Notes on warm-up exercises

The human body in the process of exercise, warm-up exercise is an indispensable part, it can effectively prevent sports injuries, raise body temperature, increase muscle excitement, adjust the functional state of the body, adjust the psychological state of the sportsman, the warm-up before exercise, is a necessary factor for the integrity of sports exercise, then you know what are the considerations of warm-up exercise?

Matter one: from the system of stretching activities

Warm-up exercises should start with systematic stretching activities; stretching should be slow, avoid sudden force, the part of the muscle being stretched must not be hard. After stretching, you should do some general preparatory activities, such as light running and jumping in place; both mobilize the internal organs and let the joints of the whole body get warmed up.

Matter two: the amount of exercise gradually increase

When warming up, the amount of exercise should start small and gradually increase to achieve just the effect of sweating. Do not be too strenuous, so as not to cause fatigue. Warm-up exercises should include jogging and stretching exercises. Warm-up exercises should also include the technical movements to be performed. Warm-up exercises include: jogging - stretching - technical movement exercises.

Thing three: grasp the warm-up time

Generally speaking, the body slightly sweating, you can end the warm-up exercise, generally warm-up exercise time in 10 ~ 14 minutes, depending on age, personal physical differences, season and temperature, the warm-up exercise time required will also be different. When the weather is cold, the warm-up time should be extended to 20 minutes. Warm-up to a slight sweat should not be in a hurry to take off the sports jacket and pants before, which will hinder the effect of warm-up.

Thing four: summer warm-up intensity should not be too large

In the summer or long-distance project, too much warm-up effect, may be due to excessive rise in rectal temperature and affect the ability to exercise, but the loss is not worth it. According to the results of the study, the rectal temperature rose 2 ℃, you can reach the warm-up effect. But it is not easy to detect rectal temperature on the sports field, so we should apply other ways to measure.

Matter five: winter warm-up intensity should be increased

The intensity and duration of the warm-up exercise must vary depending on the individual's physical condition, and must also be adjusted for different projects. In the cold winter, warm-up exercises should be increased; and in order to maintain the rising body temperature, you must rely on clothing insulation, do not rush to take off clothes when the body sweats.

Item 6: Warm-up with sufficient water before

In hot and humid weather, warm-up exercises before, during and after the exercise should drink enough water to prevent cramps and heat stroke. You can add a small amount of electrolytes or salt to the water to replenish the water, salt and electrolytes lost through sweating.