The First Step Before Exercise: Do This Stretching Routine to Reduce Injuries and Improve Fat Burning Effect
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From childhood, physical education teachers will teach us a set of warm-up exercises before sports.The concept of pre-exercise warm-up has been implanted in our brains since childhood. Before formal training, a set of warm-up exercises can prevent tendon strains, increase the synovial fluid in the joint capsule, making the exercise center more active, reducing the risk of injury and strain.
Not performing warm-up exercises will put the body in a stiff state.
If the stiff body participates in sports, it is easy to cause muscle damage, and the body is injured. When we need to lose weight or gain muscle, we only need to spend a few minutes to do warm-up exercises, which can better protect our joints and muscles, and also activate our exercise center, improve body flexibility, promote blood circulation, and increase the fat burning effect.
Office workers are used to long-term sitting, and long-term sitting is equivalent to chronic suicide, which will gradually reduce your physical fitness, reduce lower limb strength, muscle atrophy, and gradually become obese. If you can do a set of stretching training every day, it can promote blood circulation, thereby relieving muscle soreness after long-term sitting, improve joint flexibility, prevent the body from accelerating aging, and reduce obesity.
Below, we introduce a few sets of warm-up and stretching exercises, which can be done by fitness enthusiasts and non-fitness enthusiasts. Fitness enthusiasts can complete them before each workout, and the entire set of exercises need to be done twice, then start the formal exercise.
Action 1. Bridge Pose Perform 10 sets
Method: Lie on your back, kneel, hands clasped, lift your hips and lower back, stretching the upper body muscles.
This warm-up action stretches the muscles on both sides of the spine, relieves stiffness in the shoulders, neck, and spine, relaxes muscles, and avoids muscle pain during exercise. It can also be used for neck and shoulder maintenance.
Action 2. Down Press Exercise Perform 10 sets
Method: Sit on a yoga mat, legs straight, hands slowly move forward, trying to touch your toes, waist and abdomen close to your thighs, stretching the shoulder and arm muscles.
This action can strengthen the hamstring muscles, stretch the shoulder and elbow joints, and improve body flexibility and blood circulation.
Action 3. Alternating Inner Foot Touch
Method: Alternately lift your feet and touch them with your hand, hold for 1 to 3 seconds, do once for each side, 20 sets in total.
This warm-up exercise helps strengthen the knee, strengthen the abdominal muscles and side leg muscles. During exercise, the knee is prone to injury, so this exercise is to better protect the knee. The inner and outer muscles of the thighs are too weak, this action can activate the body's lower limb muscles, making the arms and legs more flexible.
Action 4. Forward Bend Stretch 10 times
Method: First use the squatting pose as the starting action, tighten your abdomen, and move your hips forward, straighten your lower back, raise your hands.
Forward bending stretching helps improve body flexibility and improves blood circulation, can also improve leg muscle and sedentary body shape, prevent joint and tendon aging, and mainly help thin the legs.
Action 5. Standing Heel Raise Stretch 10 times
Method: Slowly lift your heels off the ground, and when your toes are raised, your toes should touch the ground.
This warm-up action activates the foot, increases the toughness and elasticity of the foot, protects the foot, and promotes blood circulation, allowing you to withstand greater pressure and cushioning during exercise, such as walking and running.
After completing a set of warm-up exercises, immediately do the second time, maintain the body's blood circulation, give muscles freshness, improve body flexibility.
