What are the benefits of pre-stretching yoga, warm-up and pull before and after fitness?
What are the benefits of warming up and pulling before and after fitness?
1. Warm up and stretch before and after fitness to avoid muscle damage.
Whether it's aerobic jogging or mechanical training, do some warm-up and stretching exercises. The main purpose is to stretch muscles and machinery, enhance toughness and muscle tension, and avoid straining muscles and tendons during fitness.
two。 Do a warm-up and stretch after the end. It is beneficial to increase muscle.
The main purpose of stretching and warming up after fitness is to stretch and prevent muscle stiffness, while warming up and stretching after fitness can also strengthen the muscle blood supply, lift the oxygen carrying capacity in the elevator, and improve the fitness effect. And in the process, metabolism accelerates uric acid in muscles, which can also relieve muscle soreness.
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The benefits of warming up before working out
1. Increase your heart rate:Increase the speed of blood circulation so that more blood (oxygen) flows to the muscles, thus preparing the body for more strenuous activity.
two。 Increase your body temperature:Warming up will increase the body temperature in major parts of the body, increase the range of motion of the joints, and make the tendons more flexible, thus avoiding joint, ligament and muscle damage. At the same time, in order to prevent muscle spasm and respiratory side stitches during training.
3. Improve joint mobility:Avoid the phenomenon of movement deformation and injury caused by insufficient joint activity. For example, when squatting, some trainers will bend the lumbar vertebrae or thoracic vertebrae unconsciously because of the limitation of hip joint movement.
4. Activate the muscles:Activating muscles is not only activating the target muscle, but also activating the muscle group responsible for stabilization.
Some training movements need the cooperation of other parts when they are in progress.If you don't pay attention to warm-up, it may lead to unnecessary injuries. a standard warm-up can help the trainer avoid many possible injuries.It can be said that warm-up is more important than training.
Benefits of stretching after working out
1. Stretching canRelieve muscle soreness after exercise:Promote blood circulation and prevent lactic acid accumulation
two。 Stretching canImprove the ability of physical recovery
3. Stretching canImprove the flexibility of the bodyTo reduce the risk of injury in sports and improve sports performance
4. Fully stretch the muscles, help the body relax, promote blood circulation, provide nutrition for the target muscles, and canPromote muscle growth
5. Stretching relaxes the muscle fasciaPrevent muscle stiffness and beautify muscle lines
6 stretch canImprove the endocrine disorders of the body.
Stretching is best done after exercise.Because our bodies are not moving yet because we stretch before exercise, it is easy to cause strain. At the same time, after stretching the muscle, the muscle will become relaxed, the muscle recovery time is relatively long, if the muscle does not fully recover after stretching, it will weaken your motor ability.
Hello, first of all, let's talk about the warm-up before exercise.
1. Warming up before exercise can increase the lubricating activity of joints, and increase the range of motion of some joints, so as to prevent injury caused by sudden force during exercise.
two。 Warm-up, which is well understood literally, can increase body temperature, including muscle temperature, accelerate blood circulation, prepare the body for exercise and improve exercise performance.
3. Warm-up can also increase the temperature and activity of various parts of the body and organs, so that exercise will not cause discomfort to other organs.
4. Warm-up can also adjust your state of mind, let yourself slowly in the excited state before exercise, but also improve the level of exercise.
Then say stretch after exercise.
1. Stretching after exercise can improve the flexibility of the body and prevent the stiffness caused by muscle contraction during exercise.
two。 It can improve blood circulation, improve the body's recovery ability, prevent the accumulation of lactic acid and relieve muscle soreness.
3. Stretching can also restore muscle elasticity, beautify muscle lines, relax the body, prevent injuries, and improve sports performance.
The above is a summary of the benefits of warming up and stretching. I hope it will be helpful to you!
Introduction: for most of us, when we think of exercise, whether it is exercise, weight loss, or fitness, we will think of such a sport, that is, running. But our veteran runners know that our running is not as simple as we think. Not only do we have requirements in all aspects of running, but also the preparation before running and the relief after running are also very important.
And we can't ignore the role of these two parts in our running and even other sports. If we don't pay attention to it, it may have a lot of negative effects on our health, on the contrary, if we can pay attention to it. And seriously implemented, we can get twice the result with half the effort in our exercise, and at the same time improve the efficiency of our exercise, fitness and weight loss.
Warm-up before exercise can not only improve the activity of our muscles and joints, but also improve the flexibility of our joints and muscles, avoid injuries during exercise, and improve our body function and exercise efficiency. After exercise, stretching exercise, and corresponding relaxation exercise, can stretch our muscles, prevent continuous muscle tension, affect muscles, and avoid muscle growth for people who want to maintain their shape. thus affecting the overall beauty, resulting in a negative impact.
What can be learned from the article:
1. What is the harm of not doing relevant warm-up
2. Related stretching and warm-up movements
First, the impact of stretching and warming up on us.
- The harm of not warming up
Muscle temperature can not be increased, blood circulation is not smooth, easy to lead to muscle strain. It causes the muscle response to slow down, affects muscle efficiency, and is prone to cramps. It is not conducive to the elimination of harmful substances in the body and the metabolic efficiency is reduced. Poor physical coordination, while affecting cardiopulmonary capacity.
Second, related warm-up and stretching movements
- Warm-up action
Action one: neck rotation
Action essentials:
Move the head back and forth, left and right, and pull the neck muscles. This action can not only maintain a degree of flexibility of our neck, but also ensure the safety of our neck. Protect places where our bodies are vulnerable to injury or vulnerability. Generally, there are two groups, each group has two eight beats.
Action 2: side arm movement
Action essentials:
Slowly swing your arms sideways. This action seems simple, but it can actually move our upper limbs very well. Generally, there are two groups, each group has two eight beats.
Action 3: lift your legs high
Action essentials:
Cross your feet and raise your legs. Keep the thigh face parallel to the ground and maintain a uniform frequency. In many warm-up exercises, this action can well increase our body temperature, so that our body can quickly enter the ideal state. A total of 2 groups of 30 seconds were required for each group.
Action 4: squat
Action essentials:
The main movement of this action is the knee joint, when doing this action, we should pay attention to the body not tilting forward, falling and rising slowly, not easy to be too fast, 15 times in each group, a total of 3 groups.
Action 5: lunge on the side
Action essentials:
Similar to lunge down pressure, not to say much specific, you can look at the picture. This action seems simple, but in fact it has a great effect on our entire lower limbs, helping us to fully move and ensure the efficiency of our running. This action is basically made of iron during warm-up and stretching. Each group has 10 times, a total of 2 groups.
2. Stretch and relax
Action one: cat stretching
Action essentials:
① palm and yoga mat
② pushes his back up.
③ exhales and relaxes and stays on his back
This action can be carried out in peacetime, at the same time, it can also be used as a stretching and relaxing action after training to relieve the fatigue of our training.
Action 2: stretch the front of the thigh
Action essentials:
① stands, lifts his calves and pulls the back of his calves with his hands back.
② keeps his body straight, pulls his calves and feels the soreness of his thigh muscles.
Action 3: stretch the back of the calf
Action essentials:
The front of the foot stands on the step, the rear part is suspended, and the body weight is used to stretch the back muscles of the calf downward.
Third, the benefits of stretching to our sports
The disadvantages of not doing this have been mentioned earlier in the article, and we can see that if we think in the opposite direction, we can conclude that if we warm up, it will bring those changes to us. Warming up in advance can increase our body temperature, maintain muscle sensitivity and improve muscle flexibility, which can obviously avoid our body injuries and improve the efficiency of our body movements, so we strongly demand that everyone who exercises should warm up before exercise and stretch and relax after exercise.
ConclusionIn this article, we briefly introduce the impact of our warm-up and stretching on our exercise and body. after watching these, we must have a clear understanding of these, but also understand the importance of warm-up and stretching. We need to be strict with ourselves and let ourselves strictly follow these rules. At the same time, I also share with you some simple action skills. I hope you can find a few suitable movements to enrich your warm-up effect. Improve the effect of the whole movement. Finally, I also hope that everyone can achieve the desired sports effect as soon as possible through their own appropriate exercise.