When you think of "warming up", what comes to mind first?
It could be: stretching the tendons, pulling the arms, raising the legs (it's very simple)...
Just the other day, Brother Dian went to a football match. Just 1 minute into the opening, I was helped off the field because of a calf strain...
Touching the sore leg, I only regret it in my heart: why didn't I warm up well!
Therefore, Brother Dian decided to learn the warm-up before exercise, and also summarized the warm-up methods of different types of exercise.
Brother Dian suggests that you also move appropriately, and before exercising, take a good look at this article.
Old drivers understand that warm up the car before driving in winter.
Our bodies, like car engines, need to be warmed up before they can travel at full speed, otherwise it is extremely easy to damage the engine.
(Athletes practice high leg lifts when warming up before the game.) Source: giphy.com)
Proper warm-up exercise can bring 4 benefits:
First, the most important thing is to improve cardiopulmonary function to increase the output per minute of the heart, strengthen lung function, and improve the aerobic capacity of the whole body to reduce cardiovascular accidents;
(Note: the mobilization speed of the human autonomic nervous system is slow, the motor nervous system is mobilized quickly, it is easy to mismatch between the two systems, and the body's oxygen supply is insufficient in a short period of time, and even cardiovascular accidents)
Second, improve the flexibility of muscles and joints, mainly by increasing the temperature of the tissue (increasing the speed of enzymatic reactions) and increasing the synovial fluid of the joints;
Third, improve the internal environment, including blood redistribution, increase in the level of decomposition hormones, etc.;
Fourth, it awakens muscle memory and conditioned reflexes, while making movements more coordinated and precise.
Warm-up can be understood as a low-intensity, short-term exercise.
Warm-up exercise, be sure to moderate!
Brother Dian carefully observed on the side of the football field and found that many people did not have a good degree of warm-up.
Some people do not warm up enough, thinking that pulling the joints and pressing the legs slightly is to complete the warm-up;
Others overheated, sweated profusely before even exercising, and were already exhausted. This is all wrong.
In fact, according to the IAAF's advice, the simple standard for warm-up action is 12 words:
The body is hot, slightly sweaty, and there is no fatigue.
So, how to warm up before exercise is scientific?
Experts from the State General Administration of Sport spoke: The warm-up requirements for different intensities of exercise are also different, there are common requirements, and there are also personalized requirements.
For the common 6 sports, Dian Ge recommends some professional warm-up suggestions
If you think this table is still a bit difficult to remember, Brother Dian will refine and summarize it for you:
All warm-up exercises, except swimming, include jogging, dynamic stretching, and specific activities in certain areas or in combination with balls:
Stage 1: Jogging, turning on physical activity (time varies from 2 to 10 minutes)
Stage 2: Dynamic stretching to help you relax your tense muscles and ligaments and increase joint flexibility (a new concept for multi-joint, multi-muscle group involvement)
Stage 3: Key activities in the exercise area
Basketball: Ankles and knees are the most commonly injured areas;
Football: in addition to the above parts, attention should also be paid to the activity of the neck muscles;
Volleyball: pay attention to the fingers, wrist joints, knees and shoulders;
Tennis: The muscle movement of the arms and shoulders is more demanding.
The above warm-up exercise load should not be too large, feel the body slightly hot and sweaty, flexible joints, smooth movements can achieve the effect.
In addition to general jogging and stretching, joint protection is particularly important, and many athletes have to retire because of irreversible damage to fragile joints.
The ringing of the joints is a movement that everyone often does in warm-up exercises.
However, if it is only "three circles on the left, three circles on the right, twisting the neck, twisting the buttocks", for the three joints of the cervical spine, lumbar spine and knee joint, it will not only fail to achieve the warm-up effect, but may lead to joint damage.
The right thing to do should look like this[7]:
Cervical spine: bowed head – > head up – > to the left – > to the right, rhythmically stretched.
Lumbar spine: forward bend - > back bend - > lateral bend of the sequential stretch.
Knee joint: freehand squat - > half squat walk - > squat opening and closing jump and other exercises, you can suspend one leg in the air, by the hip and ankle joints to drive the knee joint to swing, the swing amplitude and strength should not be too large.
Finally, a brief summary of the main points of the warm-up exercise:
Jogging, stretching, parts, circumferential movements, joints.
Well, today's warm-up exercise is here ~ have you learned? Do you want to use the index finger that you just warmed up to give the brother a "looking"?
bibliography
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[2] SCANLAN A，HUMPHRIES B，TUCKER P S，et al. The influence of physical and cognitive factors on reactive agility performance in men basketball players[J]. J Sports Sci，2014，32(4)：367-374
LIU Yong. An Exploration of Warm-up Activities in Football[J]. Journal of Yulin University,2007,17(2):71,74
[4] Ask Zejun. The Importance of Preparatory Activities in Swimming Training[J]. Exam Weekly, 2012(30):119-119.
Qi Shuang,Song Yuanping. Study on the Pre-match Preparation Activities of Outstanding Male Volleyball Players in Mainland China[J]. Journal of Jilin University of Physical Education,2013,29(6):43-47.]
[6] Mark Kovacs. Dynamic stretching—The revolutionary new warm—up method，To improve power，performance and range of motion [M]Berkeley: Ulysses Press,2010:18-19．
Deng Yuankai. Thoughts on the Advantages and Disadvantages of Knee Ring Motion in Preparation Activities[J]. Contemporary Sports Science and Technology,2021,11(5):243-244,247. DOI:10.16655/j.cnki.2095-2813.2004-5599-9156.
[8] Did you do the warm-up exercise right? General Administration of Sport. 2020-07-21
https://www.sport.gov.cn/n20001280/n20001265/n20066978/c20282143/content.html
Editors: Ye Zhengxing, Emgrand, Zhang Jie
Proofreading: Wu Yihe | Typesetting: Li Yongmin
Operation: Han Ningning | Coordinator: Wu Wei