Dynamic warm-up stretching exercise, the body is the foundation of our life, this exercise is still relatively high intensity, appropriate exercise can help us reduce stress, this exercise is what we often do, the following are the benefits of dynamic warm-up stretching exercise I share.
Dynamic warm-up stretching action 1 baby style
Recommended times: 6 breaths.
Simple exercise
Kneel down, knees and feet together, and then put your hips on your heels.
Raise your hands straight, then stretch forward so that your stomach touches your thighs as much as possible.
P.S. Breathes through his nose, and starts to inhale when he exhales all the time, which is 1 breath.
Hip bridge
Recommended quantity: 8 replicates
Simple exercise
Lie on your back on the mat with your knees bent and your feet flat, just like before sit-ups.
Then press your feet down, lift your hips, and tighten your gluteus maximus at the top.
Then put it back to the starting position, and so on.
Torsion of upper back
Suggested times: Repeat 8 times per side.
Simple exercise
Land on all fours, with one hand behind your head and the other hand supporting your body.
Turn your head to the "unsupported hand" side and turn your hand at the same time until your elbow points to the ceiling.
In this process, only the upper back rotates, the lower back and abdomen are fixed, and then it turns back to its original position.
P.S. During the rotation, your eyes should always follow the rotating hand.
Half kneeling leg flexion and extension
Suggested times: Repeat 8 times per side.
Pay attention to the orientation of the toes in the picture.
Simple exercise
Kneel on your right knee, take two steps forward with your left foot, and point your toes completely to the left.
Then stretch the inner thigh sideways to the left.
The hip flexors extend towards the wall.
Suggested times: Repeat 8 times per side.
Your hand holding the wall needs constant support-contraction.
Simple exercise
Bend your knees 90 degrees forward with one foot and kneel 90 degrees with the other foot.
Hold your kneeling feet with your hands and pull your heels toward your hips.
Push your knees back and forth against the wall (like push-ups).
Ankle swing extension
Suggested times: Repeat 8 times per side.
Above: The heel does not touch the ground completely; Below: The heel is completely on the ground, and so on.
Simple exercise
Start with push-ups, then lift one foot, wrap it around the other foot or step on the heel of the other foot.
Then "walk" back with your hands and lift your hips slightly. At this time, your heel should be able to completely touch the ground.
After touching the ground, stand on tiptoe and repeat this process.
Dynamic warm-up stretching action 2 knee flexion and extension
Key points: bend over, bend your knees slightly, hold your knees with your hands, and bend your knees slightly.
Arm encircling
Key points:
1. Raise your arm, draw a circle backwards, go back to the front, and go back to where you raised your arm.
2. Reverse the stroke again to complete an action.
Large-character stretching
Key points:
1. Open your feet slightly wider than your shoulders and lift your arms horizontally.
2. Bend over, touch your left foot with your right hand, get up and restore, then bend over and touch your right foot with your left hand.
Lateral extension of trunk
Key points: open your feet, shoulder width apart, cross your arms over your head, and bend your torso to the left and right twice respectively.
Hip abduction in standing position
Key points: Bend your knees and hips and lift your legs 90 degrees, and turn your left and right legs outward and inward at one time.
Alternate tuck
Key points: Hold your hands tightly around the middle of your calf and try to keep your thighs close to your body.
Move wrist and ankle joints.
Key points: Wrist and ankle joints should be looped at the same time.
Dynamic warm-up stretching action 3 What is static stretching?
Static stretching means that after exercise, the limbs and joints are motionless, and the muscles of a certain part are stretched to a tense state through a single action, which generally lasts for about 20 seconds. Such as leg press lacing, thigh lacing, cross-dimensional forward bending, etc.
Warm up before running should also be done at the same time.
The reason why we advocate dynamic warm-up before running is that dynamic warm-up can quickly and comprehensively put the body muscle groups and joints into motion, and improve the running level and safety factor.
Professional coaches will arrange to warm up dynamically first, and then stretch statically, for example, raise your legs first, then stand up and jump, and then do some static movements. The advantage of this is that the muscles and joints of the whole body are relaxed and the heart rate is "warmed up" before running. This warm-up will make the running process more comfortable.
Of course, it is also possible to be still before moving, but control the time, or your physical strength will be consumed.
Only do static stretching after running.
Because the body has completely entered the state during running, there is no need to do dynamic stretching, just do static.
After running, your muscles will feel sore. Effective stretching can accelerate the excretion of lactic acid, reduce the occurrence of soreness and make running more comfortable. Wrong or inappropriate methods may give up running because of pain.
It should be noted that after running, you have to walk for a while to let your heart rate drop to the normal range. At this time, it won't be uncomfortable to stretch again.
In addition, every stretching action should be well controlled, and you can't endure pain for the standard of action, which will lead to muscle strain, so it is recommended to keep each action for about 20 seconds. The stretching sequence is from large muscle group to small muscle group, from the core (waist, abdomen and buttocks) to both ends. This process will be very comfortable and make the stretching effect twice the result with half the effort.