WARMING UP (HEATING)
Warm-up or can be called warm. That should be done before doing sports activities. It's very important for us, including athletes
before exercise. With heating will provide adjustments on the condition of the athlete's body during rest (relaxed) before exercise. The
importance of warming can improve athlete performance and reduce the
likelihood of injury during exercise by mobilizing (moving) both mental
and physical condition of an athlete. Besides
flexibility exercises and stretching aimed at improving the outreach of
motion (range of motion) are progressive and permanent. Before you perform stretching exercises should first do warm-up exercises.Forms of warm-up exercise routine, there are three categories, namely:
. Passive warm-up, a warm-up exercise using equipment crate using a heating pad (heating pads), steam bath (hot shower)
. General warm-up, warm-up techniques seing is used in warm-up exercises. This technique uses multiple movements vary and are not directly related to the movements used in the exercise itself. Those included in this technique is calisthecnics movement, brisk walking, jogging and jumping rope.
.
Formal warm-up (specific warm-up), which includes heating movements
mimicked gerakan2 which is used in the actual sporting activities, with
reduced intensity (decreased).
Warming up before sports activity very useful for our body, such as:
. Raising the temperature (temperature) and body-tissue networks.
. Increasing blood flow through the active muscles
. Increase your heart rate so it will be his job mempesiapkan cardiovascular system (heart and blood vessels)
. Increasing exchange (oxygen binding in hemoglobin)
. Raising the level of energy expenditure by the body's metabolism
. Increase the speed of nerve signals traveling ordered gestures.
. Increase the speed of neural signals traveling ordered gestures.
.
Increasing efficiency in the process of reciprocal innervation, (making
it easier for the muscles to contract more quickly and efficiently)
. Increases physical work capacity of athletes.
. Reduce the tension in the muscles.
. Improve the ability of connective tissue in the longitudinal motion (stretch).
. A growing body of athlete's psychological condition.
The
intensity and length of time in doing warm-up exercises should be
tailored to the athlete's physical capabilities and conditions (Do
dipaksakan.OK). Installation exercises can be intensified to increase the body temperature, causing sweat on our bodies out. But do not overdo the resulting fatigue. heating is not only done when going to work out. But it can be done every morning we wake up. Before performing daily activities most minimal of 15 minutes or if possible ± 30 minute routine every day. This
is very useful to keep the freshness and stability of our body to
perform daily activities hari.Sampai here ya ... infomasi about the
importance of warming for our bodies. Mocca and continued with the next article. namely, how to do warm up exercises. thanks hopefully useful.
A. . Understanding Physical FitnessPhysical
fitness is the body's ability and the ability to make adjustments
(adaptation) to physical deliverance given to him (from the work done
during the day) without causing excessive fatigue.
B. . Benefits of Physical Fitness ExerciseExercise
physical condition (Phisical conditioning) plays a very important to
maintain or increase the degree of physical fitness (physical fitness).
The degree of a person's physical fitness will determine his physical abilities in carrying out their duties everyday. The higher the degree of a person's physical fitness, the more higher the physical work ability. Denan other words, their work more productive if increasing physical fitness.
C. . Shapes JasmaniMeliputi Fitness exercise:
. Exercises power
. Exercises speed
. Endurance exercise
. Agility exercises
. Exercises explosive power (power)
. Exercises flexibility
1. . Exercises StrengthPower is the ability of muscles to perform contractions to generate tension against a resistance. Muscle strength is a very important component to improve overall physical condition. This
is caused by: 1) the strength is the main driving any physical activity
and 2) power plays an important role in protecting athletes or people
from possible injury.The forms of Strength Training:a) arm muscle strength training: aims to strengthen the arm muscles, for example by doing push-ups.b) Exercise abdominal muscle strength: to strengthen the abdominal muscles, such as doing sit ups.c) exercise the power of the back muscles: to strengthen the back muscles, for example do a back lift.d) Exercise the power of the arm and shoulder muscles: to strengthen the muscles in your arms and shoulders.
2. . Exercises increase in speed (speed)Speed is the ability to cover a distance in the shortest possible time.These forms of exercise to improve speed, among others:1) Run quickly with distance of 40 and 60 meters: one to train velocity.2) Run by varying the pace began to slow, faster and faster).3) Run up the hill (up hill): to develop the dynamic power (dynamic strength) leg muscles.4) Run down the hill (down hill): to train frequency speed footwork.5) Run up the stairs of the building.Some notes to be aware of the speed training include:1) Exercise performed at baseline velocity of a unit training, when the muscles are still strong.2) The intensity of exercise is at a sub-maximal or maximal.3) The distance between 30-80 meter distance is considered good for the general pace coaching.4) The number of repetitions between 10-16 times and consists of 3-4 series.5) For high explosive (explosive speed) can be trained with the addition of the load of no more than 20% of the maximum load.6) The period of rest between repetitions (repetition) 1-3 minutes, while the rest time between series to 6 minutes longer.
3. . Exercise increases enduranceEndurance is the ability to do work in a relatively long wakltu. Another
term often used is respiratio-cardio-endurance vaskulair the durability
associated with respiratory, heart and blood circulation. Therefore,
a form of exercise to improve endurance cardio-respiratory-circulatory
called secondary ergosistem trained through improved primary ergosistem
(neuromuscular system and skeleton).1) Exercise muscle enduranceMuscle endurance is the ability of the muscles to perform a task that taxes your muscles in motion a long time. One form of exercise is muscle endurance weight training (weight training).a) Principles of weight training(1) Strength training should be preceded with a (warm up) the overall warming.(2) The principle of overload should be applied.(3)
As a rule it is recommended to carry no more than 12 and no less than
RM 8 RM (repetition maksilmal) for any form of exercise.(4) To ensure effective muscle growth, any form of exercise done in 3 sets with a break between each set about 3-5 minutes.(5) Any lifting, pushing, or pulling loads must be done with the correct technique.(6) Any form of exercise should be done in a space as possible.(7) During exercise, breathing arrangements should be considered.(8) Strength training should be done three times a week.(9) Strength training should be supervised by a teacher / coach who understands well tenteng weight training problem.b)
forms of weight training: press, high pull (upright rowing), curl
squats, heel raises (calf raises), pull over, bench press, snatch,
shoulder shrug, triceps stretch.2) The resistance of the heart muscle and lungsTypes
of training include: long-distance running, swimming distance, fartlek,
cross country, interval training or any form of exercise that forces
the body to work in a long time (approximately 6 minutes).Interval training is a system of exercise interspersed with periods of rest. Forms of exercise can be run (interval running) or pool (swimming interval).Some of the factors that must be met in preparing the interval training program, among others:a. The duration of practice.b. Load (intensity) exercise.c. Deuteronomy (repetition) exercise.d. Period of rest (recovery interval) after each repetition exercise.
4. . Exercises flexibility (flexibility)Flexibility synonymous with flexibility or ease of movement, particularly in muscles joints. This exercise aims agarotot muscles and stiff joints can not move freely without any significant disruption.There are two forms in developing flexibility;1) Dynamic StretchingStretching
dfinamis done by moving the body or a limb or a bouncing
rhythmically-mantulkannya (bounce), so that the muscles stretched and
stretched.Example:(1) Sit with both legs straight telunjur, try to reach your toes with your fingers, while doing the frowning waist.(2) Sit with the attitude of "hurdles". Left leg straight forward, right leg folded back.(3) Lying lying face, hands folded to the back of the head. Lift head and chest repeatedly as high as possible to the top.2) Static StretchingStatic stretching done denfgan stretch or limbs, and maintain that attitude without moving (static) for a while.Example:(1) Stand with both feet together. Bows body so your fingers touch the floor. Maintain this posture without moving (static) for 20-30 seconds.(2) Sit with one leg straight forward, the other leg folded. Both hand held straight ankle.(2) Attitude lie. Pull both knees with both hands to touch the chest. Kapala removed. Maintain this position for 20-30 seconds.
5. . Exercises Increased AgilityAgility (Agility) is the ability to be able to change direction quickly and just in time to move without losing balance.Forms agility drills:1) Exercise changing gestures straight direction (shuttle run), to train gestures straight direction.2) Exercise run belak turn (zig-zag): train change gestures procession winding.3)
Exercise to change your body position / squat-stand (squat-thrust):
train change in body position (squatting and standing upright).4) Exercise agility to react; train agility to perform a reaction movement.
6. . Exercises PowerExplosive power (power) is the result of power and speed.Forms explosive power training, among others;1) Jump with two feet (double leg bound)2) Jump on one foot alternately3) Jump squat4) jump two feet with box5) Lifting weights (using metal)Explosive
power (power) is useful in the branches of sports, such as football,
basketball, fencing, rowing, weight lifters, etc..
