This is an automatically translated article.
Video content is professionally consulted by Doctor Nguyen Khoa Binh - Vinmec Nha Trang General Hospital
For those who have a daily exercise routine, warming up when exercising will make exercise easier, avoiding most injuries.
Some of the wrong warm-up moves that many people often make are:
Wrong joint rotation: Rotating the knee joint to warm up when running is a mistake that many people make. According to Doctor Nguyen Khoa Binh - Vinmec Nha Trang, the reason the knee rotation is wrong is because the normal movements of the knee joint are usually: flexing, stretching, turning inward, turning out. Rotating the knee too much to warm up during exercise can weaken the structures that hold the knee in place before running. Static stretch: A movement that stretches a muscle group and holds that position for 15-30 seconds. This warm-up movement can increase the risk of injury and harm the body. Especially speed and strength sports... People should not apply static stretching to warm up before running, but should do it after each training session to help recover faster. Doctor Nguyen Khoa Binh - Vinmec Nha Trang instructs how to warm up when practicing correctly as follows:
For jogging, the way to warm up when practicing is to walk first and then go fast. This is a safe full-body warm-up for practitioners. Stand up - sit down: The limb practitioner needs to go down to the thighs parallel to the ground, not too low. Lower the knee in place: This warm-up before running is done by standing upright, stepping one foot forward, the back foot lowering the knee. Each side do 5-10 times. Jumping high-fives on the head: Stand relaxed, legs slightly closed, and then jump with your feet slightly wider than shoulder-width apart, bringing your hands up. Jump back to the starting position. High jump in place: Raise your legs, thighs parallel to the ground, alternately jump each leg 1. This warm-up movement when running is done 15-20 times. Heel-to-butt run: Running in place, this pre-run warm-up will help warm up the hamstrings. The above are very simple warm-up movements that anyone can do. Each person should do this before entering the exercises to help limit possible sports injuries.
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