What is the most important thing about fitness? I think maintaining a healthy body is the most important, and the purpose of fitness training is to make the body stronger. If you are physically injured during training, it goes against the essence of fitness. So how can we effectively avoid injury? In addition to performing regular and correct movements, it is more important to warm up before training. Warm-up training is to prepare the body before the formal training, so as not to be suddenly stimulated and injured during the formal training.

Before exercising, many small partners will also perform warm-up training, such as jogging for ten minutes before strength training to increase the body temperature. Although there are certain effects, there are still some shortcomings.

If you say you want to do squats, just do a jog to warm up before that. Then in squat training, you will find that some muscles in the upper body are still very stiff, which affects the effect. This is relatively weak, and an insufficient warm-up may even strain a muscle.

Therefore, the warm-up must be in place, and some "small movements" need to be done to keep the body in the best fitness state. Next, I will recommend a few very practical "little actions". None of these will show that you are not proficient in fitness. Super practical, simple and effective warm-up exercise to improve your performance.

1. Elastic band shoulder wrap

The purpose of using the elastic band for warm-up shoulder wrapping is to increase the flexibility of the joints through the rotation of the hands, so that the shoulder joints secrete more lubricating fluid. Because when doing upper body training such as pull-ups and high pull-downs, it will bring a lot of burden to the shoulder joints, and a sufficient warm-up will make you more comfortable during training.

2. Elastic band straight pull

This action is similar to the chest expansion, except that you hold an elastic band in both hands and use the resistance of the elastic band to enhance the warm-up effect. When doing this exercise, you can adjust the length of the band to change the resistance. The shorter the band, the greater the resistance. Try to use shorter elastic bands to increase the warm-up effect.

3. Internal rotation of the elastic band

This move is also a common shoulder warm-up. Use the resistance of the elastic band to perform an internal rotation of the arm. If you don't have an elastic band, you can also train with a rope. In this warm-up exercise, make sure your elbows are as fixed as possible and your forearms are always perpendicular to your body.

4. Seated Leg Stretch

This is a warm-up exercise for the lower body, and the most important part of the lower body is the knee joint. The flexion and extension of the leg allows rapid movement of the knee joint. In this movement, you need to pay attention to keep your back close to the seat, adjust your knees to align with the axis of the machine, and keep your whole body tight.

5. Wine glass squat

This is also a lower body warm-up, which is great both before and after training. Do squats with a kettlebell or dumbbell in both hands. Pay attention to the distance between your feet and shoulder width, straighten your waist and tuck your belly, look straight ahead, and then slowly squat until your thighs are perpendicular to your upper body.

The above five movements are the warm-up movements recommended by the editor, including upper body warm-up movements and lower body warm-up movements. The combination of the five movements in Jiangsu and Zhejiang has become a systematic warm-up training, which can make the whole body move and enter the state faster. In short, fitness should not only focus on intensity, but also on warm-up training before training. You can only perform better in formal training if you move your body first.