What are the preparatory activities before going to physical education class? How come? (at least 8)

Preparatory activities before going to physical education class. Eight steps of warm-up exercise

Refers to the general relaxation of physical activities, including the intensity of exercise and a certain time, which is determined according to the health level of the body and the state of sports competition. The assessment is that it takes the general population 5 to 10 minutes, and the body is slightly sweaty. Next, let's take a look.

catalogue

1. Eight Steps of Warm-up Exercise

2. The effect of warm-up exercise

3. Physiological effects of warm-up exercise

4. What are the names of warm-up exercises in physical education class?

5. Will you do warm-up exercises correctly?

1 Eight Steps for Warm-up Exercise

Head movement;

Put your hands on your waist, stand with your feet shoulder-width, press the neck down twice, and then circle the neck twice.

Waist movement;

Put your hands on your waist, stand naturally, twist your hands and draw circles, three times left and three times right.

Upright leg press;

Stand upright with your feet together, cross and interlock your palms, press your palms down to the instep, and pay attention to straighten your legs. Repeat 10 group.

Lateral leg press motion;

Leg press leaned down on the left side, stood on tiptoe and crouched, with his left hand on his left knee and his right leg straight sideways. As for the knee of the right leg, the right hand is pressed on the right leg, and then the right leg press bends down to press the left leg.

Kicking exercise;

Stand naturally, with your back straight, your arms level with your shoulders, your left foot take a small step forward, and your right foot kick straight to your abdomen. After the right foot hits the ground, change the left foot to kick.

Stand still;

Stand where you are, with your hands bent, your right hand in front and your left hand behind, and run. Stand with your left foot, bend your right foot, lift your thighs and be parallel to the ground. Swing your arm to change legs, stop at the same place, speed up the swing arm appropriately, and repeat this action for about one minute.

Chest expansion exercise;

Stand naturally with your legs, stretch your hands horizontally forward and make a fist, then bend your arms and expand your chest backwards, then stretch your hands forward and make a fist, and straighten your arms and expand your chest to both sides and backwards.

2 the effect of warm-up exercise

Conventional preheating:

Refers to the general relaxation of physical activities, including the intensity of exercise and a certain time, which is determined according to the health level of the body and the state of sports competition. The assessment is that it takes the general population 5 to 10 minutes, and the body is slightly sweaty. The purpose of this period is simply to promote the increase of heart rate, stimulate the frequency of breathing, increase blood flow and help deliver oxygen and nutrients to muscles, while helping to raise the temperature of muscles.

Resting muscle stretching:

It is a safe and effective muscle stretching activity, which effectively reduces the risk of injury. Improving the overall flexibility of muscles is mainly the large muscle group needed for stretching exercise. This part of the activity takes 5 to 10 minutes. Static muscle stretching is to keep the muscles in a state of tension for a period of time. Active and passive muscle groups are relaxed after stretching, and the tension of muscle groups in the body is slowly and carefully adjusted. This method is to lengthen the length of muscles and tendons. This part is very important. This method increases the range of motion of your joints, which is an important measure to prevent muscle and tendon injuries. The above two parts are the basis of warm-up activities, which is to make the body fully and effectively mobilized. Correctly completing these two warm-up activities is the preparation stage of the latter two parts.

Warm-up for special sports:

After the first two warm-up activities, this part is a warm-up activity for athletes to participate in their own sports. Warm-up activities reflect the characteristics and direction of special activities.

Dynamic muscle activity

It is the last step of warm-up activities. If the dynamic stretching of muscles at this stage is not appropriate, the risk of muscle injury will increase! Therefore, the warm-up at this stage should be carried out under the supervision of qualified and experienced coaches and instructors. Dynamic muscle stretching roots are suitable for athletes with training experience. This method makes muscles flexible and suitable for special requirements. Dynamic muscle stretching should have high flexibility and allow athletes to use it. This dynamic muscle stretching includes control, soft tissue balance and swinging activities to expand the range of motion of body joints. The intensity of this activity is gradually increasing, not a radical and uncontrollable force. As the final stage of warm-up activities, it is very important for athletes participating in special events. The final activity is that the athlete's body and mind reach the best state, and the body is ready for hard sports training. Muscle stretching is an effective method to improve athletes' ability and performance, and it is also an effective measure to avoid the risk of injury and repair injured muscles. Don't think that these methods are simple and ignore their functions.

3 Physiological effects of warm-up exercise

From a physiological point of view, the effects of warm-up exercise are as follows:

Warm-up exercises can increase the speed and strength of muscle contraction.

Warm-up exercises can improve muscle coordination.

Warm-up exercise can prevent or reduce the injury of muscles, tendons and ligaments.

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

Warm-up exercises can improve muscle viscosity.

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

Metabolic process improved.

The vascular wall resistance is reduced.

Properly raising body temperature can improve the sensitivity of nerve sensory receptors and nerve conduction speed.

Elevated body temperature can stimulate vasodilation and increase local blood flow in active parts; With the increase of muscle temperature, the blood flow rate and flow rate increase, and the supply and transportation of energy and the elimination of metabolites are improved.

What are the names of warm-up exercises in physical education class?

Head movement, shoulder movement, chest expansion movement, body rotation movement, abdominal back movement, lunge leg press, leg press, knee joint movement, wrist and ankle movement.

First, head movement. 1 Head down, head up, head left and head right. 5-8 racket head winding

Second, the chest expansion movement. 1 2, hands clenched, chest flexed outward, 34, arms extended outward, 56, 12, 78, 34.

Three. The vibrating arm moves. 12 left hand up, right hand down, backward vibration, 34 right arm up, left arm down.

Four. The body rotates. You can spread your legs without moving. Bend your hands on your chest and turn left and right. You can also turn around and high five.

Five. Rinse the waist. That is, around the waist Hands up, waist up, front to left, back, right to front, swinging around the waist.

Six. Leg press, lunge.

Seven. Pressure measuring leg

Eight. Ankle and wrist movement

Can you do warm-up exercises correctly?

Types of warm-up

Basically, warm-up is divided into "dynamic warm-up" and "static warm-up". Our daily familiar warm-up is static warm-up, which keeps joints still and stretches muscles for a certain period of time. The corresponding dynamic warm-up refers to the repeated expansion and contraction of muscles while moving all joints to expand the active area of joints. For example, broadcast gymnastics is a typical dynamic warm-up.

Warm-up with purpose

Warm-up is to relax the body before exercise, but compared with general static warm-up, dynamic warm-up will achieve better results. Dynamic warm-up can strengthen the stimulation of muscles and improve the temperature and softness of muscles. Active muscle activity can prevent injury, and effective warm-up can increase the number of heart rate and the depth and frequency of breathing.

On the other hand, static warm-up after exercise is more effective, which can improve blood flow and discharge metabolites accumulated in muscles. However, if you are too tired or don't exercise for a long time, it is necessary to warm up dynamically and statically before exercise.

Differentiate use according to use.

Knowing the respective uses of these two warm-up methods and choosing a warm-up method according to the situation can improve the performance during exercise and prevent injuries. Not only in sports, but also in daily life, it can be used differently according to "dynamic warm-up of active body" and "static warm-up when you want to get rid of fatigue and relax your body"!

These warm-up theories are adopted by professional athletes, especially in the cold and frozen season. Moreover, warm-up can improve the blood flow of the whole body, so it is not only exercise, but also closely related to daily healthy life. Let's act quickly!