What are some easy ways to warm up before exercising?

It is an exercise program that exercises the whole body, and can also warm up systematically before exercise. This reminds me of the active exercises led by the physical education teacher in elementary school, from the ankle joints to the knee joints, to the waist joints, and finally the upper body, neck, and wrist joints. I think it's probably the best, and of course after exercising, it's recommended to be sure to stretch.

Full-body stretching is important.

Warming up before exercise can allow the joints to be fully lubricated and reduce the risk of injury, and stretching after exercise can help the muscles recover faster, so warming up before exercise and stretching after exercise are essential movements. Warming up before exercising is very simple, you can walk briskly for 10 minutes, or move the part you want to move, do a few push-ups, kick your legs and shake your arms, etc.

Let's do jumping jacks, one of the most common training movements we usually do in warm-up activities, his movements are not difficult, but his training effect should not be underestimated. After a 30-second jumping jack, you will find that your body temperature starts to rise and your body will reach a more excited state, which is very beneficial for your training.

Before we do some fitness training movements, we must do relaxation and stretching movements, which can reduce our chance of injury during exercise, and also help our body to better enter the exercise state, so to a certain extent, it can also ensure our training effect. The backward kick is very simple, that is, we need to alternately complete the kick backwards, try to kick our buttocks when kicking backwards, if you feel that this is more impactful to your hips, you can also put your palms on the buttocks, and then use our heels to kick the palms as much as possible. Control the speed of this action and try to complete it at a constant speed.

It's easy to walk in. Walk slowly, then pick up speed a little bit, and if you can, do a little bit of gymnastics. Even if it's radio gymnastics in elementary school.

Don't underestimate radio gymnastics. The joints should be fully moved (awakened), and attention should be paid after exercise. Don't stop and sit all of a sudden.

Lie down. It is still necessary to take it step by step and reduce the amount of exercise slightly.

Hydrothermal beam body movement is an indispensable part of the pre-exercise. It can make the body muscles excited and active by warming up, reducing sports injuries during exercise. Failure to do warm-up exercises or insufficient preparation for warm-up exercises can cause unacceptable damage to the body.

Next, I will introduce you to the commonly used warm-up exercises.

The body needs to warm up with some low-impact aerobic exercise, such as jogging, jumping rope, rowing, or climbing stairs for 10 minutes. The intensity of your regular warm-up exercise will only make you sweat a little. It is designed to increase blood flow to active muscles, raise the body's core temperature, and help muscles contract and relax quickly and easily.

At this time, the ductility of connective tissue is enhanced, the risk of injury is reduced, and the mechanisms and responses of the nerve center are improved, which is more conducive to effective and controlled movement. Rent tan.

A series of static and dynamic stretches are performed according to the aerobic warm-up. Stretching muscles after warming up is prone to injury. Each stretch should be held for 20-30 seconds and repeated 1-2 times.

This exercise can be used as part of a regular warm-up or as a step to relax your body after training. This helps to avoid injuries and recover after strenuous exercise.

Neck stretching method: When stretching the neck left and right, bend the neck completely from side to side, forward to the chest, and bend the neck deeply after the swing direction, so that the head is parallel to the ground. When stretching the neck from left to left, stretch the neck alternately to the left and right so that its medial muscles are fully extended.

Neck movement method: Draw a large circle with the head to drive the neck, turn it to the left, and then turn it to the right. Left and right 6 8 times. Movements should be gentle to avoid compression of the blood vessels. The main function is to stretch the neck muscles.

Abdominal and back exercises: Feet shoulder-width apart, hands straight up, then down, legs straight, don't bend knees. The whole process should be soothing, and when it's time to stop, it must be stopped. It stretches the back and waist.

Don't bend your waist, bend your knees, and stretch your legs to the left. Don't bend your waist, bend your knees and extend your left leg. Do not bend your arms and legs to the right.

High leg jumping, squatting, running in place, aerobics, these warm-up exercises are very effective, can be a good way to activate the muscles, add filial piety to the body's blood circulation, and avoid joint ligament and muscle strain.

You can jump rope, you can run, you can do push-ups, you can practice yoga bends, you can twist your joints, you can do some aerobic exercises, you can go to choose to stretch your legs. You can jump a section of land reduction and fat exercises.

You can choose to jump high on the spot, stretch your waist to adjust your self-destructive muscles, and you can choose to do some aerobics.

You can move your hand joints, your foot joints, you can do squats, you can do some stretching exercises, you can move your muscles.