How to warm up before fitness

Before exercising, you generally need to do some simple warm-up work, which can not only prevent accidents during exercise, but also make it convenient to adjust the body's exercise state in time. Therefore, before strenuous exercise, we usually need to do necessary warm-up exercises. So, how should you warm up before working out? For warm-up work, you can start from the following aspects.

Full body stretching exercises

This is commonly known as stretching, and its purpose is to increase the elasticity of muscles, tendons and ligaments to allow joints to move and prevent strain. Stretching exercises are not just about making gestures. The movements should be extended to the extremes as much as possible. Avoid repeated stretching in a ballistic manner, and maintain the tense position for 10 to 20 seconds. Different parts of the body should be strengthened for different sports. For example, shoulder stretching for baseball pitchers, Achilles tendon stretching for basketball, and wrist stretching for badminton players are particularly important.

Whole body warm-up exercise

The purpose is to promote circulation, increase blood flow in muscles and the speed of nerve reactivity, so that the functions of various parts of the body can reach a state of preparatory activity, sufficient to cope with subsequent loads and emergency situations. You can achieve this effect through gentle jogging, brisk walking, stretching, jumping on the spot or stepping. Generally speaking, you should at least sweat slightly.

Sports unique activities

That is, the movements related to real sports. It is important to know that each sport has its own particularity, and whole-body exercise is not enough to cope with the extreme changes of various sports. Therefore, this part is particularly important. For example: basketball players will run back and forth and dribble for layups before the game; baseball players will practice passing and swinging the bat; table tennis players will pull the ball before officially going on the court, etc.

How should you warm up before working out? We have introduced many methods to solve this problem. In the future, before you exercise, try to move your body to prevent physical discomfort during exercise. In addition, you should make scientific arrangements for the intensity of fitness, do what you can and not pursue results too much. You will achieve satisfactory results step by step.