What are the things to do to warm up before exercise?

Everyone knows that before exercise, coaches or teachers always tell you to do warm-up exercises before competitions and running, because warm-up exercises can not only stretch the muscles of the whole body well, but also better avoid some physical injuries during exercise. It’s just that many people don’t know much about it, so let’s find out what warm-up items are before exercise?

In this regard, Shuang Dequan introduced some experiences in "warm-up" activities. First, when you “warm up” you should move until your body sweats slightly, even in winter. Second, jog for about 5 minutes before participating in formal exercise. Third, do some freehand exercises for about 5 minutes, paying attention to moving the joints in the neck, shoulders, elbows, wrists, fingers, hips, knees, ankles, etc., especially paying attention to the hip and knee joints. Fourth, before participating in intense sports or competitions, first do some relaxing practice for about 20 minutes. Fifth, after the "warm-up" activities, you should rest for a few minutes before entering into formal exercise and competition. In addition, when you first start a sport you have never participated in, the limit of sustained activity is 15 minutes, and then you can increase the amount of exercise every other day.

Protection, the key to avoiding injury during sports

How to protect yourself from physical injuries during sports? As a nationally renowned wrestling expert, Shuang Dequan is well aware of the key role of sports protection in avoiding physical injuries during sports, especially in intense competitive sports. He introduced three aspects of protection knowledge to reporters.

The first aspect is to use sports protective gear. Various joint protectors, such as ankle guards for the foot joints, elbow guards for the elbow joints, belts for protecting the lumbar spine, and leggings, can share external pressure and impact on the joints and muscles during people's competitive sports and even daily sports and fitness activities. The joints are the most vulnerable parts during exercise, and overextension or overflexion of the joints may cause damage to the tendons, so wearing proper sports protective gear can largely avoid joint damage and excessive stretching of tendons. For example, wearing wrist guards, knee pads, and ankle guards when playing basketball, wearing shin guards when playing football, and wearing elbow pads and wrist guards when playing tennis, badminton, and table tennis are all good measures to prevent sports injuries.

The second aspect is to learn protective movements during exercise. For example, when the body loses balance, the athlete should immediately take a big step forward, backward, left, or right to maintain balance. For example, when a person jumps from a high place, he should land on the front of the foot first and bend his knees to cushion the impact. For example, those who engage in bodybuilding activities or kung fu fitness should avoid doing "deadlifts" or "deep squats" to prevent damage to the corresponding muscle groups.

The third aspect is to master the appropriate “degree” and “quantity” of exercise. Ordinary people should focus on aerobic exercise, which can be done 3 to 5 times a week, 20 to 30 minutes each time. You can also go to the gym 3 times a week. Those who aim to lose weight can increase the number of times, doing 1 to 2 hours of aerobic exercise each time. However, it should be noted that in any exercise activity, the number of repetitions of a single movement should not be too many, a limb or joint should not perform the same movement for too long, and try not to do excessive flexion or extension to avoid joint injuries. A simple way to observe the intensity of aerobic exercise activities for ordinary people is that if they have difficulty speaking during exercise, it means the intensity is a bit high and can be adjusted; if they feel difficulty breathing, it means the intensity is too high and they need to reduce it.

Everyone must understand what warm-up exercises should be done before exercise. In fact, in life, it is not only running that requires warm-up exercises, but also swimming and other sports that have precautions to pay attention to. This is also for the sake of your own physical health, so everyone must understand it well.