It's done, gospel for office workers, warm up every muscle before working out! (Day 17)

Radisson and little fairies , everyone who pays attention to me children's shoes The weekend is here again

Some time ago, the work was relatively busy , the busy batch, the busy world turned upside down! ! !

Today I am back from to ! ! !

talked about stretching last time, today I will tell you about the warm-up before training

old irons who like fitness remember to pay attention to and collect ! ! !

Mentioned warm-up. The first thing everyone thinks of is the chest expansion exercises, arm exercises, lunges and leg presses taught by junior high school physical education teachers. When doing this, the slogan of the physical education teacher will sound from time to time: "One, two, three, four, Two, two, three, four..."

In fact, this is the wrong warm-up method. The correct warm-up must improve sports performance and prevent sports injuries. The kind of warm-up method taught by the physical education teacher is called bounce stretching. With the development of training technology, it has been eliminated, because it not only fails to improve sports performance, it can even cause strains due to high-speed and high-frequency pulling of the muscles, and also cause stretch reflexes to make the muscles more tense.

The truly scientific and effective warm-up is carried out by dynamic stretching. The dynamic stretch, unlike the elastic stretch stretch to stretch the muscles as quickly, it can avoid the "stretch reflex" and reduce the risk of muscle strain. Dynamic stretching also helps to quickly raise body temperature, stimulate the secretion of synovial fluid in the joints, and give trainers a certain amount of nerve excitement. At the same time, the dynamic stretching action can perform special warm-ups for the parts we exercise, activate the muscles of specific parts, is functional and targeted, and can well achieve the purpose of improving sports performance and preventing sports injuries. Many actions in dynamic traction are compound actions, involving the participation of multiple joints, and are suitable for a variety of different training programs.

According to the main traction parts, we divide dynamic traction actions into three types: upper limbs, lower limbs, and whole bodies. Here are some commonly used dynamic stretching actions-

upper limb

around the shoulder

Note: You can choose a relatively wide grip at the beginning, and pay attention to the arm always straight when doing it.

side-wrap the shoulder

Note: At the beginning, you can choose a relatively wide grip, pay attention to the arm always straight when doing it, do not twist the body.

Shoulder blade lift and sink

Notes: Slowly lift the scapula to the limit with inhalation, then quickly sink and exhale. Note that your arms should always be straight when doing it.

Shoulder blade retracted forward and backward

Note: The scapula is slowly drawn forward to the limit, accompanied by inhalation, and then quickly retracted and exhaled quickly. Keep your chest tall during the retraction process, don't shrug your shoulders, and keep your arms straight during the whole process.

bend over and lift the bar

Note: Keep your back straight, bend your hips sharply until the bar falls below your knees, and bend your knees slightly to ensure that your calves are perpendicular to the ground. The rod can be lifted to keep it on the same plane with the torso, and there is no need to lift it backwards too much.

Lucky Cat

Note: When lifting, be careful not to shrug your shoulders. Always keep your arms parallel to the ground and forearms perpendicular to your arms during the process.

lower limbs

bend down and press

Note: When doing this, the steps should be as small as possible to ensure that the center of gravity is always on the back foot. During the whole process, the back should always be straight.

4 word press down

Note: SupportKeep your knees in the same direction as your toes, bend your hips and knees as much as possible, and keep your back straight throughout the process.

tuck the knees raise the heels

Note: Pull the thighs towards the abdomen as far as possible within the flexibility of the hips, and do not lean back when doing it.

grab ankle and heel

Note: During the action, the legs are always close together. When lifting up, do not rush forward.

Whole body type

Lunge turn

Note: When making a big lunge, pay attention to the upper body always upright, the front knee should not exceed the toe, and the back leg should be as straight as possible. Elbow contact should be achieved by sinking the hips, rather than pushing the front leg over the knee. When pushing the floor and raising the hips, straighten the front legs as much as possible, and use the abdomen to close the front legs to better stretch the back of the thighs.

cyclic crawl

Note: When the hand reaches the limit position, tighten the abdomen and buttocks to make the body in a straight line, and hold for two seconds. Be careful not to bend your knees as much as possible during the advancement of the leg, so as to have a better stretch on the back of the thigh.

open hip rotation

Note: Keep the abduction amplitude of both legs unchanged, turn the body to the limit position, and keep the back straight during the whole process. Above

are common warm-up movements. Whether it is strength training or aerobic training such as running and swimming, you can choose suitable movements for arrangement. So how should we arrange the warm-up?

The sequence of warm-up actions is generally selected according to the whole body first and then the upper and lower limbs. first uses the whole body warm-up action to quickly raise the body temperature and wake up the body quickly, and then use the upper and lower limbs more targeted actions to further activate the muscles to be trained. For body movements, complete 4 to 6 times; for upper and lower limb movements, complete about 10 times.

The total number of movements of the whole body class with the upper and lower limbs is controlled at 4-6, and the total warm-up time is controlled at 6-10 minutes.

Give a simple example: When the main training is squat, you can first choose the whole body movement of lunge and turn to activate the whole body initially, and then perform bending down, four-character pressure, and ankle lift These movements of the heel further activate the gluteal muscles to be trained.

In addition, the coaches remind everyone that there are "two attentions" during the warm-up process:

First, during the warm-up process, you must not hold your breath with the completion of the action, and even breathing can better achieve the warm-up effect.

Second, many people think that warming up should also pull the body to a painful position. This is wrong. Everyone has different flexibility. You must control the range of your movements during the warm-up process. Rushing to a large extent will increase the risk of injury.

Finally, I hope that after learning these movements, my friends can apply them to their own training~

The next issue will bring you problems about healthy diet

If you have other questions, you can private message or comment or Opinion , I will do my best to answer everyone! ! ! Brothers

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