运动前如何做好热身运动?

Hi, I'm Leslie Nesbitt for About.com Health. One of the most important things you can do before working out is warming up.

Why Warm Up?

Definitely don't skip this step. Many times if you do, you'll feel very sore. You can even risk injury if you don't warm up. And you don't need any tools to warm up. It's very basic.

运动前的热身是不可或缺的，如果跳过这些最简单基本的热身运动，运动后很有可能就会感觉酸痛缠身。

Warm Up Breathing

Let's just start by breathing in and out through the nostrils. And you want to breathe in through your nose for a count of three and then exhale. That's going to calm your mind and bring you into the present so that you can really focus on your workout.

从深呼吸开始吧，数到3，2，1，让自己放松心情，思绪关注到现在的锻炼中。

Begin Increasing Heart Rate

So let's get started. Even a basic march is great. Don't forget, drinking lots of water is very helpful. I'm moving my arms so that we can also bring circulation and warming up into those shoulders. If you're ready, go ahead and take this into a skip. Continue breathing, and make sure you're dropping your heels as you do this. And if you want a little bit more you can even jog in place. Remember we're still breathing during this and warming up that entire body.

喝水！足够多的水是非常有帮助的。在深呼吸训练的基础上，加入伸展运动和腿部运动使全身血液循环起来。

Upper Body Stretch Warm Up

Let's interlace the fingers- we're going to reach overhead, then stretch to the side. Now remember, you want to warm up for a minimum of 6 minutes. 8 to 10 minutes is preferable. Now if everything's ok with your back we're going to come into a forward fold. We're going to avoid this if you have any back issues. Just let the arms and shoulders and head hang heavy and also you can micro-bend the knees.

I don't recommend straightening them or locking them until you're more loose. Then you're going to slowly roll up, rounding the spine, pulling in the abdominals, and then pulling the head up last. If you want more dynamic moves as you're warming up, you can press up and reach, so we're warming up those shoulders and we're using those legs as well.

上半身伸展运动。

Lower Body Kick Warm Up

Finally use kickboxing moves to warm up again. So you're kicking forward and kicking back, alternating those legs. Hands on the hips if you prefer. Keep breathing.

下半身踢腿运动。

Warm Up, Cool Down

One last thing, as you're finishing up your warmup, don't forget to cool down gradually before you pick up those weights or resistance tubes. So go ahead and skip first, then bring it down to a march. Keep breathing and drink that water.

最后要强调的是，在热身运动完成之后，别忘了要给自己一段散热的时间，深呼吸、喝喝水再投入正式运动中吧。

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