Contents:
- Medical Video: How to sublimate Aluminum Sport Bottle Colormake
- What should you warm up before exercise?
- Various types of warming before exercise
- Static heating
- Passive heating
- Dynamic heating
- Ballistic heating
- Isolated active heating
- Isometric heating
- Neuromuscular proprioception
Medical Video: How to sublimate Aluminum Sport Bottle Colormake
It is important for the law to warm up before exercise. Yes, thoughchess only. The correct warming movement will make you able to move more flexibly during exercise because the body's muscles have been prepared to become more flexible, so you avoid the risk of injury.
What should you warm up before exercise?
Warming up before exercise is useful for increasing body temperature, increasing blood flow and heart rate to prepare the performance of the heart and blood vessel systems, and reducing muscle cramps and aches, even injuries, while exercising.
Quoted Compass, Dr. Michael Triangto, specialist in sports medicine, warming up is better not too heavy and with a light intensity. "If excessive heating causes joint injury. Heating 5-10 minutes is enough before doing light intensity exercise. While for more severe exercise, warm up for about 10-15 minutes, "he said.
Various types of warming before exercise
Basically, the type of warm up before any sport will be the same, and you can do it according to your own needs. The most common types of heating include:
Static heating
As the name suggests, static heating is carried out from head to toe without much movement. For example stretching your legs, or knees, like a warm-up routine in a gym class at school first. You only have to hold it for 30 seconds or more. This warming movement is mild and painless. You will feel your entire body stretch and affect the muscles, not the joints.
Passive heating
Similar to static heating, but you and one other person will press each other to stretch the muscles. For example, you can stand with your waist against the wall while your warming partner lifts your leg and stretches the hamstring. Passive heating reduces muscle spasms and helps reduce muscle fatigue and pain after exercising.
Dynamic heating
This heating involves controlling your hands and feet slowly and carrying them at the distance of the movement distance. Your body parts will move and slowly increase speed, both done one by one at the same time simultaneously.
Ballistic heating
This heating pushes the body part beyond the normal range of movement and makes it stretch more. Ballistic heating increases the distance of movement and triggers the muscles to stretch with reflexes. Unfortunately this warming can make you injured. Only athletes in certain conditions and competent can do this ballistic warm-up properly.
Isolated active heating
This heating is usually used by athletes, coaches, massage therapists, and other professionals. To warm up this one, you need to be in a certain position and hold it properly without the help of someone other than your own muscle strength. For example, throw your feet high up, and hold the position.
Isometric heating
Heating is a stretch of muscle where you hold the stretch for some time. For example, ask your warm-up partner to hold your feet raised high, while you try to press in the opposite direction. This heating is the safest and most effective heating to increase the distance of joint movements while strengthening the tendons and ligaments when reaching their flexibility.
Neuromuscular proprioception
This heating combines isometric, static, and passive heating to achieve a higher degree of flexibility. Do it passively by heating the muscles, and passively stretch until the movement distance increases. Heating is a form of flexibility or flexibility that also helps increase strength.
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