健身前有哪些热身动作？英文双语对照

一提到热身，我就想到这两类人群：

第一类是那些一到健身房，换好衣服就马上开始锻炼的人。假如今天小白要推胸，而他的训练组重量是100kg，他会先从空杠开始，快速地推20个，接着加到40kg推10个，然后加到60kg推5个，再加到80kg推3个，再加到100kg推1个，就算热身完毕了。总热身时间5分钟都不到。

第二类人相反，总热身时间可能高达45分钟。他们到了健身房换好衣服之后，会带着自己里面装满了热身所需装备的大包，比如泡沫轴、弹力带、按摩球等。如果今天深蹲的话，他们会先从有氧器械开始，跑10分钟的步或踏10分钟的单车。有氧之后他们来到专门拉伸的区域，开始拉伸那些过“紧”的肌肉开始，比如小腿、腰肌、股四、臀中臀小等等，或者跟泡沫轴做爱，把这些“僵硬”的肌肉都滚到变“软”为止。然后会用弹力带做很多的康复性小练习来“激活”某些肌肉，比如臀大肌、腹肌。在经过30分钟的磨蹭之后，他们才去杠铃架，拿出空杠，开始真正的热身。

虽然这两种情况比较极端，不过我相信肯定有不少读者可以与以上一类人群产生共鸣。之所以我用以上两类人群开头是因为它们完美地代表了热身的两个极端：第一群人做得不够，第二群人做得过头，在两种情况下，都不利于安全、有效地训练。

所以今天我们就来看看，热身背后的科学原理有哪些？为什么传统热身存在很多问题？如何有效地热身？

在解答这些问题之前，我得为这篇文章提供一个背景：这篇文章只为健康、无伤的健身人群而写，那些经常去健身房，想要练出好身材，健身目地是增肌、减脂或力量，喜欢杠铃、哑铃、器械、自重训练等等的人。如果你不是增肌或力量训练运动爱好者，如果你现有伤无法正常训练，这篇文章的内容与建议或许无法运用在你身上。

热身的原理？

首先我们来看看什么是热身，它又有什么用？

热身是一种运动之前的体力活动，其主要目地是为了让运动员做好心理和生理准备，提升运动表现并减少受伤机率。

接着我们来了解一下热身的原理。

之所以热身可以帮助提升运动表现，同时减小受伤机率，主要由于身体温度的提升，或更准确地来说，肌肉和核心温度的提升。而肌肉/核心温度的提升可以：

减少粘滞阻力，也就是肌肉和关节内的阻力

增加肌肉内氧气的运输

加快新陈代谢

提升神经传导速度

但科学家们也找到了几项和体温无关的原理：

肌肉血流量的增加

基础耗氧率的提升

Post-Activation Potentiation或PAP或“激活后增强”

心理作用

在这么多的原理当中，哪些才最重要？

所有的原理都不是同等的，就好像增肌一样：虽然肌肉收缩感重要，但与渐进超负荷比，还是后者更重要。 所以我们得看看，在这些原理当中，哪些才是最重要的。

科学研究发现，最重要的原理包括肌肉和核心温度的提升、神经传导效率、激活后增强，以及（心理作用）。

肌肉/核心温度的提升：有大量的科学研究发现被动热身（就是用洗热水澡、泡热水澡、桑拿、热垫来热身），在不做任何主动热身（就是普通的热身）的情况下，也能帮助提升短时间（<10秒）、中时间（10秒-5分钟）的运动表现。而且之所以热身能帮助减少受伤机率就是因为肌肉温度的提升。所以研究人员结论肌肉/核心温度的提升最为重要。

神经传导效率：肌肉温度的增加能提升神经系统功能和神经传导速度。

激活后增强：PAP是一种肌肉在提前特意收缩之后可以更有力地收缩的现象。换句话说，提前刺激神经肌肉系统可以增加它的传导/收缩效率。不过这种刺激不能过累，也不能过于轻松，否者会影响肌肉发力或无法有效地刺激到神经肌肉系统。

（心理作用）：对，你没看错，热身还可以提供一些心理作用！科学家们发现，热身可以提供时间让运动员为将要开始的比赛做好心理准备，从而提升运动表现。此外，热身也可以让运动员们集中精神复习动作。

但之所以我把心理作用打上括号是因为，对于普通健身人群来说，我们并不是去打比赛，也没必要像专业运动员一样做好心理准备。所以对于我们来说，心理作用其实并不重要。

所以一套有效的热身是一套可以快速提高肌肉/核心温度并且运用到激活后增强原理的热身。

如何充分地运用到这两点来热身呢？

想要最快、最有效地提升肌肉核心温度，应该选择肌肉参与最多的练习。因为肌肉参与地越多，花费的力气更大，从此体温上升地更快。

想要最有效地利用激活后增强的原理，应该选择与今天要练的动作最接近的练习。因为热身动作越接近训练动作，越能“激活”将要使用的肌肉，越能提升神经肌肉传导率。

也就是说，一套有效的热身是一套肌肉参与度最多、最接近训练动作的热身。

那我们现在来看看，传统热身是否做到了这两点？

传统热身的问题

什么是传统热身？

传统热身就是大多数运动员以及教练所建议的热身，可以分成3或4个步骤：

轻度有氧，比如跑步、单车。这个步骤的目地是为了增加肌肉与核心温度，从而帮助提升神经肌肉功能。

拉伸，比如静态、动态或PNF拉伸。拉伸的目地是为了增加关节柔软性和活动度，缓解肌肉的僵硬度，减少受伤机率。

由于近几年运动康复越来越火，人们也越来越意识到康复的重要性，所以很多健身人群在热身时都会做一些“活动性”小练习（mobility training），比如用弹力带做大臂外展，“激活”肩袖肌群，或者把弹力带绑在膝盖做八字走，“激活”臀部肌肉。或者会用泡沫轴来滚一遍将要用到的肌肉，放松“紧张”的肌肉。

特定练习，比如在深蹲之前做徒手深蹲或空杠深蹲，在短跑之前轻度短跑。它的目地是为了让神经肌肉系统做好准备。

不过，传统热身存在很多的缺陷。

第一，时间花费得过多。如果真的照以上4步骤来热身的话，至少得花上30分钟的时间。而对于大多数健身人群来说，根本没有那么多时间去热身。

第二，很多步骤都是多余的，比如拉伸、滚泡沫轴、康复练习，甚至轻度有氧。

为什么这些步骤都是多余的？

静态拉伸：

我在前两篇文章里（1，2）已经表达过我个人对拉伸的看法，因此在这里我就不多作解释了。

以现有的科学数据来看，拉伸（静态）并不能减少受伤机率、肌肉酸痛感，也无法增加运动表现，甚至会阻碍力量的产生，影响力量型运动的表现。

拉伸的确能增加关节柔韧性和活动度，但在这项研究里，科学家们发现普通的有氧热身也可以达到同样的效果。既然两者都可以提高柔韧性，谁会选择被动而不是主动热身呢？选择普通热身的话不仅可以提高身体温度，还可以提高柔韧性，一举两得。

所以我认为静态拉伸作为热身来说根本就是浪费时间和精力，而且根本没有运用到以上热身的原理。

动态拉伸：

现有越来越多的教练、运动员和科学家们选择动态拉伸作为热身，因为动态拉伸有静态拉伸的好处但没有它的坏处。也就是说，动态拉伸可以增加关节柔韧性，但不会影响力量的产生。

动态拉伸的热身效果好于静态拉伸或普通热身主要因为两点：

科学家们认为，之所以动态拉伸的热身效果好是因为它可以更有效地提高核心和肌肉的温度。核心温度的提高会让神经受体变得更敏感，让神经脉冲速度更快，从而增加肌肉纤维的收缩速度和力度。

动态拉伸热身效果更好的第二原因是由于动态拉伸和运动动作模式更接近。如果动作模式更接近，就可以复习其动作模式，让肌肉和神经提前适应，等在做运动的时候可以更佳地发力。

也就是说，动态拉伸能足够地提升身体温度并且复习其运动动作模式。所以动态拉伸运用到了热身的两个原理。

可问题来了，如果最好的热身是可以做到以上两点的热身，为什么还要动态拉伸？为什么不直接做其运动？

拿深蹲来说，如果深蹲是你的第一个动作，为什么要骑5-10分钟的单车或跑10分钟的步，接着做一大群动态拉伸、康复性小练习、“活动性”练习，然后再去深蹲呢？而且深蹲的时候还得先做几组热身组才开始做训练组？为什么在深蹲之前浪费这么多的时间和精力，却不直接用徒手深蹲或空杠深蹲开始热身呢？如果用徒手或空杠深蹲热身的话，可以一石二鸟，不仅可以提高身体温度，还可以复习动作模式。

所以，虽然动态拉伸作为热身方法来说好于静态拉伸，我认为不如直接从其运动的动作模式开始。

泡沫轴：

大多数人使用泡沫轴的目地是为了缓解肌肉“紧张”或“僵硬”感。可像我在前一篇文章里已说过，我们现在根本不知道什么才算是一块“紧张”或“僵硬”的肌肉。而且所谓的“紧”或“硬”完全只是一种感觉，这种感觉根本无法代表肌肉在一个生理角度上来说有任何的问题。

很多人认为肌肉越“紧”就越酸痛，但有这么一项研究：科学家们想知道肌肉酸痛感是否代表肌肉僵硬度。他们召来了12位自愿者，检查他们的斜方肌。研究人员在斜方肌上14处进行了检查，结果发现，斜方肌上疼痛敏感度最高的两处也是僵硬度最低的两处。也就是说，肌肉感觉最酸痛的地方其实是肌肉最软的地方。

此外，泡沫轴到底能否放松肌肉还有很多的议论。科学研究证明泡沫轴并无法在生理角度上来对肌肉做出任何改变。类似于拉伸，泡沫轴能让人们觉得肌肉不在那么酸痛是因为它能减小肌肉的疼痛敏感度。也就是说，当一个人在滚泡沫轴时，刚开始可能很酸疼，那是因为肌肉的疼痛敏感度高，但滚一会儿之后，敏感度就立刻变低了，也就不在这么酸痛了。

所以滚泡沫轴来作为热身也是一种时间和精力的浪费，也无法运用到热身的原理。

康复/功能/“活动性”练习：

当今，“激活”在健身圈内是一个流行语，可能是由康复或功能性训练才流行起来的。

某些健身人士说：由于现代人们的不健康生活方式，由于人们的坐/站姿不良，很多肌肉都长期处于一个“紧张”、收缩状态，导致变短；反而，某些肌肉长期处于一个“拉伸”、放松状态，导致变长以及松软无力；某些肌肉甚至会萎缩；就好比弹簧，长期被拉长，会变得松弛无力；长期被压缩，没有伸缩性可言了；长期不用，会生锈。而所谓的“激活”，就是为了让这些肌肉恢复原来的长度和功能。

例如臀大肌：我经常听到说在坐的时候，臀大肌处于一个拉伸状态；如果坐久了，它就会变长，不知道如何收缩，忘记它的原本功能；所以在深蹲之前得“激活”臀大肌才能恢复它的原本功能，让它完全收缩。

荒缪！臀大肌的主要功能就是伸髋，更简单地说，当我们每次站立的时候都得用到臀大肌。假设臀大肌真的不知道如何收缩，忘记了自己的原本功能的话，那在做了8小时之后，我们就站不起来了！你觉得有可能吗？ 而我们在深蹲的时候，不管是颈前还是颈后，高杠还是低杠，必须得用到髋关节，必须得屈髋再伸髋。所以每次我们蹲下去再蹲起来的时候，臀大肌都在发力、收缩。

因此我们在深蹲之前不需要做一些特定的练习来“激活”臀大肌，只要确保自己的动作到位、重量够重，所有需要发力的肌肉都会发力，即使你可能感受不到它们在发力。

所以“激活”只不过是一个听起来很酷的词语，并不代表某块肌肉真的“忘记”或“失去”了它的原本功能。其实激活的真正意思就是让你提前收缩一下某块肌肉，让你重新感觉到那快肌肉的收缩感，然后在锻炼的时候，就可以更意识性地感受到那块肌肉。那为什么不直接用今天的训练动作开始热身？然后在热身的时候意识性地感受平时收缩感不强烈的肌肉？

轻度有氧：

很多人会选择做有氧运动来提高肌肉/核心温度，因为有氧（比如跑步或骑单车）都用到大量的腿部肌肉，而腿部是身体占积最多的肌肉群，所以体温上升得更快。但对于我们健身人群来说，抗阻力无氧训练才是关键。而抗阻力训练，特别是杠铃类的动作需要一定的技巧和练习才能做到位。虽然轻度有氧是一个很好提升身体温度的方法，但如果我们的训练是抗阻力无氧型训练，为什么还要靠做有氧来热身呢？为什么不直接从今天要做的训练开始呢？用训练动作来热身的话，不仅能提高身体温度，还可以复习训练动作。

所以传统热身还存在许多的问题，不仅浪费时间，又包括许多听起来很神奇但没有足够科学证明的步骤。

那对于健身人群来说，到底应该怎么科学、有效地热身呢？

如何热身？

下面我就为大家提供一套我认为最有效、最合理、最不费时间的热身方法。

这套热身可以分为两种热身，总体热身和特定热身：总体热身的目地是为了快速提高身体温度，而特定热身的目地是为了复习训练动作，并慢慢接近训练组的重量。

下身训练：

腿部的首要训练动作有深蹲或者硬拉，而这两个动作都需要很多肌肉群的参与，所以它们就可以作为热身。

先用空杠开始，做5组，每组10个，每组之间休息60秒。这可以算为总体的热身，让体温快速升高。

接着开始热身组，做5组，每组3-5个。先用空杠做1-2组，然后用剩余3-4组慢慢加重量，直到接近训练重量。

例子：今天小黑的深蹲训练组是140kg，那在做完5x10个空杠深蹲之后，可以选择空杠x5，60kgx5、80kgx5、100kgx5、120kgx5或者空杠x5、60kgx5、100kgx5、120kgx5、130kgx3。

今天小白的深蹲训练组是80kg，那在做完5x10个空杠之后，可以选择空杠x5、40kgx5、50kgx5、60kgx5、70kgx3。

上身训练：

上身可以分为胸、肩、背，而其首要动作为卧推、推举、划船。不过问题是上身训练所参与的肌肉群没有下身的大，不像深蹲或硬拉一样能够快速地提高体温，所以我建议用Barbell Complex或者“杠铃综合”来作为上半身的总体热身。

“杠铃综合”就是将多个杠铃动作集合起来一起做，可以视为一种HIIT。用空杠来做，选择5个动作，每个动作做10个，每个动作之间不休息。

比如：10个划船、10个罗马尼亚硬拉、10个高翻、10个推举、10个深蹲或者10个划船、10个传统硬拉、10个颈前深蹲、10个推举、10个直腿躬身。。。做法很多，可以自己选择。

我建议做2组杠铃综合就非常足够了，因为你会发现单单1组就会使你心跳加快并出汗。

在总体热身之后，用今天的动作来作为特定热身，而特定热身方法与上面相同，做5组，每组3-5个。先用空杠做1-2组，然后用剩余3-4组慢慢加重量，直到接近训练重量。

这些热身只需要在第一个训练动作之前做，目地是为了让身体准备好去完成第一个训练动作。那后面几个训练动作还要不要做热身组呢？得根据后面几个训练动作是否是相同肌肉群。

如果后面几个训练动作还是练相同肌肉群的话，我建议在做第二个动作之前，做3组热身。第三个动作就不需要在做热身组。

比如：小黑今天先深蹲，再硬拉，最后蹬腿。我建议在深蹲完之后，做3组硬拉热身组。在硬拉完之后，不用做热身组直接蹬腿。

如果剩余训练动作是练不同肌肉群的话，我建议再做一次特定训练。

比如：小白今天先深蹲，再卧推，最后硬拉。我建议在深蹲完之后，做5组特定卧推热身组。在卧推完之后，做3组热身组硬拉。

某位同学可能会说：“如果我今天不做杠铃训练，只做哑铃和器械训练的话，怎么办？”

没问题，即使今天不做杠铃训练，也可以用杠铃综合来作为总体热身，因为杠铃综合可以练习到全身的肌肉，而且和普通有氧相比，提升温度的速度更快，更接近抗阻力训练的动作模式。在总体热身完之后，用今天的训练动作开始特定热身。

只要记住热身的两大原理，其它抗阻力训练也都相同：

1.总体热身，用肌肉参与最多的动作来快速提升身体温度，比如杠铃综合、深蹲、硬拉。

2.特定热身，用今天的训练动作来复习动作模式，从轻到重、从慢到快，渐渐地让身体做好准备。

总结

其实热身没有人们想象地那么复杂、费时间、费金钱。一般来说热身在最多15分钟内就能搞定。

除非你是老年人，柔韧性特别特别差，你可能需要更多的时间来热身。但对于绝大多数人来说，根本不需要花费那么多的时间。

如果你不是老年人，但的确需要30分钟的热身才能健身的话，说明你的身体有大问题。建议先去治好这些伤再训练。

Mention warm up, I think of these two kinds of crowds:

The first kind is those arrive gym, change good clothing to begin the person that take exercise immediately. If Xiaobai wants to turn a chest today, and his training group weight is 100kg, he can begin from empty bar first, apace pushs 20, add 40kg to push 10 then, add 60kg to push 5 next, add 80kg to push 3 again, add 100kg to push 1 again, calculated warm up to end. Time of total warm up does not arrive 5 minutes.

The 2nd kind of person is adverse, time of total warm up may be as high as 45 minutes. They arrived after gym changes good clothes, can take oneself inside replete the big package that warm up place needs to equip, for instance belt of bubble axis, bounce, massage ball. If crouch greatly today, they can begin from appliance having oxygen first, the pace that runs 10 minutes or the bicycle that step 10 minutes. After having oxygen, they come to the area of special drawing, begin drawing those pass " close " muscle begins, for instance flesh of crus, waist, 4, the buttock in buttock is small etc, perhaps make love with bubble axis, these " inflexible " muscle boils to change " soft " till. Can do a lot of rehabilitation sex little exercises to come with bounce belt next " activation " certain muscle, for instance musculus glutaeus maximus, abdominal muscle. After passing dillydally of 30 minutes, they just go barbell wearing, take clean thick line, begin true warm up.

Although these two kinds of circumstances compare an extreme, it is OK that nevertheless I believe to have many readers for certain with above a kind of crowd produces resonance. because they represented two extremes of warm up faultlessly,begin of on my in order to two kinds of crowds is: A flock of people are done not quite, the 2nd group of people are done so that overdo, below two kinds of circumstances, go against effectively training.

So we look today, what does the scientific principle of warm up backside have? Why is traditional warm up put in a lot of problems? How effectively warm up?

Before solving these problems, I must provide a backdrop for this article: This article is written for crowd of fitness of healthy, scot-free only, those often go gym, want practice to give good figure, gymnastical eye ground is to add muscle, reduce fat or force, like the person that barbell, dumbbell, appliance, self-prossessed training waits a moment. If you are not to gain fan of flesh or force training sports, if you have an injury to cannot train normally, the content of this article and proposal cannot be applied probably go up in your body.

The principle of warm up?

What looking in light of us above all is warm up, what does it have to use again?

Warm up is the manual activity before a kind of motion, its basically look the ground is to let an athlete make good psychology and physiology preparation, promote motion show and decrease get hurt machine rate.

Then we understand the principle of warm up.

warm up can help promotion campaign performance, reduce at the same time get hurt machine rate, basically promote as a result of what body temperature spends, or for more accurate ground, the promotion of muscle and core temperature. And muscle / the promotion of core temperature is OK:

Reduce resistance sticking sluggish, namely the obstruction inside muscle and joint

Increase the carriage of the oxygen inside muscle

Accelerate metabolism

Promotion nerve conducts speed

But the principle that scientists also found a few to have nothing to do with temperature:

Of muscle blood flow increase

The promotion that fundamental cost oxygen leads

Post-Activation Potentiation or PAP or " increase after activation "

Psychological action

Between so much principle, what ability is the most important?

All principles are not equal, like seeming to add muscle: Although muscle is contractive move is significant, but compare with advance gradually excess load, latter still more important. So we must look, between these principles, what ability is the most important.

Science considers to discover, after the most important principle includes the promotion of muscle and core temperature, nerve to conduct efficiency, activation, increase, and (psychological action) .

Muscle / the promotion of core temperature: Much scientific research discovers passive warm up (use namely wash hot bath, bubble hot bath, sauna, heat to fill up warm up) , doing any active warm up (it is common warm up) below the circumstance, also can help promotion short time (<10 second) , in time (10 seconds - 5 minutes) athletic expression. And warm up can be helped decrease get hurt machine rate is the promotion because of muscle temperature. So researcher conclusion muscle / the promotion of core temperature is most important.

Nerve conducts efficiency: The addition of muscle temperature can promote neurological function and nerve to conduct speed.

Activation hind increases: PAP is a kind of muscle OK after contracting designedly ahead of schedule more the phenomenon with contractive effectively. In other words, the conduction that stimulates nerve muscle system to be able to increase it ahead of schedule / contractive efficiency. Nevertheless this kind of stimulation cannot pass tired, also cannot too relaxed, the person that deny can affect muscle to send force or cannot stimulate nerve muscle system effectively.

(psychological action) : Yes, you were not misreaded, warm up still can provide function of a few psychology! Scientists discover, warm up can offer time to let an athlete do good intention manage to prepare for the race that will begin, promote motion show thereby. In addition, warm up also can let athletes center spirit to review a motion.

But I play psychological effect because,bracket is, to common fitness crowd, we are not to play the game, also do not have necessary do good intention manage to prepare like professional athlete. So to us, psychological action actually not important.

So an effective warm up is one can raise muscle quickly / core temperature and the warm up that the principle enhances after applying activation.

How to apply this adequately to came at 2 o'clock warm up?

Want to promote muscle core effectively temperature, should choose muscle to participate in most exercise. Because muscle shares the ground more, the strength of expenditure is greater, from now on temperature ascendant ground is faster.

Want to use the principle that increases after activation effectively, should choose the practice that is close to most with the action that wants practice today. Because warm-up act is close to training movement more, jump over can " activation " the muscle that will use, can promote nerve muscle conductivity more.

That is to say, an effective warm up is a muscle participates in degree of most, warm up that is close to training movement most.

Then we look in light of now, whether did traditional warm up accomplish this at 2 o'clock?

The problem of traditional warm up

What is traditional warm up?

Traditional warm up is the warm up of most athlete and coach place proposal, can divide into 3 or 4 measure:

Spend gently have oxygen, for instance ran, bicycle. The eye ground of this measure is to raise muscle and core temperature, help function of promotion nerve muscle thereby.

Drawing, for instance static state, trends or PNF drawing. The eye ground of drawing is to increase articulatory plasticity and activity to spend, alleviate sarcous deadlocked hardness, decrease get hurt machine rate.

Because in last few years motion recovers more and more fire, people also more and more the value that realizes rehabilitation, so crowd of a lot of fitness can be done when warm up a few " mobile sex " little exercise (Mobility Training) , outside making big arm with bounce belt for instance, exhibit, "Activation " humeral sleeve flesh group, perhaps bind bounce belt in knee to do character 8 to go, "Activation " coxal muscle. Perhaps can use the muscle that bubble axis will come to boil to will be used, loosen " nervous " muscle.

Specific exercise, do before crouching greatly for instance bare-handed crouch greatly or empty bar crouchs greatly, spend dash gently before dash. Its eye ground is to let ready-made of nerve muscle system.

Nevertheless, traditional warm up is put in a lot of blemish.

The first, time is cost too much. If illuminate above really,4 move come the word of warm up, get time of on the flower 30 minutes at least. And to most fitness crowd, go without so much time at all warm up.

The 2nd, a lot of measure are redundant, for instance drawing, roll exercise of bubble axis, rehabilitation, spend gently even have oxygen.

Why are these measure redundant?

Static drawing:

I am advanced in two articles (1, 2) had conveyed my individual the view to drawing, because this is here,I do not make an explanation more.

Will in order to show some scientific data look, drawing (static state) can not decrease get hurt feeling of ache of machine rate, muscle, also cannot increase athletic performance, meet even the generation of block up force, affect the performance of force motion.

Drawing can increase articulatory flexibility and activity to spend really, but in this research, scientists discover common warm up having oxygen also can achieve similar result. Since both can increase flexibility, who can choose passivity and be who can choose passivity and active warm up? The word that chooses common warm up can raise body temperature not only, still can increase flexibility, kill two birds with one stone.

So I think static drawing serves as is wasteful time and energy at all for warm up, and the principle that did not apply above warm up at all.

Dynamic drawing:

Have more and more coaches, athlete and scientists to choose dynamic drawing to serve as warm up, because dynamic drawing has the profit of static drawing but the disadvantage that does not have it. That is to say, dynamic drawing can add articulatory flexibility, but the generation that won't affect force.

The drawing of condition of good Yu Jing of warm up effect of dynamic drawing or common warm up are main because at 2 o'clock:

Scientists think, because it can raise core and sarcous temperature effectively,the warm up effect of dynamic drawing is very. Of core temperature rise can let nerve suffer body to become more sensitive, make nerve pulse rate faster, increase speed of muscle fibrous systole and strength thereby.

Because dynamic drawing and athletic movement mode are more adjacent,the 2nd reason with better effect of dynamic drawing warm up is. If behavioral mode is more adjacent, can review its movement mode, let muscle and nerve suit ahead of schedule, it is OK when doing exercise to wait much better the ground sends force.

That is to say, dynamic drawing can promote a body to temperature is spent and review mode of its movement movement adequately. So dynamic drawing applied two principles of warm up.

But the issue came, if best warm up is OK,accomplish above the warm up 2 o'clock, why even dynamic drawing? Why to do its to move directly?

Take crouch greatly for, if stay the first action that is you greatly, why should ride 5-10 minute bicycle or the pace that run 10 minutes, do one swarm trends then little exercise of sex of drawing, rehabilitation, " mobile sex " exercise, crouch greatly next again? And group of a few groups of warm up must still do to just begin to make training group first when crouching greatly? Why to waste so much time and energy before crouching greatly, do not use directly however bare-handed crouch greatly or does empty bar crouch greatly begin warm up? If use bare-handed or empty bar to crouch warm up greatly, can one Shi Erdiao, can raise body temperature not only, still can review behavioral mode.

So, although dynamic drawing serves as warm up method to come,say drawing of condition of good Yu Jing, I think the behavioral mode that is inferior to moving from its directly begins.

Bubble axis:

The eye ground of axis of most person use bubble is to alleviate muscle " nervous " or " inflexible " feeling. Can resemble me already had said in an article afore, we know what just is far from now " nervous " or " inflexible " muscle. And so called " close " or " hard " it is a kind of feeling only completely, this kind of feeling cannot represent muscle to come up in angle of a physiology at all say to have any problem.

A lot of people think muscle is jumped over " close " jump over ache, but have so a research: Scientists want to know whether muscle ache feeling represents muscle to be spent stiff. Their call in 12 freewill person, check their inclined square flesh. Researcher undertook checking in on inclined square flesh 14 place, result discovery, the aching susceptibility is top two part on inclined square flesh also are the two part that spend lowest stiff. That is to say, muscle feels most the place of ache is the place with the softest muscle actually.

In addition, bubble axis after all whether the comment that loosens muscle to still have a lot of. Scientific research proves bubble axis and cannot make any changes to muscle on physiology angle. Be similar to drawing, bubble axis can let people feel muscle is absent so because it can reduce sarcous ache susceptibility,ache is. That is to say, when a person is rolling bubble axis, just began a possibility very acerbity ache, because sarcous ache susceptibility is tall,that is, but after boiling a little while, susceptibility becomes low immediately, also be absent so ache.

Roll bubble axis to regard warm up as the waste that also is a kind of time and energy so, also cannot apply the principle of warm up.

Rehabilitation / function / " mobile sex " exercise:

Current, "Activation " a catchword is inside gymnastical group, by rehabilitation or functional sex training ability popularity rises the likelihood.

Certain fitness personage says: As a result of the insalubrious lifestyle of modern people, as a result of people sit / station appearance is undesirable, a lot of muscle are in for a long time " nervous " , contractive condition, bring about shorten; Instead, certain muscle is in for a long time " drawing " , loosen condition, bring about lengthen and loose and faint; Certain muscle is met even atrophic; Be just like bedspring, be spun for a long time, can become flabby and faint; Be compressed for a long time, without retractility but character; Long-term need not, the meeting is rusty. And so called " activation " , restore original length and function to let these muscle namely.

For example musculus glutaeus maximus: I often am heard say to be in when sitting, musculus glutaeus maximus is in condition of a drawing; If sit long, it can lengthen, do not know how to contract, forget it originally function; Get before crouching greatly so " activation " ability of musculus glutaeus maximus restores it originally function, make it completely contractive.

Barren Miao! The main function of musculus glutaeus maximus extends coxa namely, say simplier, must use musculus glutaeus maximus when we stand every time. Hypothesis musculus glutaeus maximus does not know how to contract really, forgot oneself originally functional word, after that was doing 8 hours, we did not rise with respect to the station! Do you feel possible? And we are in when crouching greatly, no matter be,neck hind still is before the neck, tall bar still is small thick line, must use hip joint, must bend coxa extends coxa again. So every time when we crouch to crouch again, musculus glutaeus maximus is sending force, systole.

Accordingly we do not need to do a few specific exercises to come before crouching greatly " activation " musculus glutaeus maximus, should ensure oneself movement reachs the designated position only, weight is quite heavy, all muscle that need to send force can send force, although you may be not experienced,sending force to them.

So " activation " just be one sounds very the term of cruel, do not represent some muscle really " forget " or " lose " its originally function. The true meaning that activations actually lets you contract ahead of schedule namely some muscle, make you new feel that fast sarcous systole feels, when taking exercise next, OK more recognizant sex ground experiences that muscle. Why doesn't that begin warm up with today's training movement directly? Be in next warm up when does recognizant sex ground experience the muscle with contractive at ordinary times not sharp move?

Spend gently have oxygen:

A lot of people can choose to do motion having oxygen raise muscle / core temperature, because have oxygen (for instance ran or ride bicycle) use many leg ministry muscle, and leg ministry is the body is occupied accumulate most muscle group, so temperature rises more quickly. But to our fitness crowd, fighting obstruction to train ability without oxygen is crucial. And fight obstruction training, especially barbell kind the skill with behavioral certain need and exercise ability are accomplished. Although spend the method that having oxygen is temperature of body of a very good promotion gently, but if our training is to fight obstruction not to have oxygen training, why to rely on to do even oxygen comes warm up? Why to want the training that do to begin from today directly? With training the movement comes the word of warm up, can raise body temperature not only, still can review training motion.

So traditional warm up still is put in a lot of problems, waste time not only, include a lot of very magical sounding again but the measure that proves without enough science.

That to gymnastical crowd, after all Where is effectively warm up?

How warm up?

I offer for everybody below I think the the most effective, most reasonable, warm up method that expends time least of all.

This warm up can be divided for two kinds of warm up, overall warm up and specific warm up: The eye ground of overall warm up is to raise body temperature quickly, and the eye ground of specific warm up is to review training motion, be close to the weight of training group slowly.

The private parts trains:

The principal training movement of leg ministry has crouch greatly or pull forcedly, and these two movements need a lot of muscle group participate in, so they can serve as warm up.

Begin with empty bar first, do 5 groups, every groups 10, every rest between the group 60 seconds. This can calculate for overall warm up, make temperature fast and elevatory.

Begin warm up series then, do 5 groups, every groups of 3-5. Make 1-2 group with empty bar first, add weight slowly with odd 3-4 group next, until be close to training weight.

Example: Small today black crouching training group greatly is 140kg, that is in finish 5x10 after empty bar crouchs greatly, can choose empty bar X5, 60kgx5, 80kgx5, 100kgx5, 120kgx5 is empty perhaps bar X5, 60kgx5, 100kgx5, 120kgx5, 130kgx3.

Small today white crouching training group greatly is 80kg, that is in finish 5x10 after empty bar, can choose empty bar X5, 40kgx5, 50kgx5, 60kgx5, 70kgx3.

The upper part of the body trains:

The upper part of the body can be divided for bosom, shoulder, back, and its are principal the movement is pushed to lie, choose, row. Nevertheless the problem is the muscle that training of the upper part of the body participates in group those who do not have a private parts is big, like unlike crouchs greatly or be being pulled forcedly can apace raises temperature, so I suggest to use Barbell Complex or " barbell is integrated " the overall warm up that will serve as the upper part of the body.

"Barbell is integrated " rise gather of many barbell movement to be done together namely, can regard a kind of HIIT as. Will do with empty bar, choose 5 actions, every movement does 10, between every movement nonstop.

For instance: 10 row, 10 Romania are pulled forcedly, 10 break up high, 10 choose, 10 crouch greatly or 10 row, 10 traditions are pulled forcedly, before 10 necks crouch greatly, 10 10 choose, straight legs bend forward personally. . . The practice is very much, can oneself choose.

I suggest to do 2 groups of barbell integrated very enough, because you are met,discovery can make you throb to accelerate and perspire 1 group only.

After overall warm up, will serve as specific warm up with today's movement, and method of specific warm up and above identical, do 5 groups, every groups of 3-5. Make 1-2 group with empty bar first, add weight slowly with odd 3-4 group next, until be close to training weight.

Before warm up needs to train a movement in the first only, these are done, lookingly is to let the body get ready go completing action of the first training. Movement of a few training returns otherwise to want to make warm up group at the back of that? movement of a few training is identical muscle at the back of the basis group.

If from the back movement of a few training or experienced identical muscle group if, before I suggest to making the 2nd motion, do 3 groups of warm up. The 3rd movement does not need to making warm up group.

For instance: Small black crouch greatly first today, pull again forcedly, final pedal leg. I suggest to be in after crouching greatly, do 3 groups to pull warm up troop forcedly. After be pulled forcedly, need not make warm up group direct pedal leg.

If odd training movement is experienced different muscle group if, my proposal redo specific training.

For instance: Xiaobai crouchs greatly first today, lie again push, pull forcedly finally. I suggest to be in after crouching greatly, do 5 groups specific lie push warm up group. Lying after be being pushed, do group of 3 groups of warm up to be pulled forcedly.

Some classmate may say: "If I do not do barbell training today, become dumbbell and the word that appliance trains only, how to do? How to do??

Sure, although do not do barbell training today, also can serve as overall warm up integratedly with barbell, because barbell can practice systemic muscle integratedly, and and common photograph having oxygen is compared, the rate that promotes temperature is rapidder, be close to the behavioral pattern that defies obstruction training more. After overall warm up is over, with today's training the movement begins specific warm up.

Want to learn the two big principles of warm up only, other fights resistance training is identical also:

1. overall warm up, participate in most movement to promote the body temperature quickly with muscle, for instance barbell crouchs integratedly, greatly, pull forcedly.

2. specific warm up, with today's training the movement reviews behavioral mode, arrive lightly heavy, from arrive slow fast, let body ready-made gradually.

Summary

Actually warm up imagines the ground without people money of time of so complex, cost, fee. Generally speaking warm up is in can do inside 15 minutes at most calm.

Unless you are old people, flexibility is particularly special poor, you may need more time to come warm up. But to great majority person, need to spend so much time far from.

If you are not old people, but the word of the fitness of warm up ability that needs 30 minutes really, the body that shows you has big problem. The proposal cures these hurt retraining first.