Chances are that you’ve updated your workout gear since school gym class – here’s how to modernise your warm-up, too.Dynamic warm-ups involve a series of drills – at least some of which are dynamic stretches that take joints through their full range of motion. Picture a sprinter skipping down the track, a goalkeeper side shuffling along the pitch or a point guard moving through the motions of a free throw.
Because of its fast pace, dynamic stretching also activates intracellular sensors called muscle spindles, which then amplify the electric currents that help your mind and muscle to communicate and make your muscles more responsive, Behm said. An opposite effect occurs when you hold long, slow stretches: Those same spindles are suppressed, slowing down the messages between your brain and body to help reduce tension and tightness.
Based on the research, he suggested six to eight exercises, each done for about 15-30 seconds, two to three times through. Start off relatively easy and increase your effort and intensity.Begin with lower-body movements. The large muscles of your legs and core generate more heat, which raises your body temperature all over, López Samanes said.
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