How to do warm-up exercises for children?

Children often have many minor illnesses, so parents want their children to increase physical exercise, so as to improve their resistance. However, children's bodies are relatively weak. If they do not master the methods during fitness, it will cause physical damage. Especially before intense physical exercise, they also need to do some warm-up exercises. So how should children do warm-up exercises?

1. Sports that are beneficial to height growth: volleyball, basketball, football, ballet, aerobics, stretching gymnastics, skipping rope, and jogging.

2. Exercises that are not conducive to height growth: weightlifting, weight-bearing exercises, excessive exercise, and excessive exercise (marathons, etc.)

After learning that some exercises can effectively increase height, here is a set of specific height-increasing gymnastics recommended for everyone:

Height-enhancing exercises

In summary, there are 12 words: warm up, walk, run, stretch, hang, jump

a. Warm up

Keep your body upright, then lean forward, stretch your arms and swing them backward and upward with force.

b. Walking

Swing your arms wide and move forward powerfully.

c. Running

Start by running in small steps while placing your hands on your shoulders and turning your arms forward with your elbows bent; then quickly run and jump 25-50 meters. Repeat 4-6 times, taking a short break between each time.

d. Stretch

Stand on your heels and stretch your arms straight up and out in all directions. Repeat 6-8 times, taking short breaks in between.

e. Hanging

Hold the horizontal bar tightly with both hands and let your body hang in the air. It is best if your toes can lightly touch the ground when hanging down, and then do pull-ups. Boys can do it 10-15 times a day. Girls can do it 2-5 times a day.

Exhale as you pull yourself up, and inhale as you slowly lower yourself down. After completing the exercise, walk around to relax your muscles. After your hands are relaxed, clench your fists tightly, place your hands in front of your chest, then loosen your fingers, then open your eyes, open your mouth, relax your brows, relax your facial muscles, and then lie on the bed to relax the muscles in your back and arms. In short, learn to exert maximum effort and relax as much as possible.

After practicing the hanging method for a while, you can do incremental stretching on this basis. The method is to hang for 20 seconds first, then tie a 5 kg sandbag to each leg, and hang for another 20 seconds; after that, fix it to the horizontal bar with a belt, hang for 15 seconds, then put on a 10 kg iron sand vest, and hang for another 15 seconds. However, time and weight are not absolute and may vary from person to person.

f. Jump

Jump with your feet and use your hands to touch tree branches, basketball hoops, ceiling, etc.

Do 10 times in a set, jumping up for 5-7 seconds each time, with 4-5 minutes interval between each set. Try to keep your body in the maximum possible stretch.

In addition, you should regularly participate in basketball, volleyball and swimming. When grabbing the basketball and dunking the ball, you must jump hard and actively fight for every high point ball. Because jumping is the main training content, you should jump with all your strength about 200 times a day.

Tips: Do warm-up exercises carefully. Proceed step by step. You can choose to practice some of the exercises first, and then do the whole set of exercises after a period of time. From the very beginning, you should pay attention to performing the required number of movements. Don't do whatever you want. After each exercise, you should take a short break to steady your breathing and fully relax your limbs. After completing the entire set of exercises, lie flat on the floor, tighten your back and buttocks muscles, and slightly straighten your waist. Do exercises at least 3-4 times a week and persist, and you will see good results.

How about it? After reading the above detailed introduction to this issue, I believe everyone has already understood clearly how children's warm-up exercises should be done. No matter what kind of exercise you do, warming up before doing it is essential. There are many benefits to warm-up exercises. For example, you are less likely to get cramps when exercising after warming up. It is important to do a good warm-up exercise and don't be careless. It should be done step by step.