Mobilising the joints
It is extremely important to warm up the joints before exercising. Moving the joints pumps synovial fluid (synovial fluid) into the joints. This improves the gliding properties of the joint surfaces and improves the damping properties of the cartilage. Targeted loading and unloading of the joints (also known as mobilisation) during the warm-up programme can result in the cartilage being up to 12% thicker for 10-15 minutes and therefore better able to absorb shocks.
Warming up already improves the flexibility and elasticity of the muscle and connective tissue and supplies the joints with the necessary lubricating fluid. Nevertheless, targeted gymnastics and joint mobilisation (free movement in the joint) are advisable to prevent nasty surprises such as strains and wear and tear damage to the cartilage. Stretching exercises are also integrated into the centre section of the run-in. There are numerous theories on the subject of stretching, but it can probably be said that those who stretch dynamically during the warm-up, i.e. in motion, and statically after the training session are doing the essentials right. Stretching exercises are categorised according to muscle groups, as it is often not possible to stretch individual muscles in isolation, but only several muscle groups together. Some types of stretching differ only slightly, while others require good body awareness. Basically, all muscle groups are stretched from the tip of the foot to the crown of the hair, unless of course you want to limit yourself to one part of the body or a specific workout. The most important criterion for pre-stretching is to prepare the muscles for the corresponding movement dynamics of the sport. It should therefore be performed dynamically so that the required muscle tension (tone) can be built up. Dynamic forms must be performed in a controlled manner and the range of movement slowly increased to the maximum. The exercises should be repeated several times (10-15 times) so that the muscles are not stretched for more than ten seconds.
In addition to mobilising the joints (through functional gymnastics) and dynamic stretching of the muscle groups, some strengthening exercises can also be incorporated into this part of the run-in in order to increase the toning of the muscles. Of course, it is important to ensure that the muscles are prepared for the load in order to increase athletic performance and reduce the risk of injury. However, the muscles should not be fatigued too much.
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