot can further become, and the contralateral hand touches the lateral toes of the standing foot, which is very effective for training survival reflexes and common weaker muscle groups.

【Vibration】

Vibration device can also achieve the starting effect because it passes through "tensile vibration reflexes or flap-tonic vibration reflexes (Tonic Vibration) Reflex,TVR): By stimulating vibration, electronic activities are added in the muscles, allowing the muscles to produce non-autonomous muscle contraction. This can enhance maximum autonomous force, faster neuromuscular path, and increase the synchronization of the motor unit. By stimulating TVR, vibration may also attract unactivated motor units to enhance the development of muscle explosive power and strength.

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