He sports warm-up Stretching is essential for preparing your muscles before starting any physical activity or sport. No matter what type of physical activity you're going to do, it's necessary to begin with some exercises to prepare your body for greater exertion.
Of course, each sport requires a specific performance level, but it is necessary to follow a consistent routine. sports warm-up in any of them, allowing the muscles, tendons, and ligaments to condition themselves for greater movement.
Stretching is a fundamental part of a Sports warm-up , as it improves flexibility, increases the range of motion of the joints, thus preventing possible injuries.
Main parts of a sports warm-up
There are many phases in which each coach or athlete usually defines their sports warm-up but they are generally classified into three main parts:
- Joint mobility, going through all the joints of the human body, in order to prepare and condition the joints.
- Pulse activation exercises, whose objective is to stimulate the cardiovascular system.
- Static and active stretching of all muscles, gently and more intensely on the muscles involved in the sport to be performed.
And finally, adapt the sports warm-up to the subsequent physical activity that will be carried out, performing exercises adapted to that specific sport.
What are the objectives of a sports warm-up?
The objectives of sports warm-up Whatever sport or physical activity you choose, the goals are always the same: to achieve optimal athletic health. Among the main objectives are:
- Preventing injuries, since as body temperature increases the muscle adapts to progressive effort and movement, thus reducing the risk of excessively sudden changes that cause injuries.
- Increase resistance, since the sports warm-up It allows for the oxygenation of the body. Exercise and physical movement increase the breakdown of oxygen and raise its level in the blood, thus improving performance.
- Reduce pain. In certain more demanding sports, muscle fatigue is common, so stretching is necessary to increase blood flow and relieve pain.
- Improve flexibility. The increased oxygenation in the blood after a warm-up increases muscle elasticity, improving flexibility and optimizing training.
Ideal material for muscle warm-up
When warming up before a gym session or a session of various high-intensity exercises, we will need some of the following products to carry it out safely.
- Rubber jump rope for performing lower body activation jumps.
- Fitness ball to activate the core.
- Elastic bands for warming up the upper body and arms
- If we are going to do bar exercises, pull-ups or calisthenics, we may need a protective wristband.
Most common mistakes during sports warm-up
He sports warm-up It requires consistency and maintaining a healthy exercise routine. Physical activity is essential for maintaining good physical condition, but there are situations where it can be harmful if not performed correctly. Among the most common mistakes are:
- Insufficient warm-up . Little time spent on sports warm-up And reducing training to just one part of the body is one of the most common mistakes.
- Inadequate training equipment . Using equipment of sports warm-up wrong, from any type of accessory to the choice of footwear.
- Stretching with pain . Pain does not necessarily mean the exercise is effective, as aggressive warm-up can cause injury.
- Lack of continuity and routine . sports warm-up Lack of habit and persistence is a key factor in causing injuries.
- Lack of a warm-up afterward . Not performing a cool-down afterward can cause more than just muscle soreness; it's necessary to stretch again and maintain a stable heart rate.
- Dehydration and overeating . Not hydrating and eating large meals before exercise means our body won't be at 100%.
In conclusion, from Bodytone We advise you not to lose respect for the warm-up; you have to be smart when warming up and do it correctly.
A sports warm-up Proper training is synonymous with healthy performance and an essential factor in core training.
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