热身 锻炼前你必须要做的（You have to do it before you warm up）.doc

热身 锻炼前你必须要做的（You have to do it before you warm up） Factors affecting range of motion and stability of joint 1) the area difference between the joint head and the joint fossa, 2, the joint capsule thickness in tightness, 3, the number of ligaments in the strong and weak, 4 、 the bone structure around the joint, 5. Volume and extensibility of the muscles around the joints, Coordination of power and against 6, the prime mover muscle relaxation ability 7, age, gender, women, training program and training level, and temperature also influence the range of motion of the joint. The temperature is low, the surface of the blood vessels cold contraction, blood flow slow, muscle viscosity increased, ligament flexibility and joint flexibility is poor The physiological effect of warming up exercise The mild muscle activities to promote muscle mild elevated body temperature to elevated temperature, causing the nerve conduction speed, muscle viscosity reduced, muscle ligament stretch increased, the activity increased, increased blood flow, accelerate the diffusion of oxygen. The total effect of these changes is the process of substance decomposition and energy release, increasing muscle strength and speed, thereby improving the bodys work capacity, while reducing muscle pain and preventing joint damage. 2. advance to improve the function of internal organs to advance to overcome the autonomic nervous functions of inertia, the mobilization of the function of internal organs, so as to adapt to the rapid movement and organ function, promote the body quickly into the working state, improve work efficiency. 3. improve body excitability of the nervous system to exercise can leave traces in the cerebral cortex, the effect of the traces of excitatory cells of the central nervous system to improve, so that the conditioned reflex contact sports skills connected several times into the nervous system to coordinate the Li effect on different organs more perfect. 4., adjust the psychological st