How to warm up for strength training?

Everyone knows that you need to warm up before exercising. The purpose of warming up is to stretch the muscles and make the body less stiff, thereby reducing the occurrence of muscle strain or cramps during exercise. Warming up is extremely important for any sport, and warming up before strength training is even more important. Today I will introduce to you how to warm up for strength training. Now let’s take a look with me.

1. Stretch the muscles in the back of your thigh. Sit on the ground with the leg you want to stretch straight in front of you. Bend your other leg and place the outside of your entire leg close to the ground, forming a triangle with your straight leg. Keep your back straight, bend forward from your hips as far as possible, grab the toes of your straight legs with both hands, and maintain this position for 20 minutes. No bouncing movements are allowed when touching the toes. (It doesn’t matter if you can’t touch your toes)

2. Stretch the inner thigh muscles - Method 1, sit with the soles of your feet close to each other, and push your knees outward and as close to the ground as possible. Grasp your ankles with both hands and hold this position for a count of 10. Relax, then repeat 3 times. Method 2: Sit with your legs straight and apart in front of your body. Keeping your back and knees straight, bend forward from your hips and grab your ankles from the inside of your legs with your hands. Maintain this position, feeling the stretch in your inner thighs. Relax, then repeat.

3. Stretch your calf muscles. Bend over, support your body with your arms and one leg (straight, toes on the ground), and bend the other leg in front of your body and relax. Keep your body's center of gravity on the toes of your supporting foot, and push your heel backward and downward. Feel the muscles in the back of your calves stretching and hold the tension for a count of 10. Relax, repeat 3 times, then switch to the other leg and do 3 times.

4. Stretch your back muscles. Lie on your back, lift one leg, grab the thigh near the knee, and pull it towards your chest. Keep your other leg straight and close to the ground, and your head should not leave the ground. Hold the pose for a count of 10. Repeat 3 times, legs together.

The above is the warm-up movements before strength training that the editor introduced to you. You can also take the approach of light running and jumping on the spot. In daily exercise, don't neglect the warm-up stage. Warming up only takes a few minutes to prepare your body and mind, and it can also prevent injuries from sudden exertion during exercise.