Simple warm-up before running

Simple warm-up before running, everyone knows that it is best to warm up before exercise, so that you can exercise better, because it is easy to strain your muscles without warm-up, which goes against the original intention of our exercise. Let's share a simple warm-up before running.

Simple warm-up before running 1 1, head movement

For stretching the neck muscles, the first two eight beats are front (bow down), back (head up), left (Zuo Zuo) and right (right), and the first two eight beats circle from left to right or from right to left respectively. 4×8 beats.

Requirements: from small to large, comprehensive and active.

2. Chest expansion exercise

Take your left foot to the left, shoulder width, hands parallel to the ground, and bend your arms and fingers. 1-2 arms are flat on the chest, palms down, 3-4 arms are straight and open, palms up, 5-6 arms beat up and then vibrate, palms forward, 6-8 arms beat down and then vibrate, palms backward. 4×8 beats, requirements: keep your arms straight, pay attention to the palm direction of each beat, coordinate your movements and exert appropriate force.

3. Shoulder movement

Take your left foot to the left, shoulder width apart. The left and right fingers are naturally folded and placed on the shoulders. The first four 8 beats are rotated clockwise by 2 beats, and the last four 8 beats are opposite.

4, waist and abdomen exercise

When you hear the "Prepare" command, your left foot is slightly wider than your shoulders, your legs are straight, your arms are horizontally extended to both sides, your palms are down, your upper body posture remains unchanged, and your upper body is parallel to the ground. 1 beat. Touch your left toe with your right hand, and touch your right toe with your left hand in two beats, alternately. 4×8 beats. Requirements: the left and right rotation range should be large, the legs should be straight and fully extended.

5, lunge leg press

When you hear the "Prepare" command, take a big step forward with your left foot and touch the ground with your thighs parallel to the ground. The right leg is straight, the forefoot is on the ground, the upper body is upright, the hands are crossed behind the head, the elbows are stretched back, the head is raised, and the body is ups and downs. 3, 4×8 beats are the same, but in opposite directions. Keep your body stable, hold your head high, stretch your elbows back, and your thighs are parallel to the ground.

6, servant step leg press

On the basis of lunge leg press, the body bends downward, with the left hand touching the back of the left foot and the right hand touching the back of the right foot. The center of gravity of the body falls on the right foot, the left foot is straight, the left and right feet are all on the ground, and the body fluctuates up and down. 4×8 beats are the same, but in opposite directions.

7. Knee joint movement

When you hear the "Prepare" command, your feet are together, your knees are slightly bent, and your fingers are naturally put together on your knees. The first two 8 beats should squat and stand up, and the last two 8 beats should circle from left to right, from right to left, or from inside to outside and from outside to inside. Practice 4×8 beats.

Requirements: the scope should be large.

8. Hip high five

On the basis of standing naturally, raise your arms horizontally, raise your left leg to your crotch for high-five, support your right foot with your left foot, and high-five your crotch repeatedly. Practice 4×8 beats.

9, jumping movement

Hands akimbo, feet together. The first four beats are hard on the palm of your front foot, one foot jumps in front of you and one foot jumps behind you, and the last four beats are about. At the same time, clap your hands in front, behind and above your body, bouncing lightly and relaxing.

10, ankle and wrist movements

Hands naturally cross your chest, your left toe touches the ground, your ankles and wrists naturally relax, and circle clockwise and counterclockwise. The last two 8 beats change the right foot, and the action is the same.

Requirements: joint relaxation, the range should be large.

1 1, abdominal abduction

When you hear the "prepare" command, your left foot is shoulder-width to the left, your knees are slightly bent, and your hands are naturally open at your sides. When you hear the password "1", you jump up hard, and your arms and legs are as straight as possible in a big X shape. Repeat 5 times.

12, leg stretching

When you hear the "Ready" command, take a big step forward with your left foot and put your hands on the ground. When the password "1" is heard, the right foot moves forward to restore the left foot posture, and the left foot moves backward to restore the right foot posture. Stretch forward as far as possible and straighten your front and rear feet as much as possible. One password and two actions repeat 8- 10 password.

Simple warm-up before running 2 warm-up activities before running

The internal organs and limbs of the human body need an adaptation process from a relatively static state to a relatively tense activity. Therefore, people should also do proper preparatory activities before running, so that the physiological functions of the body can coordinate their work under the condition of exercise. If you don't do warm-up activities before running, joint ligaments and tendons will often be sprained during long-distance running. It is more likely to happen especially when running nervously together. Before running, you can generally do the following warm-up activities:

1. Stand with your hands akimbo and move your ankles alternately.

2, half squat, move your knees with both hands.

3. Lift your legs alternately and move your hips.

4. Turn your hands on your hips and move your waist.

6. leg press before and after lunge; Left and right leg compressions involve leg ligaments.

7. Flexion of upper limbs and slight activity of upper limbs.

Other preparations before running.

1. Jog before running 10 minutes to warm up. Warm-up is to prepare the body, about 10 minutes, and make the body sweat slightly.

2. Do some stretching preparation after warming up. Stretching can enlarge the angle of joint movement, increase the elasticity and flexibility of muscles and tendons, and avoid running injuries. You can do leg press, turn around, clap your shoulders and other activities.

3. Prepare suitable shoes and choose different shoes according to different running modes. If it is normal running, choose ordinary casual shoes. If you are running 100 meters, you need to choose spikes. Shoes should fit, not too big or too small, so as not to be sprained or squeezed.

Tie your shoelaces before running. Be sure to tie your shoelaces, so as not to tie them when running. Loose shoelaces may trip us up.

5, choose the right clothes, don't choose trousers when it is hot in summer, and try not to wear shorts in winter to avoid overheating or sweating. Don't choose hard cloth jeans or tight casual pants, try to wear sweatpants.

6. Leave the extra things at home. When you go running in the playground, you'd better not bring your wallet, watch, mobile phone and other items. They will keep touching your body when you put them in your pocket, which will make people very upset and easily fall out when you run.

7. It is best to decorate paper towels when running outdoors in winter. It's cold in winter, and it's easy to run with a runny nose. It's very difficult at this time without paper towels.

8. Prepare water. If you run for a long time, you'd better prepare a bottle of water, put it in a fixed place and drink a little every time you pass by. But don't drink ice water.

Simple warm-up before running 3 reasons to warm up before exercise

The transition from a static state to a moving state requires an adaptation process. Warm-up exercise before starting exercise can improve the excitability of nerve center, cardiopulmonary function, increase muscle blood flow, raise body temperature and improve the activity of biological enzymes.

Promote metabolism, keep the elasticity and ductility of muscles, tendons and ligaments in a good state, reduce internal resistance, coordinate all aspects of the body, and gradually reach the best state of exercise ... Doing a good job of preparation will not only help improve sports ability and achieve good sports results, but also reduce or avoid sports injury accidents.

Five reasons for warming up before exercise

Why is warm-up important?

In order to ensure safety, it is generally necessary to do a warm-up exercise before fitness exercise. The main purpose of warm-up exercise is to speed up the heartbeat slightly. It has two advantages:

(1) can raise the body temperature of main parts of the body.

② It can make more blood (oxygen) flow to muscles, thus preparing the body for more vigorous activities.

Stretching exercise after slight activity makes tendons more flexible, because it raises body temperature and increases the range of motion of joints, thus avoiding the damage of joints, ligaments and muscles.

Which muscles need to be warmed up?

Warm-up exercises should focus on large muscle groups. Practitioners can warm up their legs by standing still, turning around and lifting their knees. If it is chest and shoulders, you can turn around, raise your arms and turn around. People who like treadmills or skipping rope can do brisk walking for 3-5 minutes and some stretching exercises first.

How long does it take to warm up?

It takes about 3 minutes for the body to realize how much blood it needs to deliver to the muscles. Warm-up exercise should last about 5- 10 minutes, and should be accompanied by stretching activities of major muscle groups.

Why should you relax?

In fitness class, it is very important to recover slowly when you have reached and maintained a certain exercise heart rate. Relaxation has two main purposes:

① It can slow down the high-speed beat frequency of the pulse.

(2) It can make a large amount of blood return to the heart and prevent it from staying in the legs. If you stop exercising suddenly, it will usually lead to dizziness, nausea and fatigue, which are common symptoms when you relax abnormally.

Relaxation duration

It takes about 3 minutes for the body to realize that it no longer needs to supply more blood to the muscles. Safe relaxation time is at least 3 minutes, and 4-5 minutes is certainly better. All relaxation activities should include muscles and nerves, so as to avoid muscle soreness and tension.