They think that running is not that kind of thing, and running is over.
Adequate warm-up is an important means to prevent sports injuries and improve the quality of training.
Contact warm-up is almost the same as formal training, but the intensity is relatively small and the difficulty is slightly reduced, so there is no sufficiency.
Warm up exercise can improve the functional level of body organs.
It can play a buffer role.
Three different warm-up purposes also have three different warm-up sufficient standards.
Moving joints, enhancing the flexibility of joints and the vitality of muscles can effectively alleviate muscle soreness.
Through warm-up exercise, you can relax the muscles of the whole body, Quickly enter the motion state.
How about running like this? So what’s the importance of warming up? Why do you always emphasize warming up before exercise? What is warm-up? Warm up exercise refers to using short-term low-intensity actions to make the muscles to be used during the upcoming exercise contract first before exercise, so as to increase the local and whole-body temperature and blood circulation, and make the cardiovascular system, respiratory system, nervous muscle system, skeletal joint system and other systems in the body gradually adapt to the more intense exercise to reduce the occurrence of sports injury.
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Good warm-up exercise can improve the function of internal organs, make the body in a high-speed running state, enhance the flexibility of human organs, and improve human heart and lung function.
Generally speaking, the warm-up exercise can be ended when the body sweats slightly, and the heartbeat can also be used as the standard for the end of the warm-up exercise (the heartbeat is increased by 60-80 times / minute compared with that at rest).
3、 Contact warm-up contact warm-up means the warm-up method of contact training items, such as pull up before back training, squat with small weight before leg training, etc.
In fact, there are three kinds of warm-up: warm-up, joint warm-up and contact warm-up.
Many people think that warm-up is running and so on.
Enhance the excitement of the body for sports, and have a strong desire and thirst for knowledge for sports.
If you don’t do warm-up exercise before running, you may have bifurcation, insufficient vital capacity and other conditions during running.
Joint warm-up feeling joint position swelling is sufficient, which is generally applicable to unarmed fitness projects, such as pull ups and so on.
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The muscles of the whole body are in a rigid state.
Some people don’t like warm-up sports and like to run as soon as they come up.
As a runner, in order to avoid injuries and keep running for a long time, we should attach great importance to the warm-up activities before running, because many injuries are caused by excessive, too strong and cold start.
It can improve the metabolic capacity of the body.
It can adjust the psychological state, warm up before exercise, and make the athlete’s psychology quickly adjust to the exercise state, enhance sports confidence, and quickly adapt to the running rhythm.
Generally, the time of warm-up exercise is about 10 to 40 minutes.
It can alleviate muscle soreness.
1、 As the name suggests, warm-up is to warm up the body without rigid warm-up actions, such as jogging, opening and closing jumping and so on.
It’s a simple sport, but it’s not so simple.
This kind of warm-up, warm-up to the whole body hot, slightly sweating can be.
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To put it simply, warm-up exercise is an activity arranged before the target training content to make the body and mind transition from a relatively quiet state to an activity that adapts to the appropriate intensity of exercise.
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Contact warm-up is suitable for heavy weight training programs, which can reduce injuries caused by unfamiliar movements.
It’s simple, because it doesn’t need complex sites, complex equipment, and it’s easy to learn.
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2、 Joint warming up joint warming up plays the role of activating, stabilizing and lubricating joints, and can effectively reduce the strong discomfort caused by joint bounce and joint stagnation.
When the human body changes from a static state to a movement process, it needs an adaptation process.
It can adjust the body function.
Warm up exercise can well regulate the body function, enhance the metabolic process of the body, raise the temperature of the muscle in the metabolic process, increase the toughness, ductility and elasticity of the muscle, and prevent the strain caused by muscle contraction.
Warm up exercise just plays a buffer role.
It is mainly applicable to low-intensity fitness projects, such as group exercises, spinning courses, etc.
If you don’t do warm-up preparation before exercise, and suddenly carry out a large amount of exercise, it is particularly easy to cause movement damage and damage body functions.
Warm up function 1.
According to age, competitive or non competitive, sports, personal physical differences, seasons and temperatures, the time required for warm-up exercise will also be different.
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Even if it is serious, you may have muscle strain, cramps and other conditions, and it will also affect the metabolism speed of the new body, thus affecting the exercise effect.
Warm up exercise can make the body quickly adapt to the rhythm of exercise and make you quickly enter the state of exercise.
It’s not easy to say, because it also has a lot of technical knowledge in it.