无论您是准备体育比赛还是周末接送游戏，准备训练或比赛的身体的方式都可以使您的表现做出或打破表现。bob官方app虽然在几次快速伸展（或不）之后，只需跳入比赛还是很诱人的，但进行一组简单的动态伸展可以为您提供改善的性能和降低受伤的风险。
在本文中，进一步了解为什么您应该考虑在上场，野外或健身房之前进行动态热身，并抓住例行程序来亲自尝试。这些是基本概念sports performance professionals知道。
What is a Dynamic Warm-up?
动态的热身或动态拉伸利用肌肉的力量和人体的动力来通过全部可用的运动范围来接触关节。动态热身通常被用作特定热身的一部分，以准备身体在锻炼或游戏中会置于其上的特定需求。例如，如果锻炼包括沉重的下蹲，则体重下蹲将作为动态热身的一部分进行。
如果这项运动包括旋转（例如，例如排球），那么旋转的俯卧撑将有助于为该运动做好准备。即使动态热身可能类似于bodyweight workout，目的是准备更激烈的活动，不要疲劳肌肉或引起呼吸困难。
动态的热身习惯
For a general dynamic warm-up, you can perform one set of each of thedynamic stretcheslisted below for 10-15 reps each. Or, to personalize your warm-up, select at least 3 of the stretches below that correspond with the activity that you're preparing for, and perform one set of 10-15 reps of those stretches.
手臂圈
从手臂直接向侧面的侧面开始，然后将手臂向前旋转以进行所需的重复，然后向后向后。
腿摆：前后
•站在稳定的表面旁边（例如固定机器或台面），并保持稳定性。
•Swing one leg front to back, like a pendulum, in a controlled manner.
•随着腿向后摆动，只能在不拱起背面的情况下向后摆动。
•Stand tall and keep your core tight to keep the spine straight during the movement.
腿摆：一边
•Stand facing a stable surface (like a fixed machine or countertop) and hold on for stability.
•以控制方式将一条腿左右挥舞。
•Stand tall and keep your core tight to keep the spine straight.
膝盖拥抱
•您将以这一举动前进。
•通过抓住大腿的后部，将一个膝盖伸向胸部（尽量不要拉动胫骨以避免压缩膝关节）。
•将腿抬高尽可能控制，并在伸展时在顶部暂停片刻。
•Lower the leg and take a step with the leg you just stretched. Hug the other knee toward your chest, and repeat, alternating legs as you step forward.
Inchworm with push up with rotation
•您将以这一举动前进。
•Walk your hands out to a push-up position with the hands underneath the shoulders. Squeeze the abs and glutes.
•进行俯卧撑，然后将一只手臂向上旋转，向天花板旋转。
•将手放在地面上，向前行走脚。
•站起来，通过向前行走并重复重复，这次是在俯卧撑后旋转另一个方向。
•在整个运动过程中，保持腹肌紧密，头和脊柱处于中性位置。
Prisoner squat
•Stand tall with the feet hip-width apart, abs engaged, and your hands behind your head. Keep your head in a neutral position- don't pull your head forward.
•尽可能低下，以良好的形式蹲下，保持胸部高，并在返回顶部时挤压臀部。
Check out how to do a prisoner squat on the NASM exercise library page。
带旋转的弓步
This move can be performed with bodyweight, or while holding a light medicine ball. Perform a lunge and rotate the trunk toward the lunging leg. Only the trunk should rotate, don't let the knees or feet shift as the upper body rotates.
以下是一些具有不同弓步变化的示例：
•Walking lunge:向前走进弓步，向前腿旋转。继续前进，交流。
•Reverse lunge:Step backward into a lunge and rotate toward the front leg. Return to a tall standing position and squeeze the glutes at the top. Alternate sides each repetition.
•侧弓：横向进入弓步，并朝着您步入的相同方向旋转。
•curtsy弓箭：Step back so that your rear leg crosses your midline, like a curtsy, and rotate toward the front leg.
侧乐队步行
•Place a resistance band just above the knees and stand with your feet hip-width apart and toes pointed straight ahead.
•弯曲到四分之一的下蹲，并横向走小台阶，使脚趾保持笔直，并一直排成一条膝盖和鞋带。
•Keep the core tight and shoulders back to avoid rocking side to side as you step.
•To increase the challenge, place the band lower on the leg.
Why do a Dynamic Warm-up?
Dynamic warm-ups are the ideal flexibility routine to prepare the body for the intense strength and power demands of athletic competition or high-intensity workouts. A dynamic warm-up is more than just moving around to elevate the heart rate before exercise.
即使您步行或骑自行车参加运动会或锻炼，您也可能没有通过其全部可用的运动范围或练习运动过程中需要的一些运动模式来移动关节。
良好的热身会增加血液的流动，提高心率，并为身体做好准备，以使运动更加激烈。动态拉伸满足这些要求，并通过提高伸展的肌肉的可扩展性，改善关节运动范围，并提高所有肌肉群正常运作的能力 - 所有关键组件在您的最高水平上表现时，都可以提高关节的运动范围，并提高所有肌肉的能力，从而使身体符合这些要求并为身体做好准备。。
动态热身如何防止受伤？
Most people have some type of muscle imbalance due to repetitive motions performed throughout the day (sitting, working at a computer, or repetitive movements performed during sports). Injuries can happen because of faulty movement patterns caused by muscle imbalances. For example, tight hip flexors and underactive glutes can lead to compensation in the squat that causes excessive pressure on the lower back.
Dynamic stretching uses reciprocal inhibition to help activate the agonist while simultaneously allowing the functional antagonist to stretch. This promotes healthy muscle function around a joint, therefore reducing the risk of injury.
通过在运动比赛之前实施动态热身，为成功做好准备。您的身体（和队友）会感谢您！
在动态热身上查看此NASM视频
参考：
Sutton, B. G. (2021). NASM Essentials of Personal Fitness Training. Jones & Bartlett Learning.
