器械健身前的热身运动该咱们做？英文双语对照

器械健身前的热身运动该咱们做？

你可以用器械或是慢跑来达到热身的效果!

!器械热身可根据你当天要训练的部位做调整（举个例子：锻炼胸肌 就拿卧推来热身 平板卧推 2~3组 每组20~30次 杠铃要用轻重量 具体根据自己的力量来定 动作幅度要大 速度要稍快 ）以此类推.慢跑的话就在跑步机上跑到微微出汗就行了 不要跑太累 以免影响后面的训练!器械也是一样

轮滑前做的热身运动有哪些？

1.作好热身活动。和参加任何运动一样，每次练习前都应先作准备活动，玩轮滑也是一样。让全身主要关节动一动、拉拉筋，尤其是脚踝、膝盖、大腿关节与腰部。

2.穿戴上护具。

全套护具应包含：头盔、护肘、护膝与护掌。

3.运用常识选择安全的场合。

不要在车道、斜坡、有油渍或积水的地面等地方玩轮滑；运用常识判断，以安全为要。

4.了解自己的程度、知道自己的极限。

依自己的情况玩轮滑，要学习新的技巧或动作时应有人指导，并且特别小心。

热身运动有哪些？

颈旋转；髋关节旋转；侧臂运动；

1、颈旋转：前后左右活动头部，拉动颈部肌肉。动作共需进行3组，每组10次，每组间允许有5~10秒的休息时间。

2、髋关节旋转：身体上半部分前倾，腰部向下弯曲90度，身体起来，分别向左向右弯曲，拉伸。动作共需进行3组，每组10次，每组间允许有10~30秒的休息时间。

3、侧臂运动：手持轻重量的小哑铃或者不拿，成角度的慢慢摆动双臂。动作共需进行3组，每组10次，每组间允许有10~30秒的休息时间。

注意事项：

在开展高强度的运动训练之前，热身十分有必要，可以做一些强度比较低的有氧运动，或者是静态伸展，能够帮助肌肉缓慢打开血管，增加血液流量，让身体有一个逐步适应强度的过程，从而实现血液的完美供应，当体温上升到一定程度，才能达到训练所需要的核心温度。通过静态伸展可以有效防止目标肌群在训练中受伤。

在健身房练器械前不做热身运动行吗？

不可以，做热身是为了让你在训练时关节和肌肉不受损伤。一般我们在训练过程中提前把身体各个部位活动一下，这样在训练中可以减少受伤，所以热身是很有必要的。

跑50米前，要做哪些热身运动？

1、先慢跑微出汗就可以。

2.做压腿、压腰、转体、抻肩等活动，将相关的关节、韧带、肌肉都活动开。

3.做2、3个30米的加速跑。

以上内容在比赛前20分钟做完。

以后的时间

1.可以适应一下发令员的发令习惯，跟跟枪。就是发令员在给其他人发令时你也做起跑动作（别影响比赛）。

2.上跑道后做几次原地的纵跳，提高一下兴奋。

3.这段时间要注意保持体温，不要使身体凉下来

军训热身运动有哪些？

动作一：开合跳

动作要领：双腿同时发力，身体向上跃起，同时双腿向身体两侧分开，约为肩宽的1.5倍；双手同时也从身体两侧画圆向上抬起，在头顶上方击掌；动作到位后，再次双脚同时发力将身体跃起，恢复原来的立正姿势。

频率：每天3组，每组15秒。

动作二：背阔肌拉伸

动作要领：轻轻跪于垫上，下沉臀部，让臀部坐于脚后跟上，上半身自然放松地向前趴下；将双手向头顶延伸，掌心向下，感受上臂、背部的拉伸，保持5个呼吸，然后恢复跪坐姿，进行下一次的拉伸。

频率：每天3组，每组15秒。

动作三：腹肌拉伸

动作要领：俯卧的状态下，双手扶地，双臂伸直支起上身；双脚张开，比肩稍宽；后背往后仰，到胸部与地面垂直。

频率：每天3组，每组15秒。

动作四：大腿后侧肌肉拉伸

简单的幼儿热身运动幼儿热身运动有哪些？

头部运动、肩部运动、扩胸运动、体转运动、腹背运动、弓步压腿、仆步压腿、膝关节运动、手腕踝关节运动

一、头部运动。1拍低头、2拍仰头、3拍头左歪4拍头右歪。5至8拍头绕环

二、扩胸运动。1、2拍双手握拳胸前平屈向外扩，34拍手臂伸直向外扩56拍同12拍78拍同34拍

三。振臂运动。12拍左手上举右手下举向后振，34拍换右臂在上左臂在下

四。体转运动。可以直接双腿开立不动。双手胸前平屈左右转，也可以转体击掌

五。涮腰。也就是腰部绕环。双手上举，腰部往上，由前向左再向后再向右再向前，以腰部为轴甩一圈

六。弓箭步压腿。

七。测压腿

八。踝腕关节运动

跑步前热身运动时间？

一、跑步前热身和拉伸需要多长时间比较合适

个人主要依据季节而定的，比如夏季室外温度高，既便夜跑、晨跑都会大量排汗耗能，夏季人体肌肉、骨骼、韧带和肌肉都是舒张开的，跑步前就不需要暖身激心环节了，最多简单的拉伸一下小腿及膝关节、踝关节就行了，然后以6-7分钟配速/公里来热身跑1–2公里，身体完全就被激活了，心肺功能也激活了，心理也适应了，这时可转速，以5分钟左右，或4分钟左右跑起来就好。春季4月后也可以小拉一下就可慢跑热身后再放开跑。秋季9–10底也可小拉接慢跑热身2–3公里后放开跑，其他时间和冬季在跑前必须有效慢跑2–3公里，接着全身性肌肉拉伸20分钟后，把身体各个骨骼、韧带、关节和肌肉充分激活了就可以直接开跑。

二、跑步后放松和拉伸需要多长时间比较适合

跑步后，尤其是在重复跑，或间歇跑大负荷训练后，或者参加半马、全马、越野赛一定养成赛后及时冷式消疲方法来放松肌肉，及时慢跑1–2公里放松，接着拉伸放松肌肉和关节，再接着进行按摩放松身心其效果很佳！同样道理，天气气温高拉伸放松时间短点，相反温度低要适当延长放松和拉伸总时间，让人体肌肉、韧带、骨骼和关节充分舒展开，为人体内外器官、组织又快又好恢复、修复！

跑步前的热身运动？

跑步前热身运动较为关键，可以有效避免运动伤的发生。跑步前的热身运动，常包括以下几方面：

1、弓步压腿：的左脚向前方跨出一大步，整个脚掌着地、大腿和地面平行、右腿挺直、前脚掌着地、上半截身体直立、双手交叉贴于脑后做抬头挺胸的动作；

2、腿部拉伸：左脚向前跨出一大步，双手撑地拉伸右腿的肌肉，再换另一侧做同样 的动作。同时尽量保证脚后跟蹬直，重复8-10次；

3、膝关节运动:两脚靠拢之后，两个膝关节微微弯曲，手指自然并拢放在两侧膝盖上。做蹲下起立动作10次，由左到右、由右到左，或者由内向外、由外向内环绕来活动膝关节；

4、脚腕运动：两手交叉自然置在胸前，左脚脚尖着地、脚腕自然放松，按照顺时针和逆时针方向绕环，大约8个数，根据此时间进行运动，然后换另一脚进行活动。建议患者活动时，幅度尽量要大一些；

5、原地跳：左脚向左跨出与肩膀同宽，两个膝关节微微屈曲，双手在身体两侧自然打开，

运动前的热身运动？

仰卧桥

平躺,双臂在地板上45度角从你的躯干伸开,手心向下。

弯曲你的膝盖和脚平放在地板上。

保持你的背部挺直,你的脚后要贴到到地板上,高高抬起你的臀部。

双臂伸直,往后伸你的右臂,,滚向你的左肩。

手臂回到起始位置,重复使用你的左臂,保持你的臀部绷紧。

次数：8组。

目标区域: 肩膀,背，髋关节、臀部和后背。

身体跪姿，左手撑地，右手的手掌在你的头。

这段时间内，保持你的手接触到你的头。

用你的右手肘靠向你的左臂。

然后抬起你的右手肘,尽量舒张,你的头扭过去好像在看右肩上天花板。

次数：10次目标区域: 上部脊椎、肩膀、脖子。

面墙右膝跪地，左手扶住墙。

用你的右手握住你的右脚踝,维持住。

自己用左手靠在墙上,压你的右膝盖，往前推你的臀部，直到臀部和大腿有了拉伸的感觉。停顿,然后回到起始位置。

次数：8组。目标区域: 臀屈肌、臀大肌。

双脚平行站立，向前弯腰。到你腿筋有了拉伸的感觉。

触摸你的脚趾、脚踝或小腿。 然后把你的手肘放于膝盖的内侧。

绷直背部，往后坐。同时,抬起你的胸部。

停下来慢慢回到起始位置。

次数：10目标区域: 臀部、腿筋脚踝,上背部。

单手那一个哑铃或者壶铃，保持你的胸部,肩膀在水平位置。

向前走30到40的步骤，换一只手然后走回起点。

次数: 30到40步。 目标区域: 肩膀,核心力量。

举起一个哑铃或者壶铃，以上步一样的方式往前走30到40步，然后换手走回来。

次数：30到40步

目标区域：肩膀，核心力量。

高抬腿，绷直身体和腿，原地抬高腿，然后换另外一直，加快速度。

次数: 10到15次。 目标区域: 臀部,脚踝,小腿,全身力量协调。

The warm-up before appliance fitness this are we done?

You can use weapon or be to canter the effect that will achieve warm up!

! The place that appliance warm up can want to train that day according to you does adjust (cite a case: Exercise chest muscle to be taken lie push warm up flat to lie push 2~3 group the power that second barbell of every groups of 20~30 wants to use him foundation of weight measure body will decide behavioral extent to want old rate a bit fast) with this analogize. If cantering, run to perspire slightly on ran machine went not to run too tired lest affect the training from the back! Appliance also is same

Annulus what does the warm-up that before slipping, does have?

1. makes activity of good warm up. With joining any campaign, the activity should prepare first before practicing every time, play annulus slipping also is same. Make the whole body main and articulatory move, pull lacing wire, especially joint of ankle, knee, ham and waist.

2. apparels on protect.

Complete set protects should include: Helmet, elbow support, kneecap and protect a strike with the palm of the hand.

3. applies common sense to choose safe situation.

Do not be in the place such as the ground of driveway, brae, be soiled having oil or seeper to play annulus slippery; Use commonsensible judgement, it is with safety should.

4. understands the his degree, limit that knows his.

The circumstance that depends on oneself plays annulus slippery, should learn new skill or somebody answers to coach when the movement, and special caution.

What does warm-up have?

The neck rotates; Hip joint rotates; Side arm moves;

1, the neck rotates: Around controls mobile head, pull use cervical muscle. The movement needs altogether undertake 3 groups, every groups 10, the breathing space of second of 5~10 of be patient of of every across block.

2, hip joint rotates: Pitch of on the body half part, the waist curves 90 degrees downward, the body rises, respectively towards the left bends right, drawing. The movement needs altogether undertake 3 groups, every groups 10, the breathing space of second of 10~30 of be patient of of every across block.

3, side arm moves: Hold the small dumbbell of light weight to perhaps be not taken, those who become angle swing slowly double arm. The movement needs altogether undertake 3 groups, every groups 10, the breathing space of second of 10~30 of be patient of of every across block.

Note:

Before the campaign that launchs high strenth trains, warm up very be necessary, can do a few intensity to compare small movement having oxygen, or static extend, can help muscle slow open blood vessel, increase haemal flow, let the body have a process that gets used to intensity stage by stage, what realize blood thereby is perfect supply, rise to certain level when temperature, ability reachs the core temperature that trains a need. Can prevent target muscle effectively through static extend group get hurt in training.

Drill warm-up is not done to go before appliance in gym?

Not OK, doing warm up is to let the joint when you are training and muscle not be damaged. General we shift to an earlier date in training a process a body each place activities, can decrease in training so get hurt, so warm up is very be necessary.

Run 50 meters before, what warm-up should do?

1, canter first small it is OK to perspire.

2. is done pressure leg, control the activity such as shoulder of waist, turn, pull out, will relevant joint, ligament, muscle the activity leaves.

3. is done 2, 3 30 meters acceleration run.

Above content finishs in before the match 20 minutes.

The following time

1. can get used to the hair of the starter to make be used to, with with the gun. It is a starter when making to someone else hair you also make motion of start of a race (do not affect the match) .

What place becomes a few times after the runway on 2. is vertical jump, raise excitement.

This paragraph of time should notice 3. maintain temperature, do not make the body cools

What does military training warm-up have?

Movement one: Close jump

Behavioral essentials: Double leg sends force at the same time, the body up capriole, at the same time double leg to the body two side part, it is square-shouldered about 1.5 times; Both hands at the same time also from the body circle of two side picture is raised up, overhead just hits a bottom; After the movement reachs the designated position, again double foot sends capriole of force general body at the same time, restore pose of original stand at attention.

Frequency: Everyday 3 groups, every groups of 15 seconds.

Movement 2: Carry broad flesh drawing on the back

Behavioral essentials: Gently genuflect on mat, sink coxal, let hip sit on calcaneal, nature of upper part of the body loosens the ground to bend over ahead below; Will double hand to the top of head outspread, the centre of the palm is down, experience the drawing of the upper arm, back, hold 5 breath, regain genuflect sitting position next, undertake the next time drawing.

Frequency: Everyday 3 groups, every groups of 15 seconds.

Movement 3: Abdominal muscle drawing

Behavioral essentials: Below prostrate condition, both hands supports the land, double arm unbend raises a the upper part of the body; Double foot is stretched, a bit wider than the shoulder; Back in the future is admired after, to bosom and ground perpendicular.

Frequency: Everyday 3 groups, every groups of 15 seconds.

Movement 4: Drawing of muscle of the side after ham

What does warm-up of simple cheeper warm-up cheeper have?

Head motion, humeral ministry motion, enlarge bosom motion, body turns pace of leg of motion of back of motion, abdomen, Gong Bu pressing, fall forward presses gambrel of motion of leg, knee joint, artifice to move

One, the head moves. 1 pat lower one's head, 2 pat admire a head, 3 tap a head left crooked 4 tap a head right crooked. 5 to 8 pat a head to circle annulus

2, enlarge bosom moves. 1, the 2 enlarge outside Qu Xiang is being made the same score before smacking chest of both hands make a fist, unbend of 34 clap arm is outward enlarge 56 pat with 12 pat 78 pat with 34 pat

3. Raise one's arm moves. 12 pat right at hand is lifted on left hand backward brace up, 34 pat trade sword arm going up left arm is falling

4. Body have a change of luck is moved. OK and direct double leg is opened do not move. Qu Zun right-hand rotation is made the same score before both hands bosom, OK also turn hits a bottom

5. Rinse waist. Namely the waist circles annulus. Lift on both hands, lumbar upgrade, by forward after Zun Zaixiang again right again forward, swing circuit for the axis with the waist

6. Forward lunge presses a leg.

7. Measure press a leg

8. Malleolar wrist moves

Time of the warm-up before ran?

One, the warm up before ran and drawing need how long are more appropriate

The individual basically decides according to season, for instance the summer the temperature outdoor is high, already night runs, morning runs to be able to discharge sweat bad news in great quantities can, diastole opens skeletal, ligament and muscle of summertime human body, muscle, do not need to warm the body stimulates heart link before ran, most and simple drawing crus and knee joint, gambrel went, next with 6-7 minute match fast / the kilometer comes warm up runs 2 kilometers of 1 –, the body was activationed completely, heart lungs function also activationed, psychology also suited, at this moment but rotate speed, with 5 minutes or so, or 4 minutes or so it is good to run. Spring after April OK also small pull can canter hot back is unlocked again run. Autumn 10 bottoms of 9 – also but small pull receive canter warm up is unlocked after 3 kilometers of 2 – run, other time and winter must canter effectively before run 3 kilometers of 2 –, after catching drawing of systemic sex muscle 20 minutes, the body each skeleton, ligament, joint and muscle activationed adequately to be able to leave directly run.

2, ran hind is loosened and drawing need how long suits quite

After ran, be in especially repeat run, or intermittence runs after big negative charge trains, it is certain to perhaps play half horse, complete horse, cross-country game after nurturance is surpassed seasonable exhausted method of cold pattern disappear will loosen muscle, canter in time 2 kilometers of 1 – are loosened, then drawing loosens muscle and joint, undertake massage relaxation body and mind then again its effect very beautiful! Same argument, release time of tall drawing of weather air temperature is bit shorter, contrary temperature is low should lengthen appropriately loosen and drawing total time, let human body muscle, ligament, skeleton and articulatory and sufficient easy spread out, organ of humanness body inside and outside, organization fast good restore, repair!

The warm-up before ran?

The warm-up before ran is relatively crucial, can avoid those who move effectively to happen. The warm-up before ran, often include the following fields:

1, Gong Bu presses a leg: left foot crosses an one stride to ahead, after across of erect, both hands sticks touchdown of palm of erect, chela, on half body at the head, whole sole touchdown, ham and ground parallel, right leg is done look up the movement that holds out a bosom;

2, leg ministry drawing: Left foot crosses an one stride ahead, both hands maintains the muscle of ground drawing right leg, change another side to make similar action again. Make sure calcaneal pedal is straight as far as possible at the same time, repeat 8-10 second;

3, : of knee joint motion? Irrigate bend over  of  of the name of a river in Anhui Province of ⑼ of ⑽ of Xuan of earnestly of ス of You of reef of  of Xi of  of V stalking or branch is planted ⒙ of hesitating of crock divide evenly 7 by Zou is told ジ is artful?0 of  of ⒍ of Yu of violet detailed of rare W Tiao second, by left arrive right, by right to left, or by introversion outside, circle by extroversion core come mobile knee joint;

4, ankle moves: Buy of nature of two tactics across is before the bosom, nature of touchdown of left foot tiptoe, ankle is loosened, circle annulus according to suitable hour hand and anticlockwise direction, about 8 are counted, have campaign according to this time, change another foot next take action. When proposal patient activity, extent wants as far as possible a few bigger;

5, place jumps: Left foot towards the left is crossed go out to be the same as with shoulder wide, two knee joint slightly inflectional, both hands in the body two side nature are opened,

The warm-up before motion?

Lie on one's back the bridge

Lie low, double arm is on the floor 45 degrees of horn the trunk from you is outstretched, control is down.

The knee that curves you and foot are smooth put on the floor.

The back that carries you is erect, the floor should be stuck to go up after your foot, raise your hip high.

Double arm unbend, in the future extends your sword arm, , roll the left shoulder to you.

The arm returns position of rest, repeat the left arm that uses you, maintain your coxal take up.

Frequency: 8 groups.

Target area: Shoulder, back, after hip joint, hip is mixed, carry on the back.

Body kneeling position, left hand maintains the ground, the palm of the right hand is in your head.

Inside this paragraph of time, the hand bring into contact with that maintains you your head.

The right elbow that uses you leans to your left arm.

Raise your right elbow next, as far as possible diastole, your head twists the past to seem to seeing right shoulder go up to the sky flower board.

Frequency: 10 targets area: Upside vertebral, shoulder, neck.

Ground of genuflect of side wall right knee, left hand helps a wall up.

The right hand that uses you handholds your right ankle, maintain.

Oneself lean on the wall with left hand, press your right knee, push your hip forth, had the feeling of drawing till hip and ham. Halt, return position of rest next.

Frequency: 8 groups. Target area: Buttock flexor, musculus glutaeus maximus.

Double foot parallel stands, bow ahead. To you hamstring had the feeling of drawing.

Feel your toe, ankle or crus. Put your elbow at the inside of knee next.

Stretch tight straight back, in the future sits. In the meantime, raise your chest.

Stop to return position of rest slowly.

Frequency: 10 targets area: Ankle of coxal, hamstring, go up back.

Single hand that one dumbbell or crock bell, maintain your bosom, shoulder is in horizontal position.

Go ahead 30 to the measure of 40, change a hand to take a starting point next.

Frequency: 30 to 40 paces. Target area: Shoulder, core force.

Raise a dumbbell or crock bell, the kind like above pace goes forth 30 to 40 paces, change a hand to go next.

Frequency: 30 to 40 paces

Target area: Shoulder, core force.

Carry high leg, stretch tight straight body and leg, leg of place drive up, change next additional all the time, accelerate rate.

Frequency: 10 arrive 15 times. Target area: Coxal, ankle, crus, systemic force is harmonious.