How to do warm-up exercises scientifically

1. Warm-up exercises are best done 25-30 minutes in advance.

After 5-10 minutes of static stretching exercises, perform 10-20 minutes of dynamic warm-up exercises. The effect of the game at this time is theoretically the best; of course, the warm-up time can be shortened if necessary, but Static stretching exercises should be placed before dynamic warm-up exercises, with a time ratio of approximately 1:2.

2. Grasp the reasonable intensity and difficulty of exercise

Sports should be "low intensity, high density, short time, and fast rhythm" to help maintain fitness during exercise. Reasonable load. Therefore, it is necessary to be comprehensive, objective and comprehensive during exercise, and also include the amount of activity and heart rate during exercise.

3. Choose appropriate exercise materials

Using appropriate exercise materials, such as dumbbells, can not only warm up quickly, but also increase the effective activity of muscles. In addition, if you are running, outdoor track and field fields in sports venues, outdoor track and field fields in universities, middle schools and elementary schools, and indoor track and field fields are also very ideal places. It is worth noting that when doing warm-up activities, try to reduce the amount of activity. , running is best done in the form of jogging, and some small equipment can be used.