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Wushu Warm Up Guide To increase efficiency of musculature and to avoid
injures, its necessary to warm up
and stretch before every training. The same thing has to be done in
reverse order
after training, to get rid of harmful substances like
lactic acid and to avoid soreness.
A proper warm up: Wushu Warm Up Guide
- Nutrition. You last meal before training should be taken about one and a half hour before training.
- Start off warming up your joints. About 3 minutes.
Joint circeling is out of date and those who still do it, just dont know that they harm their joints. If you still wanna do it, only use about 75% percent of your joints range of motion, and make sure there is no weight resting on your joints while circeling.
I personally like to do 200 double-leg calf raises and hundred squats without weights to get my knees and ankles warmed up.
- Aerobic activity. About 10 minutes. Running, rope skipping etc. Pulse frequence between 135 and 160 beats per min.
- Stretching 5 to 15 minutes. Static and dynamic
- Sport specific warmup. wushu exercises etc.
A proper cool down: Wushu Warm Up Guide
- Powering out. About 10 minutes of very intensive aoerobics, sprinting, frogjumps etc. Pulse frequence up to180.
- Stretching - 5 minutes od static stretches. No isometric stretches, no dynamic stretches
- Massage - 5 minutes - Partner exercises
- Shower - hot-cold 5 minutes. Hot showers are to prevent infections, hot showers are to increase the blood flow and get rid of waste products. Beginn with warm water and channge to hot water after 50 seconds. 10 sec. cold and then 50 hot again...etc.
- Nutrition. Support your body with protein and carbohydrates 20 minutes after training.
Related instructions: Wushu Warm Up Guide
Videos: Wushu Warm Up Guide
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