How to do gymnastics warm-up exercises

In life, we need to warm up before doing any exercise, because warm-up exercises can allow us to stretch our limbs before exercise and reduce sports injuries. Warm-up is also necessary before doing gymnastics. Some people do not pay attention to warm-up and start exercising directly, which can easily cause physical discomfort. If a limb is strained, it will take some time to recover and it will feel very painful. So, how to do gymnastics warm-up exercises? Let’s learn about it together.

Bend your head forward, backward, and left and right to stretch your neck muscles. Repeat 10 times. Alternately move one arm backwards to your shoulders, then move both arms backwards to your shoulders at the same time. Reach one hand from behind the head to the opposite shoulder with the elbow pointing upward, and use the other hand to hold the elbow and pull it to the opposite side. Switch arms and

repeat. Move your hands from your shoulders and waist toward each other until they are clasped together at the back, then stretch together with force. Raise one arm, bend over to the opposite side and stretch as far as possible, then switch arms and repeat. Sit on the ground with your legs and feet straight out in front of you, reach your hands forward to touch your toes, hold, and repeat. Sit on the ground with your legs straight and apart, and bend your body to one side so that your nose is at your knees; repeat on both sides. Sit on the ground with one leg stretched forward and the other leg bent backward (outside thigh facing up), stretch your torso forward, and then fall backward. Repeat several times, then switch to the other leg. Rotate your ankle in both clockwise and counterclockwise directions simultaneously.

Warm-up exercise refers to the use of short-term, low-intensity movements before exercise to allow the muscle groups that will be used in the exercise to contract and move first, so as to increase local and whole-body temperature and blood circulation, and allow various systems in the body - including the cardiovascular system, respiratory system, neuromuscular system and skeletal system - to gradually adapt to the more intense exercise that is about to be faced, so as to prevent sports injuries.

If you unfortunately experience sudden severe muscle pain during exercise, the principles of emergency treatment include: do not force yourself to use the injured and painful muscles, apply ice locally, use an elastic bandage to compress the painful and swollen area (the principle of bandaging), and raise the injured limb as much as possible. By following these treatment principles, bleeding and swelling can generally be minimized. If the swelling or pain is severe and even affects normal walking or daily activities, it is best to consult a doctor for diagnosis and treatment.

The above is all about how to do gymnastics warm-up exercises. Based on the above learning, we know that proper warm-up activities are necessary before exercise, because this allows our limbs to be fully relaxed. Only after warm-up can we exercise without causing sports injuries. In life, many strains are caused by not doing gymnastics exercises. Therefore, warm-up is very important.