4 Warm-Up Techniques To Make You 100% Effective
Apr 01, 2023
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For general sports, what elements should a complete warm-up schedule include?
1. Whole-body warm-up: raise the body temperature, the movements are simple, and start from a relatively slow speed.
Sustained activities to warm up the body, the easier way is to go fast to jog. If you are indoors, you can use jogging on the spot, progressing to high leg raises or jumping jacks; if you are in the gym, stepping on a bicycle is also a good way to warm up, from stepping slowly without resistance, to gradually accelerating, and finally accelerating A little resistance.
A whole-body warm-up is to continue low-intensity activities until the body heats up and sweats slightly. However, the length of the whole-body warm-up may be related to the weather temperature. If you are in a colder environment, you need a longer whole-body warm-up. It doesn't take long to do it.
2. Dynamic stretching: Increase muscle flexibility and joint mobility, but it needs to be done under continuous dynamic movements.
Under normal circumstances, it is recommended to perform dynamic stretching before exercise, because static stretching will over-extend the muscles, reducing muscle strength and reaction speed.
The movement of dynamic stretching must be smooth, coherent and non-stop. During the whole process, the length of the muscle is maintained within a controllable range. This range is usually the length of the muscle that needs to be used in the exercise. Within this range, the muscles can be contracted vigorously and quickly at any time, and such stretching will be helpful for the next movement.
There are many options for dynamic stretching. It is recommended to take into account the action characteristics of the next exercise, so that dynamic stretching can cover more joints. For example, baseball or tennis can emphasize the shoulders and hip joints, badminton and billiards can emphasize the shoulders and knee joints; if swimming, in addition to the trunk, even the wrists and ankle joints need to be well stretched; Focus on the dynamic stretching of the hip, knee, and ankle joints of the lower limbs.
3. Partial warm-up According to various exercises, strengthen warm-up for specific parts
After a whole-body warm-up and dynamic stretching, the body temperature rises, the muscles become elastic, and the joints are heated up! However, because the needs of each sport are different, it is also necessary to strengthen the warm-up for specific parts.
The purpose of local warm-up is to let the muscles of specific parts perform light contraction exercises first. The purpose is to wake up the muscles that stabilize the joints, or wake up the connection of the kinetic chain, and accelerate the nerve response speed. Only when the joints are stabilized can the strength come out, and the reaction can be precise and fast.
For example, for racket-holding sports such as tennis and badminton, you can easily swing the racket as a local warm-up, or you can use small dumbbells or elastic bands to give a little resistance, and do the internal and external rotation of the shoulder joint rotators ; Another example is throwing players, who can throw medicine balls to wake up the connection of the kinetic chain between the trunk and arms.
Partial warm-up exercises are not resistance training. Most of them are small weights or your own weight. Although simple and easy, they are very important! Because whole-body warm-up and dynamic stretching cannot move or warm up the deep muscle groups of the joints, specific joints that need to be used for specific sports need to rely on these local warm-up actions for specific joints.
In addition, it is also possible to design local warm-up actions for parts that are more prone to injury. During the warm-up process, the important muscles must be activated first to truly reduce sports injuries.
4. Passive warm-up: use equipment, or other people's massage techniques
Active warm-up refers to the three methods mentioned above: whole-body warm-up, dynamic stretching, and local warm-up.
The so-called "passive warm-up", as the name implies, means that you do not rely on yourself to do movements, but rely on others or equipment to achieve the purpose of warming up. For example, warm-up sports massage is a way to warm up with massage. Massaging muscles with lighter techniques can Increase blood flow and increase local muscle temperature; or use equipment to warm up, such as vibration warm-up, neuromuscular electrical stimulation warm-up, ultrasonic warm-up or heat compress, etc.
However, the effect of passive warm-up is far less than that of active warm-up. It can only be used as an auxiliary method. Most of them are used on parts that are not easy to heat up or have been injured before. Don’t just do passive warm-up and go directly to the game!
Only by fully warming up can you achieve the exercise effect you want. When exercising, you can also wear BP Smartwatch to track your heart rate, blood pressure, steps, calories, etc.