What are the pre-exercise warm-up activities?

There are many ways to exercise, but no matter what method it is, it is beneficial to the human body to a certain extent. It is for this reason that in reality, almost every sport is loved by someone. Speaking of this, there is one thing that must be pointed out, that is, before exercise, many people often ignore warm-up exercises. In fact, this is a wrong practice, which cannot bring out the maximum effect of exercise. So, what are the preparations before exercise? Let's delve deeper into this.

Doing some simple limb exercises before physical exercise is very beneficial for exercising the body safely and effectively. Because in the cold winter, the human body's muscles and ligaments are stimulated by the cold, which significantly reduces the elasticity or extensibility of the body's joints, and the flexibility of the body's joints is much worse than in summer and autumn. If you do not warm up before exercising, it is easy to cause muscle or ligament strain or joint sprain, which will prevent the exercise from proceeding normally. Before exercise, all parts of the body and relevant areas of each system are in a quiet and inhibited state. Warm-up exercises are to make all parts of the human body and systems gradually transition from a static and inhibited state to an excited and tense state, thereby preparing the body to withstand the maximum load during exercise.

Here are some simple warm-up exercises.

Back stretch

Interlace your fingers and stretch your hands forward as far as possible. After a few repetitions, you can feel the stretch in your shoulders and back.

Lumbar stretch

Stand with your feet shoulder-width apart. Put your left hand on your waist, raise your right hand above your head, and bend your upper body to the left. This position must be maintained for 15 seconds, and you must face forward while doing it. Then, raise your left hand and repeat the same action.

Chest stretch

Clasp your hands behind your back and slowly raise them up. After repeating several times, you will feel a stretch in your shoulders and chest.

Stretch the hamstrings

Stand on one leg with your knee slightly bent, and pull the other leg back with your hand. When doing this movement, make sure to keep your knees together and push your buttocks forward. Then switch feet and do it again.

Calf muscle pull

Bend your right foot and straighten your left foot backward into a lunge. Make sure the sole of your back foot remains completely flat on the ground. Then switch feet and repeat the same movement.

Ankle joint mobility

Open your feet slightly wider than your shoulders, keep your right foot still, put your left heel on the ground, lift your toes and then put them down, repeat the same action, and then change feet and do it again.

Active neck joints

Place your feet parallel to each other, relax your body, and turn your neck left and right.

With these colorful preparatory activities, I believe many people would be willing to do them before exercise. Of course, more people are willing to do these preparatory activities before exercising, mainly because of their importance to the sport itself and to health. After learning so much, I hope that everyone will do good warm-up exercises before doing any sport in the future.