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Warm up before playing football



It should not be hard to get warm in front of a football match. If you spend 15 to 20 minutes doing so, you are in the best possible position to allow a quick start and reduce the risk of injury occurring in the hectic early stages of the game. For many of us, "warming up" is about hitting the keeper for five minutes.

You can correct this situation by following this warm-up routine from Ross Preston, a strength and conditioning coach for Bupa UK. And if you find one after a few minutes in each game you play in, come back and thank us.

Jogging

Time 2min

Jogging across the field increases blood flow to your muscles and increases your heart rate.

Dynamic warm-up exercises

Time 1

0min

Dynamic Stretching – Stretching while moving – before you play football, this can improve your flexibility and mobility, "says Preston. Be sure to spend about ten minutes for the following Exercises. "

1 Linear Knee Enhancement

Reps 15 each leg

Stand with your feet spread and your arms on your sides, slowly move your knee toward the chest. 19659009] 2 walkingsteps with rotation

Reps 15 each leg

Begin with hip-width feet and extend your arms forward, kicking forward with one foot into a lunge, bending both knees and turning Put your arms and torso over your upper leg, back to neutral, and stand up.

3 Carioca

Distance 10 yards

Begin with your feet slightly wider than in hips Cross your left foot behind your right foot, and then take your right foot to return to your starting position. Then cross your left foot in front of your right foot. Continue until you reach the end of your planned distance.

4 Inchworm

Reps 15

Put your feet close together. Keep your legs straight, stretch down and place your hands on the floor right in front of you. Slowly move forward with your hands until you are in a printing position, then walk forward with your feet until they reach your hands. Then walk with your hands and repeat it again.

5 Squats

Reps 15

Stand slightly farther apart than hip-width with your feet. Your toes should point slightly outwards – about 5-20 ° – and your shoulders should be relaxed. If you look straight ahead and keep your back straight, bend your knees to fall down. Make sure your weight is on your heels and not on your toes.

6 calf stretch

Rep 15 each leg

Begin in a printing position. While maintaining this position, push the right heel backwards until you feel a stretch in the calf. Wait a second, then switch and push the left heel back.

7 Legswing

Reps 15 each leg

Stand on your left leg and swing your right leg forward Movement for swings from side to side and front to back.

8 Rotation of the thoracic spine

Rep 15 each leg

Stand with one foot in front of the other and raise the arms

Drill

"Fast drills are another important part of your Warming up, "says Preston. "These exercises are designed to improve your mobility and increase your heart rate."

1 Mini Sprints

Reps 4 Time 30sec

Follow these steps with your team through buddies to prepare everyone for the game.

2 Fast feet

Reps 4 Time 30sec

Jog ten yards and walk as many steps as possible in the next ten steps -Meter interval. Then jog ten meters and repeat.

How to Warm Up after a Football Game

After you've finished drinking it for 90 minutes, you'll probably be ready to hit the showers, but it definitely pays to warm up a bit.

"After playing football, you should warm up for about ten minutes because it can reduce the risk of injury," says Preston. "Do low-intensity cardio exercises and stretch all the body parts you used during the game, such as your thigh muscles, calves, buttocks and thighs. You can do this by static stretching, which means that you slowly stretch a muscle for at least 30 seconds until you feel resistance, but no pain. If you feel pain, stop! "


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