Warm up in the gym

We must warm up before doing fitness, because warming up can put our body in a stage of active blood and qi, and at the same time can increase the body temperature, which is good for fitness and can prevent muscle strain. During the fitness process, pay attention to moving your hands, feet and legs first, mobilize the body's heat and make the body excited, so that fitness will be more effective.

Everyone knows that before a machine is put into operation, it is best to warm it up first. This is extremely important for the smooth operation of the machine and the extension of its life. The movement of the human body requires the coordination of multiple functions of all parts of the body to achieve the purpose of exercise, just like a machine is composed of many parts working together. Therefore, you must do some warm-up exercises before exercise, just like a machine needs to warm up first.

Warm-up is also called preparatory exercise. The former is named after the physiological reaction, while the latter is a general concept. Warm-up exercises are a combination of certain whole-body activities. Before the main physical activity, the limbs are moved with a lighter amount of activity to prepare for the subsequent more intense physical activity. The purpose is to improve the efficiency of the subsequent intense exercise.

For an excellent athlete, the body temperature regulation system responds more efficiently, so these people need longer and more intense warm-up exercises to achieve the warm-up effect. However, warming up too vigorously may backfire by causing excessive fatigue. Warm-up exercises should be increased during cold winter months.

And in order to maintain the rising body temperature, it is necessary to rely on clothing to keep warm. On the contrary, in the summer or for long-distance events, too much "warm-up" may affect athletic ability due to excessive increase in rectal temperature, which may not be worth the cost.

The warm-up method should also be closely related to each person's physical condition and the next sports event to be performed. For example: take a deep breath, jump up, raise your legs high, kick your legs, and shake your hands. These are all warm-up exercises. Generally warm-up exercises target the lower body parts.

1. Upper limbs: circling the waist, circling the arms, stretching the arms, and stretching the forearms.

2. Body part: circle the waist and swing it left and right, step over to press the shoulders, stretch up and down, cross-stretch, and bend the legs forward.

3. Lower limbs: knee circles, ankle circles, high-pressure legs, lunges,

4. Mat exercises: Sit on the mat, press forward with the soles of your feet together, press forward with legs apart, and press sideways with legs apart. Stand up, split your legs and turn your body, stretching your abdomen and back.