Many sports fans, when they are engaged in sports, tend to change their sportswear or move freely to start the sport. Perhaps they do not know that they have had side effects on the body and physiology, acute injuries (such as fractures, tendon tears) and chronic Injuries (such as fatigue fractures, wear of the joint capsule) will follow, and the occurrence of sports injuries will not only make you less enjoyment of sports for a short period of time. In more serious cases, you may not be able to engage in the sport again.
Warm-ups are often categorized as part of physical fitness in general sports books. However, for rock climbing enthusiasts, basic techniques are recommended, that is, the so-called "tired body training is ineffective, and the outgoing arm can be played. The wrists in front of the table net change the ball. The lack of warm-up will have a crisis of sports injuries." Warming up or down will significantly affect the climbing technique because its effect is: (Note 1)
First, it can increase the speed and strength of muscle contraction.
Second, it can improve muscle coordination.
Third, it can prevent or reduce the damage of muscles, tendons and ligaments.
Fourth, in endurance sports, it can accelerate the emergence of "renewable gas" (commonly known as the wall-hit period).
Fifth, reduce the pressure.
Sixth, increase the fun of sports.
The physiology machine turns: (Note 2)
First, muscles contract and relax faster.
Second, due to the reduction of muscle viscosity, the muscle contraction efficiency is improved.
Third, the ability of heme and muscle proteins to bind and release oxygen is enhanced.
Fourth, the metabolic process improves.
Fifth, the vascular wall resistance decreases.
6. The sensitivity of nerve receptors and nerve conduction velocity can be improved due to proper elevation of body temperature.
7. The increase in body temperature can stimulate blood vessels to dilate.
The following is a detailed description of warm-up:
Warm-up Exercise: Any preparation before sports, such as muscle stretching, body swing, and jogging, is called warm-up exercise. There are generally three stages of warm-up (called warm-up trilogy). The first is general exercise, the second is soft exercise, and the third is psychological preparation.
First, the whole body movement: mainly to let the body function all warm up together, generally to achieve the effect of brisk running, such as winding in the 400-meter runway 2-3 laps. The distribution of natural rock in the country is not on the side of the road. Even if the Yangmingshan cannon rock is so close to the roadside that it is necessary to climb a tough Han slope, the first stage is considered as completed. In the first phase of the artificial rock site, alternatives are required to complete.
Second, soft exercise: that is, muscle stretching exercise, so that the body's muscles, joints, ligaments do slow stretching first, so that the body's blood circulation gradually accelerated. This helps the body adapt to the increased speed of the heartbeat as a result of the activity, and the muscles and nervous system. The way of stretching can be divided into two types: (Note 3)
(1) Passive or static: It means that there will be no forceful stretching from top to bottom or back and forth, but it will remain in the last stretched position for some time.
(b) Actively or elastically: including jerk or automatic movements up and down or back and forth, but not staying at the last stretch position.
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