In judo learning, warm-up before judo training is a very systematic thing. There are many details that need to be paid attention to, and good warm-up habits are the key to reducing unnecessary injuries. The following is the judo teaching organized by the editor of the knowledge network: the process of judo warm-up activities, welcome to read.
Judo warm-up step one – regular warm-up
In fact, it is what most people think of as a warm-up, such as jogging for 5-10 minutes, or doing some pyramid-style warm-up exercises in a short period of time. The main purpose of such a warm-up is to increase the temperature of the muscles, and this kind of warm-up is also similar to a signal, because the blood circulation is accelerated, and the body The nutrient supply to the parts is also accelerated, which sends a signal to the brain-calling it to enter a state of exercise. Many people’s warm-up stops there. Some people even warm up for more than 30 minutes. In fact, it is not called a warm-up. Appropriate exercise can increase the heart rate and body temperature, but this is far from over. This is just the beginning of the warm-up.
Judo Warm-Up Step 2 – Stretching (Static Stretching)
Before, because of moderate exercise, the muscle temperature has risen, so the stretching step will be more effective, so be sure to remember to warm up before stretching.
And here we mainly talk about the second step is static stretching.
Static stretching is when the stretched muscle or muscle group is in a state of tension due to the displacement of your movements.
Generally speaking, when statically stretching a certain muscle or a certain muscle group, you need to stop at the maximum muscle tension for about 10 seconds, or more, which is flexibly selected according to your exercise intensity and flexibility. Poor fitness friends must not forcibly stretch, it will have the opposite effect, and it will be gradual.
Static stretching has the following benefits:
First: Static stretching can enhance flexibility, which can reduce unnecessary injuries in sports. For example, some sports injuries are caused by flexibility beyond their ability.
Second: In the process of static stretching, because it will lengthen the muscles and tendons, it will increase the “space” of the muscles, and some physical problems can be solved, and through bodybuilding competitions, everyone will also find that high-level bodybuilders are also flexible and flexible. Surprisingly good.
Judo Warm-Up Step 3: Warm-Ups Targeting Specific Muscle Groups
Judo trainers should have their own training plan every day, such as chest, back legs, etc., and so on.
Therefore, there are also primary and secondary points for the stretching parts. For example, when training the chest, a part of the targeted stretching should be performed on the pectoralis major, deltoid, and triceps. In short, the main target muscle groups involved in the exercise should be given priority.
Judo Warm-Up Step 4: Stretching (Dynamic Stretching)
There are many videos of dynamic stretching that can be found on the Internet. Basically, some body twists, bounces, etc. are used to make the target part move within a relative range of motion.
Judo warm-up final step: finishing the movement
The finishing exercise is actually the finishing work after the judo exercise. For example, you can relieve the accumulation of metabolic waste with appropriate low-intensity aerobic exercise. This is the finishing exercise. Repeated stretching exercises after judo training is also the finishing exercise, and proper nutrition is given. In addition, it is also a finishing exercise.
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