warm up

Warm-up exercise is also called warm-up exercise. The former is named after physiological reaction, while the latter is a general concept. Warm-up exercise is a combination of some whole-body activities, and good warm-up exercise can play a very good protective role. Before the main physical activities, physical activities should be carried out with a light amount of activity to prepare for more intense physical activities, with the aim of improving the efficiency and safety of intense physical activities and meeting the physical and psychological needs of the human body. Before exercise, it is impossible for human body's functional ability and action efficiency to reach the highest level at the beginning, so it is necessary to adjust the exercise state by warming up.

Warm-up is an important part of any sports training. The importance of warm-up lies in preventing sports injuries and reducing the risk coefficient of injuries. An effective warm-up contains many important elements, and the combination of these elements can minimize the risk of sports injury. Warm-up is an exercise before physical activity, which has many benefits. The primary function of warm-up is to prepare the body and mind for hard training, help the body increase the core temperature, muscle temperature, and the increase of muscle temperature can make the muscles more flexible. Effective warm-up can increase the heart rate, the depth and frequency of breathing, increase blood flow and blood oxygen to feed muscles, and help muscles' tendons and joints to receive more hard training.

First of all, warm-up is a simple and easy action to start, so that the body can receive higher-intensity training step by step, so as to promote the body and mind to reach the peak state and minimize the risk of physical injury as much as possible. Therefore, everyone who exercises should take warm-up as an important part of their own goals. A complete warm-up activity should include: general warm-up, muscle static stretching, sports specific warm-up and muscle dynamic stretching. The four parts work together to make the body reach the most saturated state.

stretching

Static tension

General warm-up:

It refers to the general relaxed physical activity, including the intensity of exercise and a certain time, which is determined according to the health level of the body and the state of sports competition. Most people warm up for about ten minutes, and their bodies sweat slightly. Its purpose is to simply promote the increase of heart rate, stimulate the frequency of breathing, increase blood flow and help transport oxygen and nutrients to muscles, while helping to raise the temperature of muscles.

Muscle static stretching:

It refers to the effective muscle basic stretching activity, which effectively reduces the risk of loss and improves the overall flexibility of muscles. It mainly stretches the large muscle groups needed during exercise, and this activity takes about ten minutes. Static muscle stretching is to put the muscles in a tense state for about 15 seconds, so that the active and passive muscle groups can relax after stretching, and slowly and carefully adjust the tension of the body muscles. This method is to lengthen the length of muscles and tendons, and at the same time increase the range of joint activity to prevent muscle and tendon injuries.

Warm-up for special sports:

After the first two warm-up activities, this part is a warm-up activity for the needs of athletes to participate in their own sports. The warm-up activities reflect the characteristics of the special activities and the actions of the special activities are in line with the special events.

Dynamic muscle activity:

It is the last step of warm-up activities. Inappropriate dynamic stretching of muscles at this stage will lead to an increase in the risk of sports injuries! Therefore, the warm-up at this stage should be carried out under the guidance of qualified and experienced coaches, which is suitable for athletes with training foundation. This method makes muscles flexible and suitable for special requirements. This dynamic muscle stretching includes the balance of soft tissues and swinging activities to expand the range of motion of body joints, and the intensity of activities should be gradual. Muscle stretching is an effective method to improve athletes' ability and performance, and it is also an effective measure to avoid the risk of injury and the rehabilitation of injured muscles.

Sports injury

In cold muscles, muscle blood flow is not good, but after warm-up exercise, muscle blood flow increases, which can improve muscle viscosity and range of motion of joints, and then the extensibility of tendons, ligaments and other connective tissues also increases. After warm-up exercise, due to the increase of body temperature, the softness of the body can be improved. Stretching exercise should be carried out after warm-up exercise to obtain the maximum effect, because under the condition of relatively low body temperature, once the connective tissue is stretched excessively, it is very likely to be injured. Carrying out stretching exercise at the right time can reduce the injury caused by muscle stretching.

Warm up effect

1. Improve muscle temperature and body temperature to ensure exercise safety.

2. With the increase of blood flow, the diffusion of oxygen is accelerated, and the oxygen supply to muscles is increased.

3. The process of material metabolism and energy release is strengthened to accelerate fat burning.

4. Improve the excitability of the nervous system and improve the exercise effect.

5. Adjust the mental state and speed up the exercise.

The above is my general interpretation of this question. You are welcome to ask me questions, and then I will upload some warm-up training videos.

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