Moves to warm up in gym class

Moves to warm up in gym class

Do you know what are the moves to warm up in gym class? We all know that athletes do warm-up moves before competing, and we also need to be prepared to warm up and stretch our muscles during our daily exercise to avoid damage during intense activities. Below I have compiled some warm-up moves in gym class, let's learn them together.

Warming up in gym class 1

Warming up is mainly to be able to carry out stretching muscles, blood volume to assist in the transportation of nutrients and nutrients in the life of the warming up action is also very much, the warming up action of the physical education course is mainly some simple fitness movement dominated by, for example, expanding the chest movement arm movement and some of the fingers of the wrist knuckle fitness movement.

1, expanding the chest movement stipulates: vibrate the arm with vigor, the 2 shoulder joints dislocation enough to open, arms raised flat, posture in time.

2, arm vibration exercise regulation: arms straight, as far as possible backward vibration.

3, abdominal and dorsal movements (side) Provisions: both hands as far as possible down vibration, hands as far as possible to touch the road, legs straight.

4, the positive pressure leg provisions: into the bent leg hard pull, the two legs cross angle open, left and right vibration.

5. Side leg press: open the legs as much as possible, vibrate left and right.

6, the general integration of the content of this class to carry out some key training, such as shoulders or waist and abdomen. Provisions: can be closely linked to the content of the course, for teaching management.

7, fingers, wrists, knees, knee joints fitness exercise Provisions: posture in time, fingers, wrists, knees, ankles, each bone can be sufficient to move open.

The above is the content of the `warm-up movements in the physical education curriculum, chest expansion, arm movement, abdominal and back movement, positive leg press and its side leg press, many shoulders and its waist and abdominal position and some of the value of the wrist and knee joints of the key fitness exercise, in the human body before the activity of the amount of exercise that is used to move the body first of some of the human activities, to do some advance preparation for that, in order to exercise the body's function in addition to that of the work of the body. The main reason for this is the fact that it is a very important part of the process.

Benefits of warming up

1, warm-up exercises can increase the speed and strength of muscle contraction.

2. Warm-up exercises improve muscle coordination.

3, warm-up exercises can prevent or reduce muscle, tendon ligament injuries.

4. In endurance sports, warm-up exercises can accelerate the emergence of "second wind".

5. Warm-up exercises can improve muscle stickiness.

6. The ability of hemoglobin and myosin to bind and release oxygen is enhanced.

7, Metabolic processes improve.

8, Reduced vascular wall resistance.

9, Sensitivity of neurosensory receptors and nerve conduction velocity can be improved by a proper elevation of body temperature.

10, the rise in body temperature can stimulate vasodilatation, so that the active parts of the local blood flow increased; blood flow rate and flow rate with the rise in muscle temperature and increase, energy supply and transmission and metabolite elimination, and therefore improved.