How to warm up before strenuous exercise? As we all know, there are many advantages to stick to sports, but the precautions for sports can not be ignored. For example, no matter what kind of sports you participate in, adequate warm-up activities are the main means to ensure that you are not injured by sports. In particular, you must do a good warm-up before strenuous exercise, so as to effectively avoid injury during exercise. Then, how can you warm up before strenuous exercise? Let’s teach you a group of warm-up exercises before exercise.
How to warm up before strenuous exercise
1. Shoulder joint, shoulder joint is actually very important. In many sports, shoulder joint activities are required. Therefore, attention should be paid to such problems during sports. First, straighten the palms upward, open the arms outward, and then slowly straighten back to feel the muscles of the chest, shoulder and arm are tight. The movement is coordinated with breathing, and 5 groups are performed.
2. According to the relevant practice, the impact of many sports on the knee is the greatest. It is necessary to remind everyone that this joint is always unnoticed during warm-up, so it is necessary to move the knee before doing other sports. First, take a big step forward with the left foot, bend the knee, exceed the toe, straighten the hind leg, and press the leg. The action is coordinated with breathing. Press the leg for 8 times, switch sides, and repeat the same action. Do 2 groups.
3. Ankle joint, this joint is also a common part of sprains. Therefore, we must pay attention to the need to make sufficient preparations before sports, otherwise it is easy to get injured. Stand on one leg, grasp the ankle of the other leg, and then slowly pull back to the hip. Pay attention to the pelvis not to tilt, and keep the trunk upright. During the movement, cooperate with the breathing, stay for 15-20 seconds, change sides, and repeat the same movement. Do 5 groups. Or anti resistance ankle valgus, sit on the bed, stretch out the legs, and pad the pillow under the knee joint to keep the legs slightly flexed. Tie the rubber band into a ring and put it on the toe. Resist the resistance of the rubber band to force the toes apart, and keep them at the highest position for a certain time or complete the action once. This exercise mainly strengthens the eversion muscle strength of the ankle joint, exercises the long and short muscles of the lateral fibula, and improves the control ability of the ankle joint and the lateral stability of the left and right sides.
How to warm up before strenuous exercise? The above is a summary of several effective warm-up exercises. The warm-up exercise can effectively enhance the strength and elasticity of muscles and restore the reflexive connection of technical actions. It should be noted that the best effect is to warm up your body when you warm up for sports, so that you can do more vigorous exercises after warm-up.
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