Warm-up exercises: know their importance and tips for practicing them
Warm-up exercises are just as important as the sport to
practice, as the importance of warm-up exercises lies in maintaining health,
continue the article to find out these benefits.
Warm-up exercises are a process of physical and
psychological preparation to do exercise or engage in physical activity, and is
through the gradual increase of the activity done, what are the importance of
warm-up exercises Answer and more in what comes:
The importance of warm-up exercises
It is important to prepare the body before practicing any type of exercise, and in what comes the importance of warm-up exercises is mentioned:
- Increased flexibility: increased
flexibility facilitates movement and facilitates the proper performance of
sports.
- Reduce the incidence of injuries: warming up the
muscles may help relax, reducing the risk of injuries.
- Increased blood flow and oxygen: increased blood
flow helps provide muscles with the nutrition they need before engaging more
actively.
- Performance improvement: it has been found
that warm-up exercises may help you exercise more efficiently.
- Provide a better range of Motion: having a greater
range of motion may help move joints better.
- Reduce muscle tension and pain: increasing muscle temperature and relaxation facilitates movement and reduces pain and stiffness.
Tips for performing warm-up exercises
After learning about the importance of warm-up exercises,
let's find out in what comes the most important tips to do warm-up exercises to
the fullest:
1. Abbreviation
Warm-up exercises vary in duration and intensity
depending on the type of exercise that the individual will perform, and despite
this difference, it is recommended to perform warm-up exercises from 5 to 10
minutes depending on the intensity of the activity that will be practiced
after, and preferably not longer than that.
2. Do warm-up exercises that are appropriate for the type of activity that will be practiced after This gradient.
is meant by performing the desired activity, for
example: if the individual intends to practice jogging, he can start walking
fast.
As for exercises that do not involve much aerobic
activity, such as yoga, you can do simple movements such as tilting the pelvis
or twisting the neck.
3. Avoid stretching steadily
Stretching steadily means stretching in one position,
such as: sitting on the floor with the spacing between the feet and bending
towards one foot, and this is not good because it reduces the importance of
warm-up exercises, as this type of stretching may increase the risk of
injuries, so it is better to do a dynamic (kinetic) stretch.
4. Focus
Concentration means thinking about every movement that an
individual makes, and the goal in this is the regularity of movements, their
consistency.
Examples of warm-up exercises
In what comes will be mentioned some warm-up exercises
that can be done:
Walk for 3 minutes with arms up and down in harmony with
the movement of the steps.
Raise the knee 30 times with a duration of 30 seconds, by
lifting the right knee and touching it with the left hand and vice versa.
Perform 20 small circular movements of the shoulder,
including a performance clockwise and reverse.
Perform 20 large circular arm movements, including a
performance clockwise and reverse.
Do a rotation of the neck 20 times, including rotation
clockwise and counterclockwise.
Put hands on the pelvis and make a large-scale rotation
of the pelvic area 10 times, including rotation clockwise and counterclockwise.