3 phases of physical warm-up

• April 20, 2024

The Physical warming before performing exercise It is essential to prevent injuries . The heating should last between 15 and 20 minutes, everything depends on the sport that you are going to practice. It is also a priority to stretch the muscles to avoid contractures.

Experts recommend to start the preparation with aerobic exercise rhythmic and then a short race must be done. GetQoralHealth tells you what the three phases of the Physical warming .

Phase 1: Start walking and increase the pace to finish in a smooth race. You can also use an elliptical or a stationary bicycle to increase the speed gradually. This activity is recommended for people who have joint problems or suffer from lumbago.

Phase 2: It is time to prepare the arms for the physical activity , start making circles with your hands. In this phase it is also important to strengthen the muscles of the neck, for it slowly turns the head. Then, do abdominals for two minutes.

Phase 3: The exercises that are included in this block depend on the sport that you are going to perform, these have to be related to the movements that will be made in sports practice. If you are going to play soccer, the ideal is a walk; If you are going to train in the gym choose the stretching.

The key to warming up is to stretch muscles , to respond better to any extra effort to protect the bones and avoid injury if a fall occurs. Good luck!

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Video Medicine: Warmup, Stretching & Glute Activation (April 2024).