What preparations should be made before Taekwondo

　　Before practicing Taekwondo, you must do preparatory activities to stretch your muscles, joints and ligaments, otherwise it is easy to cause muscle and ligament sprains or other injuries.

　　1. Mental preparation is generally regarded as preparation

　　The activities are nothing more than "raising your arms, stretching your waist, jogging a few laps and doing exercises". In fact, this is very one-sided.

　　Preparatory activities should first be mental and psychological preparation, that is, you must first understand mentally why you want to practice today and how to devote yourself to practicing. Only by clarifying the purpose can you ensure that you are focused and foolproof.

　　This can be adjusted through meditation goals, encouraging suggestions, and relaxation and activation of the whole body through thoughts. Everyone has their own excitement threshold, so the time and rhythm to reach the optimal training state are different, but everyone must go through this step consciously before entering the following physical activities.

　　2. Physical Preparation Just like a car needs to idle for a period of time after it is started, before it can exert its maximum power as quickly as possible, the preparation activities of Taekwondo are precisely to bring the body to a certain temperature and excitement state.

　　The human body's energy mobilization, that is, muscle movement, is mainly completed through biochemical processes (burst movements are powered by adenine triphosphate, short-term movements are powered by the conversion of creatine phosphate, and long-term movements rely more on glycolysis or fat conversion in the body), and this process requires a certain amount of time and is inseparable from it. nerve System control.

　　Therefore, the preparation part of the exercise is to make reserves in the body in advance so that it can supply a large amount of energy and reach a higher training level faster. At the same time, it also accelerates blood circulation in the cardiovascular system, heart rate Reach a high level in advance to ensure the oxygen supply capacity during large exercise loads, and the pulse should reach more than 100% beats/minute.

　　It is generally best to prepare for activities so that you feel a little sweaty. Muscles, joints, and machinery are the same. Only when they reach a certain temperature and lubrication (between joints) can they be efficient and protected from damage.

　　Generally speaking, when the weather is hot, the preparation time for activities can be shorter, and when the weather is cold, it can be extended accordingly. You should also pay attention to wearing more clothes to keep warm and prevent your body temperature from dissipating too quickly.

　　The most vulnerable parts of the human body to be injured during intense exercise are several major joints, such as the cervical joints of the neck, the shoulder and elbow joints of the arms, the hip, knee, and ankle joints of the legs, as well as the lumbar vertebrae that connect the upper and lower limbs to the trunk, etc. Therefore, these joints should also be focused and moved to prevent injury.

　　1. Neck movement: Stand with your feet shoulder-width apart, hands on your hips, and turn your head to the left. Turn your head to the right. Bow forward. Tilt your head back. Then do a neck circle from left to back, to right, and forward.

　　2. For chest expansion exercise, stand with your feet upright and your heels together; make fists with both hands and raise your straight arms forward with your arms shoulder-width apart. Spread your arms equally to both sides to expand your chest. Move your arms toward your chest and hold your chest in your arms. Drop your arms straight down to your sides.

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