Benefits of warming up before exercise
The benefits of warming up before exercise are many. It helps to do sports movements in a better and healthy way. It also prevents exposure to harm in the event of intense exercise. That is why it is
very useful to learn how to do it. The importance of a healthy diet and lifestyle, as well as various exercise, must always be remembered. This guarantees the best result.
The importance of warming up before exercise
It is important to know the benefits of warming up before exercise and learn how to do the necessary movements. This helps the body prepare in the best way for sports and can protect it from being harmed.
These exercises help to enhance the flexibility of the body's muscles and to perform sports movements easily and in a correct manner.
It can reduce the possibility of suffering from various injuries because it helps the muscles to relax and reduce their spasm.
These exercises increase blood flow to the muscles and thus provide them with the nutrients they need in order to perform their tasks in the right way.
One of the benefits that it also has is that it helps to do exercises in a good way and without mistakes. It also enables joints to move better.
It can also be used to prevent muscle spasms and pain. It raises the temperature of the muscles and facilitates their relaxation.
Tips for warming up before exercise
So the benefits of warming up before sports are many, but it cannot be done randomly. It is important to adhere to some basic rules.
- Do not exaggerate. Regardless of the type of exercises that will be practiced after that, it is better that the warm-up time ranges between 5 and 10 minutes as a maximum.
It is important that this exercise be appropriate for the type of sport to be practiced. If someone wants to run, for example, they can warm
up by taking a brisk walk, for example. In cases of other sports, it is also possible to practice some useful movements, including wrapping the neck or pelvis, raising the arms, and so on.
Not doing exercises that require staying in a stable position for some time, such as sitting on the floor. This reduces the effectiveness of the movements as it does not protect against injuries.
- While doing this type of warm-up movements, it is necessary to focus, that is, to maintain the regularity and coordination of the movement during the specified period of its performance.
types of warm up
After learning about the benefits of warming up before exercise and some tips necessary to do it without mistakes, it is important to know a number of its types and movements.
Raise the arm up and slowly rotate it clockwise and then reverse it 20 times.
Roll the shoulder over the chest and place the opposite hand on it for at least 20 seconds.
Walking for 3 to 5 minutes, with the arms moving up and down at the same time.
Rotate the torso, neck, and arms in a circular motion clockwise and counterclockwise 20 times.
Put the hands on the buttocks and do a circular motion with the pelvis 10 times in a clockwise and counterclockwise direction.
- Standing, raising the right knee and touching it with the left elbow, then returning it to its original position, raising the left knee and touching it with the right elbow, to be repeated 30 times.