It is important for the law to warm up before exercise. Yes, even though it's only chess. The correct warm-up movement will make you able to move more flexibly during exercise because the body's muscles have been prepared to become more flexible, so you avoid the risk of injury.
What should it be like to warm up before exercise?
Warming before exercise is useful for increasing body temperature, increasing blood flow and heart rate to prepare the performance of the heart and blood vessel systems, as well as reducing muscle cramps and aches, even injuries, while exercising.
Kompas quoted, Dr. Michael Triangto, specialist in sports medicine, warming up is better not too heavy and with a light intensity. "If excessive heating causes joint injury. Heating 5-10 minutes is enough before doing light intensity exercise. While for more severe exercise, warm up for about 10-15 minutes, "he said.
Various types of warming before exercise
Basically, the type of warm up before any sport will be the same, and you can do it according to your own needs. The most common types of warming include:
As the name suggests, static heating is done from the head to toe without much movement. For example stretching your legs, or knees, like a warm-up routine in a gym class at school first. You only have to hold it for 30 seconds or more. This warming movement is mild and painless. You will feel your entire body stretch and affect the muscles, not the joints.
Similar to static heating, but you and one other person will press each other to stretch the muscles. For example, you can stand with your waist against the wall while your warm-up partner lifts your leg and stretches the hamstring. Passive heating reduces muscle spasms and helps reduce muscle fatigue and pain after exercising.
This warm-up involves slowly controlling your hands and feet and bringing them to the distance of movement. Your body parts will move and slowly increase speed, both done one by one at the same time simultaneously.
This heating pushes the body part beyond the normal range of movement and makes it stretch more. Ballistic heating increases the distance of movement and triggers the muscles to stretch with reflexes. Unfortunately this warming can make you injured. Only athletes under certain conditions and competent can do this ballistic warm-up properly.
Active active isolation
This heating is usually used by athletes, coaches, massage therapists, and other professionals. To warm up this one, you need to be in a certain position and hold it properly without the help of someone other than your own muscle strength. For example, throw your feet high up, and hold the position.
This is a stretch of muscle where you hold the stretch for some time. For example, ask your warm-up partner to hold your feet raised high, while you try to press in the opposite direction. This heating is the safest and most effective heating to increase the distance of joint movement while strengthening the tendons and ligaments when reaching flexibility.
This heating combines isometric, static, and passive heating to achieve a higher degree of flexibility. Do it passively by heating the muscles, and passively stretch until the movement distance increases. This heating is a form of flexibility or flexibility exercise that also helps increase strength.
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