What are the 8 steps of basic warm-up exercises?

Many young people exercise casually and do not know to do warm-up exercises before doing strenuous exercise. Not doing warm-up exercises is very harmful. For example, it is easy to cause heart discomfort and especially easy to strain muscles. Therefore, no matter what exercise you do, it is very necessary to do warm-up exercises in advance. There are many warm-up exercises that can be done now, and you can choose the movements you like. The following introduces the eight basic warm-up exercises.

8 steps of basic warm-up exercise:

Head movement;

Put your hands on your waist, stand with your feet shoulder-width apart, and press your neck forward, backward, left and right, 2 times each. After completing this, circle your neck to the left and right 2 times each.

Waist exercise;

Put your hands on your waist, stand naturally, and use your hands and waist to twist and draw circles, three circles to the left and three circles to the right.

upright leg press;

Stand upright with your feet together, cross your palms and press your palms toward the instep of your feet. Keep your legs straight and repeat 10 sets.

Side leg press exercise;

Stretch the left leg and bend over, stand on the left toes and half squat, place the left hand on the left knee, straighten the right leg sideways, and press the right leg down with the right hand at the right knee. After finishing, switch to the right side to stretch the left leg and bend over to press the left leg.

kicking exercise;

Stand naturally with your back straight, stretch your arms out to the sides at shoulder height, take a small step forward with your left foot, kick your right foot straight up at the same height as your abdomen, and after your right foot lands, kick with your left foot.

Marking in place exercise;

Stand in place, bend your arms, with the right hand in front and the left hand behind, as if running. Stand on your left foot, bend your right foot and raise your thigh parallel to the ground. Swing your arms and change legs, march on the spot, speed up the arm swinging and stepping speed appropriately, and repeat this movement for about one minute.

Chest expansion exercises;

Stand naturally with your legs, stretch your hands forward and make fists, then bend your arms and expand your chest backwards, return to the state where your hands are stretched forward and make fists, straighten your arms, and expand your chest to the sides and back.

The benefits of warm-up exercises

General warm-up:

It refers to general relaxing physical activities, including exercise intensity and a certain duration, which is determined according to the physical health level and athletic competitive status. The assessment is that the general population should be able to sweat slightly within 5 to 10 minutes. The purpose is simply to increase heart rate, stimulate breathing rate, increase blood flow and help deliver oxygen and nutrients to the muscles, while helping to increase muscle temperature.

Static muscle stretching:

It is a safe and effective basic muscle stretching activity, which effectively reduces the risk of injury and improves the overall flexibility of the muscles. It mainly stretches the large muscle groups needed during exercise. This part of the activity takes 5 to 10 minutes. Static muscle stretching involves placing the muscle in a state of tension for a sustained period of time. The active and passive muscle groups are relaxed after being stretched, and the tension of the muscle groups of the body is slowly and carefully mobilized. This method allows the length of muscles and tendons to be stretched. This part is very important. This method increases the range of joint motion, which is an important measure for preventing muscle and tendon injuries. The above two parts are the basis of warm-up activities, which can fully and effectively mobilize the body. Proper completion of these two warm-up activities is the preparation stage for the next two parts.

Warm up for specific sports:

After the previous two warm-up activities, this part is a warm-up activity for the athlete to participate in his (her) own sports needs. The warm-up activities reflect the characteristics of the sport and the movements of the activities are consistent with the sport.