What are the warm-up exercises

Warm-up exercise is an essential part of the exercise before the exercise, it can make the body muscles through the warm-up become excited and active, to reduce sports injuries in the exercise process, do not do warm-up exercise or warm-up exercise is not adequately prepared will cause unpredictable damage to the body, the next to introduce warm-up exercise what?

Regular warm-up

The body needs to warm up with some low-intensity aerobic exercise, such as jogging, jumping rope, rowing or climbing stairs for 10 minutes. The intensity of regular warm-up exercises should be just enough to cause you to sweat slightly. It is designed to increase blood flow to the active muscles, raise the body's core temperature, and help the muscles contract and relax quickly and easily. At this point, connective tissue extensibility is increased, the risk of injury is reduced, and the mechanisms and responses of the nerve centers are improved, making it more conducive to effective, controlled exercise.

Special warm-ups

Follow an aerobic warm-up with a series of static and dynamic stretches. Stretching muscles prior to warm-up can be easily injured, and each stretch should be held for 20 to 30 seconds and repeated 1-2 times. This exercise can be used as part of a regular warm-up or as a step to ease the body after training. This helps avoid injury and recovery after strenuous exercise.

Neck Stretch

How to move: When stretching the neck back and forth, bend the neck fully forward and backward, forward to reach the chest, and backward to make the neck bend deeply, so that the head and the ground are parallel. In the left and right neck stretch, the neck is stretched alternately to the left and right sides so that the lateral muscles are fully stretched.

Shoulder and Back Stretch

How to do it: Spread your legs shoulder-width apart, straighten one hand at shoulder height across your chest to the other side, and press the other hand against the stretched elbow towards your body. If you turn your face toward the side of the stretched shoulders, you can better stretch the muscles of the shoulders and back.

Neck Wrap

Exercise method: Draw a large circle with your head to move your neck, finish turning to the right, then to the left. The main effect is to stretch the neck muscles.

Chest expansion exercise

Exercise method: two feet apart, the same width as the shoulders, two hands flexed arm backward vibration or two arms open backward vibration, bending the wall and straighten the two arms to be parallel to the shoulder, can stretch the shoulder joint and pectoralis major muscle.

Shoulder Surround

How to move: feet apart, shoulder-width apart, forearms bent, both hands on the shoulders, forward around the ring for a few weeks and then backward around, keeping the body straight, moving the shoulder joints, stretching the shoulder muscles.

Body turn exercise

How to do it: Spread your feet apart, shoulder-width apart, bend your arms and lift them parallel to your shoulders, turn your body to the left and right, keep your body straight, don't bend your knees, stretch your back muscles.

Abdominal back exercise

Movement method: two feet apart, the same width as the shoulders, two hands straight up, and then stretch down, two legs straight, knee joints do not bend. The whole process should be soothing, and when it's time to stop, you must pause. To stretch the role of the back and waist.

Waist Circumference

How to move: feet apart, shoulder-width apart, legs straight, two hands crossed waist, to the left around the ring, repeat several times to the right around the ring, the movement should be soothing, knee joints do not bend, can stretch the lateral lumbar muscles.

Knees around

How to move: bend the knees, hands on the knee, around to the left and right, around the action to soothe, the main purpose of this action is to move the knee joint.

Ankle Wrap

Movement method: one leg support, the other leg bend the knee, toes stand up, to the left and right around the ring, do a good job to switch to the other foot; movement should be soothing, pay attention to keep the ankle stable, mainly to move the ankle joint.

Tips

The type of warm-up exercise you choose will vary from person to person and from program to program. Generally speaking, it is better to choose a warm-up exercise that is similar to the sport, starting with a light aerobic exercise that can move the shoulders, knees, hips and spine, and then finally doing some activities related to the sport.