Warm-up exercise refers to the use of short-term low-intensity exercise before exercise, so that the muscle groups that will be used during exercise are first contracted, thereby increasing local and whole body temperature and blood circulation, so that various body systems can function.

What kind of exercise can achieve the effect of warming up?

Warm-up exercises can be roughly divided into two categories:

The first category is called a full-body warm-up. Such as brisk walking, jogging, skipping rope easily, cycling, various aerobic exercises, etc.

These are full-body warm-ups.

The second category is called site-specific warm-up exercises. These refer to the specific needs of a certain movement to more selectively activate specific muscle groups.

For example, gently practising your swing for a few minutes before playing table tennis and gradually building up the power of your swing can activate the muscle groups needed for your swing.

Warming up before exercise is very important. What are the benefits of warming up before exercise?

1. Reduce sports injuries.

Warming up before exercise will open up the joints in all parts of the body.

With the gradual increase in body temperature, the range of motion of the joints will expand, avoiding strains of joints and ligaments during strenuous exercise, and better protect yourself during exercise.

2. Raise body temperature.

When there is no exercise, the body temperature is relatively low.

Warming up before exercise can help raise your body temperature, promote blood circulation, and prepare your body for the next exercise.

3. Adjust the mental state.

Warming up before exercise can activate nerves, adjust people's psychological state, establish connections between various motor centers, and make the cerebral cortex in an excited state, which is conducive to the next exercise.

Possible consequences of not warming up before exercise.

Movement is not coordinated.

Poor athletic performance.

Poor exercise response.

Joint viscosity is high, affecting training movements.

Muscle flexibility is low and cannot contract and relax sufficiently.

Increased risk of injury while training.

Warm-up steps.

Active head.

We usually need to move the head first. Common head movements include using the head to move forward and then backward. Left and right are the same.

The most common is to twist the head from side to side, but remember not to twist too much, it may have the opposite effect.

Body rotation.

Body rotation is actually a very important warm-up exercise.

When the upper body rotates, the body rotation should spread the legs of the lower body to shoulder width. Doing body rotation in this way is the best way to open up your body.

Stretched body.

It's important to stretch your body's muscles before exercising, because once your body's muscles aren't stretched, it's difficult to perform strenuous exercise, and you can strain your muscles in one fell swoop.

Remember to warm up before exercising~