- Duration: preheating should last between 15 and 20 minutes, depending on the activity and the physical condition of each person. For example, to practice a winter sport, it is advisable to extend the duration to 20 minutes, since the muscles take longer to catch the right tone.
- Heat large muscle groups begin preparation with a rhythmic, gentle aerobic activity, such as rotation of the extremities, then move, for example, a brief career without leaving the site to activate the legs.
- Focus on specific muscles: focus on individual muscles, with particular emphasis on those most be used in sports; in this case, should not only focus on the large muscle groups.
- Flexibility: stretching muscles, both responsive to any effort to that are prepared to protect bones and avoid a break if a fall occurs. Stretching helps to improve the flexibility of muscles. You can start trying to touch your feet with the tips of your fingers, rotate the arms diagonally and work the joints, which will also help prevent sprains and other injuries.
- Stretching at the end of the year: As important is the warm and stretch muscles after performing exercise. You should spend about 10 minutes to stretch. The aim is to use the muscles are warm to stretch them and prevent them from contracting by a sudden absence of muscle tension caused by exercise. In these cases, it is the muscle force.
BLOG CREADO PARA USO EXCLUSIVAMENTE EDUCATIVO
lunes, 31 de octubre de 2016
How to do a good warm up
5 key heating patterns
Suscribirse a:
Enviar comentarios (Atom)
I think it is very important to warm up before performing any sport because it prevents us we cause injuries.
ResponderEliminarI agree with the 5 different patterns to heat since each is essential to perform before practicing any sport.
surely in every season there will be more or less time heating the joints because the temperature there is, for example, in winter there will be heated longer because as colder is easier than we cause us an injury due to lack of heating and in summer could surely heat for less time.
I´m Marina, I like this post a lot because I think too warming up is very important. And here it shows how to do a good warming up, first of all the time, how much time have you spend doing the warm up?(you can spend 2 minutes and other person spends 45 minutes), and how are you going to start a warm up? (first you are going to do rotate movements on your own place, and after, you are going to leave your place and move to activate the legs). It shows also that depending what sport do you practice, you are going to warm up more one part of your body or other. This post is very interesting.
ResponderEliminarI think this is a very interesting article because sometimes we don’t know how property do a warm up. Especially the time part, we usually do time than the indicated and that's an issue. Also, I agree in which every muscle must be warmed up specifically, for example if you straight your entire leg in one exercise it is possible that you have a jerk in a specific area that you didn’t stretch in the general part. And finally, I didn’t know about that the warm up is different depending on the season. You will never lie down without knowing something new.
ResponderEliminarIn these article I learned a lot about how to do an excelent warm up. I don´t know that depending of the season sport, the duration of the training it’s going to change. Hear we have 5 keys to do a good training. One key that I dont know befe is the third one, that seys us that we have to traing diferent muscles in each sport, before I thought that there only was one warm up for all the sports. This article it’s so interesting, I learned a lot of things, it can helped us to make a good training. I like it at all!
ResponderEliminarHi Claudia, I think these post is very interesting and also very important. To do a great warm up is one of the most important parts of practice sport. It prevents you to cause any injures. As you said before it's important to warm up each muscle specifically, and you have to warm up different depending on the sport, that way you will have a general part and a specific. I didn't know it before. Also I didn't know before that there were different warm ups depending on the season! Great work
ResponderEliminar