What are the warm-up movements for sports?

We all know that under normal circumstances, if we want to do exercise, we must warm up beforehand. If we don’t warm up beforehand, it is very likely that we will feel weak and absent-minded when we exercise, and we will feel as if we have not entered the state of exercise at all. This way of exercising is not the best. So what are the warm-up movements for exercise?

Generally speaking, warm-up before exercise lasts about 5 minutes. However, in winter, due to the low temperature and poor muscle contraction, it is best to extend the warm-up to 10-15 minutes, especially for outdoor sports, when heat accumulates more slowly. Adequate warm-up can overcome the body's inertia in low temperatures, stimulate nerve sensitivity, increase skin temperature, improve the body's muscle stretch and contraction, and make joints flexible, thereby avoiding sports injuries such as muscle strain and joint sprain.

Generally speaking, warm-up exercises should be done until the body feels slightly warm, but the content of warm-up varies for different sports.

Running is a commonly chosen form of exercise for people, because when running, the lower limbs of the body are mainly exercised. Therefore, when doing warm-up activities, you should focus on doing some knee flexion and extension, knee and ankle rotation movements. At the same time, you should choose to exercise on a flat ground to avoid spraining your foot. In addition, you should also do some kicking, shoulder circles and hip twisting activities.

Basketball requires high physical flexibility and jumping ability. Therefore, when warming up, focus on the ankles, knees, Achilles tendons, waist, shoulder joints, and hand joints. It is recommended to do more exercises such as leg stretching, shoulder pressing, waist rotation, half squatting, jumping, and Achilles tendon stretching.

If you do warm-up exercises before exercise, you can try this method to help yourself warm up. Only when you are fully prepared can you get better results when doing exercise. Warm-up before exercise should not cause any harm to your body. When warming up before exercise, you should not overdo it, otherwise you will consume physical energy during exercise.