Heating and stretching before exercise
| WARMING-UP |
benefits Warming
Some of the benefits of warming up is as follows:
1. Increase in body temperature as well as networks.
2. Increasing the blood flow through the muscles active.
3. Increase your heart rate so that it can prepare the system
work the heart and blood vessel (cardiovascular).
4. Raising the level of energy emitted by the body's
metabolism.
5. Increase the exchange (binding) of oxygen in hemoglobin.
6. Increase travel speeds nerve signals that govern body
movement.
7. Improving efficiency in the process of reciprocal
innervation, making it easier for the muscles to contract and relax more
quickly and efficiently.
8. Improving physical working capacity of athletes
9. Reduce the tension in the muscles.
10. Improving the ability of the connective tissue in the
movement elongated or stretched da increased psychological condition of the
athlete's body.
Routines and length of time in warming up should be adapted
to the physical abilities of athletes and conditions. In essence, the heating
should be intensive enough to increase body temperature, causing sweating, but
do not warm up too much, causing fatigue. In cold weather warm-up exercises
that can be performed more intensively.
Heating or warming-up has its own sequence so that the
preparation conditions of the body and the body temperature was prepared in a
condition to exercise, therefore you need to know some of the correct way to
warm up properly, the heating should be carried out in the correct sequence,
namely
1 Lifting head to the front of the neck muscles 8
2 Mendorongkepala down the back of the neck muscles 8
3 Push head to the right and left neck muscles right and
left 8
4 Turning to the right and left neck muscles right and left
8
shoulder
Muscle Movement names the affected Number Count
1 right shoulder to left shoulder bent right 8
2 The left shoulder is bent to the right of the left
shoulder 8
hand
Muscle Movement names the affected Number Count
1 The right hand is brought leftist, left-arm elbow hand
pressed on 8
2 Movement at hand just behind the upper arm 8
3 The right hand is brought back, elbows pressed with his
left arm on 8
4 Movement at hand just behind the upper arm 8
5 Hands clenched, driven to the top of the finger and
forearm 8
6 Hands clenched, driven to the upper right and upper arm
finger 8
7 Hands clenched, driven to the top of the left fingers and
arm on 8
8 Hands clenched, fingers and pushed to the front of the
upper arm 8
9 hands pressed together, fingers and pushed to the back of
the upper arm 8
waist
No Name Movement Muscles are affected Total Count
1 Waist driven to right and left 2x 2x waist / hip 2 × 8
2 Waist rotated to right waist / hip 8
leg
Muscle Movement names the affected Number Count
1 The right leg bent, left leg straightened out to the side
of her upper thighs 8
2 Movement at the foot just behind the upper thigh 8
3 The right leg bent, left leg straightened behind her upper
thighs 8
4 Movement at the foot just behind the upper thigh 8
5 Feet appointed to the back of the thigh front part 8
6 Feet appointed to the side of the side of the thigh 8
7 sitting position, legs affixed to the palm, thigh pushed
down the muscles of the groin 8
8 supine position, one leg bent, straightened body oto
quadriceps 8
Dynamic heating
No Name Movement
1 Applause above and open the feet shoulder width apart legs
and armpits 2 × 8
2 2 opening movement elbows, armpits hand 2 moves
merentangan 2 × 8
3 Letter S Shoulder 2 × 8
4 pick-foot to touch the hand of the upper thigh 2 × 8
5 Rotate the waist to the right and left waist 2 × 8
6 nodded right and left side of the neck 2 × 8
7 nodded up and down the neck of the front and rear 2 × 8
Interest Stretch
 |
| STRETCHING |
Next after warming up, then began to stretch. One goal of
stretching is to achieve flexibility, the ability to move muscles and their
joints in all areas of movement. However, stretching is only useful if done
properly as it should be. Some of the reasons why the athletes to stretch to
improve and enhance the flexibility of the body is as follows:
Benefits of Stretching Muscles Before Sport are:
1. To improve the physical fitness of an athlete.
2. Can optimize capture power, training, and performance of
athletes in a variety of forms of movement are well trained.
3. Can improve the mental and physical relaxation athletes.
4. It enhances the development of body awareness athlete.
5. Can reduce the risk of joint sprains and muscle injuries
(cramps)
6. Can reduce the risk of back injury
7. Can reduce muscle soreness.
8. Can reduce the excruciating pain during menstruation for
women athletes.
9. Can reduce muscle tension.
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