Country / Schweiz
Country
Favorites Empty
Favorites
No favorite products
Cart
No items in cart
31. ledna 2020

How to properly warm up muscles before doing sports?

In order to give the best performance in any sport, you need to be well prepared. It is not enough to train, you also need to take care of your muscles. It is important to warm them up properly before exercise. Still many people underestimate it and risk injuries. How to warm up muscles properly?

Beware of static stretching

Do you stretch the way we were taught at school? Leaning forward and touching your toes without bending your knees... Static stretching increases flexibility and stretches muscles, but at the same time deactivates muscle fibres and does not reduce the possibility of getting injured during exercise.

Static stretching is useful when it comes to increasing flexibility, not strength endurance.

Dynamic stretching

It warms up the body, reduces the risk of injury and prepares you for exercise. Dynamic stretching uses muscle mobility to the full extent.

Dynamic stretching includes, for example, lunges, squats or the so-called Frankenstein walk.

Warm up before exercise

Prepare your body for maximum performance. Warm up your muscles and treat them to dynamic stretching. This will make the muscles flexible, more resistant to injury, they will cope better with the load and produce more strength.

Running or cycling

Start with a light run and a running alphabet (lifting, skipping, back kicking) or a short bike ride. 5‑10 minutes is enough. It will increase blood flow to the muscles and heart rate. The necessary hormones begin to be released into the body.

Dynamic stretching

Involve in the movement as many joints in the body as possible. Focus on the spine, shoulders, wrists, hips and ankles. Include:

  • Circling the wrists, elbows and shoulders in both directions (15 seconds on each side)
  • Circling with a band or a wooden handle forwards and backwards
  • Torso rotation from side to side with hands over head (again holding a band or a handle)
  • Pushing with a band hooked behind the back
  • Push-ups
  • Squats
  • Lunges
  • Movement of the foot coming from the hip joint from front to back (the so-called Frankenstein walk)

You can easily warm up the muscles before exercise using various warming herbal gels. You will reduce the probability of a possible injury and help areas under a lot of strain.

Don't forget to stretch after exercising

It helps regeneration and prevents unnecessary injury. Not only stretching before exercise is important. Stretching means to pull, prolong, relax, increase flexibility,…

Stretching after exercise calms the muscles, helps them to regenerate. It reduces the likelihood of muscle cramps, pain and various tendon and bone injuries.

Again, about 10–15 minutes will suffice. Ideally, it should be preceded by about 10 minutes of aerobic activity at a steady pace to slow the heart rate.

  • Slowly stretch all the muscles. But beware, it must be a slow and smooth movement, no waving and kicking.
  • You should feel a slight pull in the muscle involved, but do not overdo it. Hold the position for 15-20 seconds.
  • the exercise several times in a row.
  • You can also try cooling gels, which speed up regeneration. They need to be massaged in thoroughly.

Tendon and muscle massage removes pain and helps them to regenerate faster

There are really a lot of muscles in our body. They influence our whole lives. Without them we would not walk, we would not move our hands, we would not eat, our organs would not work,… They are indispensable for our lives.

Hence it is important that they work properly. Unfortunately, we overload them every single day. While this may seem incomprehensible, even people in the office who sit at a computer for 8 hours overload them. Muscles shorten, lose flexibility and strength. And stress affects them in the same way.

Massage can bring relief. It causes tissue changes, mechanically disrupts skin restrictions, improves secretion of the sebaceous and sweat glands. It improves blood flow in the veins which makes it easier to flush out waste products from the body.

Kneading muscles leads to relieving or increasing tension and improves muscle and joint function. Massage affects muscle tension by relaxing techniques and thus restores the natural balance between the individual muscles.



Horse balsam

No products found

You might be interested

Anyone trying to do some sports knows that regeneration after sport is important. Sport is not just about the exercise itself, but also about warming ...

Important parts of exercise include warming up before and stretching after the exercise. Many of us see this as a waste of time. But that's wrong....

Sore knees afflict 40% of adults and more than 70% of people over 50. Do you also know the unpleasant feeling when you have a swollen, crackling, redd...

Back pain afflicts almost every one of us. We can't get out of bed in the morning, and bending down to tie our shoelaces is too difficult a task. ...

Do your legs hurt, do your feet and ankles swell, do you suffer from calf cramps and have you got enlarged swollen blue or dark purple veins on your l...

One of the most popular sports is cycling. It combines sports, the fresh air, and exploring the beauties of nature. It improves physical fitness and i...

Did you know that up to 80% of chronic back pain is of psychological origin? You see, the body is a smart system that sends warning messages through p...

Czech Republic TV Barrandov – TV spot for Horse balsam with peat ads in: Ona dnes, Perfect woman, Žena a život, Svět ženy,...

Czech Republic ČT4 SPORT – sponsor trailer Horse balsam SPORT TV NOVA – sponsor trailer – Super Coconut Mahule...

Czech Republic advertisement in the titles: Outdoor, Ona dnes   Lithuania TV spot in the Lithuanian TV https://www....

Facebook

Nejnovější příspěvky

Login
Registration

Not registered yet? Simply create account here and recieve unique advantages.

Lost password
Registration