August 9, 2021

【運動要熱身】熱身時間因人而異

⭐夏天熱身時間可以短一點
⭐亦要視乎進行哪類運動而定
#星期一踢走BlueMonday

運動前熱身重點
不正確的運動方式容易造成運動創傷,熱身運動就是最常被忽略的一環;熱身能提升體溫、增加肌肉彈性及神經靈敏度,更可增加肌腱及靭帶的延展性,減少拉傷肌肉的可能。
何謂足夠的熱身運動?要視乎年紀、體質、天氣、運動強度而定,進行帶氧運動例如慢跑,需要的熱身時間相對短;如進行短期爆發且高強度的無氧運動,例如100米賽跑、籃球、欖球等,需要的熱身時間相對長,目的是令體溫上升、心跳頻率增加,達到輕微出汗的程度,令身體能盡快適應運動強度。然而熱身時間並非越長越好,如過度的話會造成體力下降或疲勞,影響運動效果。

簡易熱身運動推介:

?? 頭頸
右手放在頭部左側,把頭輕輕往右面壓,讓右耳拉近肩膊,維持動作約15秒,換左手重覆動作。

?? 上肢
舉高右手,屈曲並以指尖點着背部,左手將右手踭向左拉,令右肩有拉緊感覺,維持動作約15秒,左手重覆動作。

?? 下肢
動作一:前後腳站立,腳尖向前,腳跟著地,前腳屈曲,後腳拉直,上身保持垂直重心向下壓,令後腳小腿肌肉有拉扯感覺,維持動作約15秒,換另一隻腳重覆動作。

動作二:右腳向後屈起,以右手從後握着右腳腳掌,用點力向上拉,大腿保持伸直讓肌肉有拉扯感覺,可找扶手協助平衡,維持動作約15秒,左腳重覆動作。

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Warm-up before exercising
Improper exercise forms and motions can cause injuries, and more often than not, it is due to the lack of warm-ups. Warming up can increase the body temperature, improve the elasticity of muscles and the sensitivity of nerve receptors, hence, reducing chances of injuries.

So, how long should a warm-up last? It depends on the individual’s age, body constitution, the weather, and the intensity of the sport. Aerobic exercises such as slow jog would require a shorter warm-up time.

On the other hand, anaerobic exercises that are of short length with high intensity such as 100m dash, basketball, and rugby warrants a longer warm-up. This is to increase the body temperature and heart rate and to help the body to sweat a little, so the body can get accustomed to the intensity more effectively.

Yet, it does not mean the more time you spend on warm-up, the better it is, because excessive warming up can reduce the stamina and cause exhaustion even before the actual sport takes place.

Some simple warm-ups:

?? Head and Neck
Place your right hand on the left side of your head and gently push your head towards the right side until the right ear is close to the shoulder. Keep the position for 15 seconds. Repeat with left hand on right side of head.

??Upper limbs
Raise your right hand and bend it downwards with finger tips touching your back. Use your left hand to pull your right elbow towards the left until you feel tightness on the right shoulder. Keep the position for 15 seconds. Repeat with left hand.

?? Lower limbs
Action 1: Stand with one leg in front of the other, point the feet to the front, and make sure the ankles are on the ground. Bend the front leg and straighten the other. Keep the body straight and lower the center of gravity, so you can feel tension on the calves. Maintain the same position for 15 seconds and repeat the same process for the other feet.

Action 2: Bend the right leg backward and hold the feet with the right hand. Pull the leg upward as much as possible, but keep the thigh straight and make sure there is tension in the muscles. Use a handrail to stabilize the body, if necessary. Maintain the same position for 15 seconds and repeat the same process for the other feet.
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