Why not underestimate the warm-up before a performance?
Warming up before and stretching after exercise are important parts of exercise. Many of us consider this a waste of time. And that's wrong. After all, you have to start your car and let the engine warm up before you go somewhere.
People have it the same way.
During exercise, the activity of all our organs (especially the heart and lungs) and the autonomic nervous system increases. Various muscles are involved, and the metabolism is started.
So that our body can perform at its best and at the same time, possible injury to bones, muscles and tendons has been eliminated, it is necessary prepare it well and start it (like the engine in a car).
Why exercise?
Some people exercise for fun, others to relax. Some people want to lose weight, others are preparing for a competition. But the goal of exercise is the same. Improve muscle properties and theirs:
- Strength
- Flexibility
- Stamina
- Speed
Why include a warm-up before exercise?
Before the actual performance, whether it is exercise, running or racing, it is need to increase the function of internal organs and warm muscles so that they are sufficiently supplied with nutrients and oxygen. This will increase their flexibility, make them more resistant, more mobile and more coordinated. It is enough warm-up 10-15 minutes long.
- Riding an exercise bike slowly increases the heart rate and thus blood flow to organs and muscles
- Circular movements with their hands, feet and torso, they in turn lubricate the joints and thus reduce their wear and tear.
Stretch your muscles after exercising.
We put a strain on them during exercise . They contract and stay that way for a while. That's why their condition is also important. regeneration . In order for the muscle to regenerate, it must first be relaxed . This will allow for stretching after exercise.
Stretching 10 minutes after exercise is enough. But first, do 10 minutes of aerobic exercise to calmed their body and slowed down the heartbeat.
It is ideal Start from the neck down . Neck, shoulders, arms, chest, abs, back, hips, thighs and calves. Apply gentle pressure to each muscle, gradually increasing the pressure. Stop as soon as you feel pain. Repeat the stretch three times in a row for 10-15 seconds . But never go through the pain.
Stretch regularly
Each of us should set aside 10-15 minutes a day for it. Not just athletes. Why?
- Let's relax at his place
- She is great. rehabilitation for those who sit at a PC all day or have back pain
- Will support muscle flexibility
- Accelerates regeneration after exertion
- It acts as injury prevention during sports
When stretching, you can use whatever you have at hand . At home, you can find a broom handle, outside, a bench or a tree. You can use everything to stretch. This way you avoid monotony. There are no limits to creativity, even when stretching.
Don't forget to warm up your muscles well
Before the load, you can muscles activate them with heat. Warm them up with a warming balm, for example. You will reduce the risk of injury and relieve pain.
Those who prefer a natural alternative can try a ginger compress. It improves blood circulation and relaxes muscles, warms up sore joints, and relieves back pain. Simply wrap grated ginger in a cotton cloth and soak it in hot water for 15 minutes. Soak a handkerchief in this infusion and place it on the area you want to warm up. After two minutes, replace it with a fresh compress. Repeat the entire procedure for about 20 minutes.