運動前的熱身很重要，在大多數人的認知中，卻誤會了熱身的真正意思，
很多沒有運動基礎的朋友，會認為只要身體在運動前稍微動一動，讓身體感覺有一點熱熱的、微微的冒汗，這樣就是已經完成了運動前的"熱身"動作，其實這樣的熱身不全對也不夠全面。
Warming up before exercise is very important, but most people misunderstand the true meaning of warming up.
Many people who have no sports foundation think that as long as they move their bodies a little bit before exercise, so that their bodies feel a little warm and sweat a little, they have completed the "warm-up" before exercise. In fact, such warm-up is not complete. Yes, it is not comprehensive enough.
比較完整的熱身動作至少要包含"肌肉的伸展"以及"讓肌肉的充血"的動作，肌肉的伸展可以依據自身要操作的運動內容來決定伸展內容，例如休閒、輕鬆的慢跑運動，主要的運動強度不高，
可以將重點部位放在中段、下段，可以特別加強大腿肌群、小腿肌群為主，另外可以用快走、起立蹲下的方式，讓腿部肌肉稍微用力，以達到肌肉充血的熱身動作。
A relatively complete warm-up exercise should at least include "muscle stretching" and "letting the muscles get full of blood". The muscle stretching can be determined according to the content of the exercise you want to perform, such as leisure and easy jogging. The strength is not high.
You can focus on the middle and lower parts, especially strengthening the thigh and calf muscles. In addition, you can use brisk walking, standing up and squatting to make the leg muscles slightly exert force to achieve warm-up movements that get the muscles congested.
反之，如果是做比較中、高強度的運動內容，例如有一定負重重量的健身訓練、武術中競技內容的對打訓練等，這一類型的運動所需要的熱身就必須做的更全面、完善，
例如熱身的時間至少要5~10分鐘，熱身的肌肉部位也要更全面、重點肌肉特別加強以及特定運動專項的熱身方式等等。
On the contrary, if you are doing moderate or high intensity sports, such as fitness training with a certain amount of weight, fighting training in martial arts, etc., the warm-up required for this type of sports must be more comprehensive and complete. ,
For example, the warm-up time should be at least 5 to 10 minutes, the muscles warmed up should be more comprehensive, key muscles should be especially strengthened, and warm-up methods for specific sports should be used.
熱身在運動的環節中是不可或缺的一環，完善的熱身對於"提升運動表現"以及"降低受傷機率"都有很明顯的幫助，我相信這兩點在想要運動或是訓練的人來說，是會很在意的幾個重點之一。
一個完善的熱身，從增加心律以及促進血液循環，提高肌肉的溫度，這時再配合肌肉的伸展，讓肌肉更有彈性、收縮力，進而提高爆發力和力量的表現，血液循環加快的狀況下，
讓血液的供氧速度加快，也有助於肌耐力的運動表現。
Warming up is an indispensable part of exercise. A good warm-up can significantly help improve performance and reduce the chance of injury. I believe these two points are important for people who want to exercise or train. For me, it is one of the key points that I will pay attention to.
A perfect warm-up increases heart rate and blood circulation, raises muscle temperature, and then stretches the muscles to make them more elastic and contractile, thereby increasing explosive power and strength. When blood circulation speeds up,
Speeding up the oxygen supply to the blood also helps improve muscle endurance performance.
運動後的收操也請不要忽略，在訓練結束後的肌肉是處於緊繃且疲乏的狀態，透過收操的伸展動作、緩和運動，能有夠有效的減少肌肉的緊繃感，減輕後續肌肉僵硬的狀況，
缺乏彈性的肌肉比較容易在運動的過程產生肌肉拉傷、扭傷等的運動傷害，當然運動傷害的原因還有很多，其中包含訓練內容不完善、動作上的操作錯誤、自身有不良的施力習慣等等，
如果在熱身上已經做得很確實的狀況下，扔然經常出現受傷、肌肉疼痛、關節痠痛的情況，還是請諮詢專業的運動教練，為你診斷出自身真正受傷的原因比較恰當。
Please do not ignore the post-exercise cool-down exercise. After training, the muscles are in a tight and tired state. Through the stretching and cooling exercises of the cool-down exercise, the tightness of the muscles can be effectively reduced, which can alleviate the subsequent Muscle stiffness,
Muscles that lack elasticity are more likely to suffer sports injuries such as muscle strain and sprain during exercise. Of course, there are many other reasons for sports injuries, including incomplete training content, incorrect operation of movements, and bad force application habits. etc,
If you have done a thorough warm-up and still experience injuries, muscle pain, or joint pain, it is best to consult a professional sports trainer to diagnose the real cause of your injury.
台灣高雄緒正專業武術訓練中心在高雄市、屏東市、台中市等各校區擔任武術、功夫指導，同時也於市中心中央公園、美術館授課，教學年齡由幼兒、國小、國中、高中、大學、成年人等，5歲至60歲均有安排各個年齡層適合的授課內容教學，有武術、南拳、北拳、八極、兵器、太極、養身等複合性課程---------歡迎來電諮詢、預約時段，林協緒教練 聯繫方式：0912171795 ※ LINE ID：0912171795 ※ E-mail：def000005@gmail.com ※ 時間：09:00~21:00
Taiwan Kaohsiung Shiu Jeng Professional Martial Arts Training Center serves as martial arts and kung fu instructors in Kaohsiung City, Pingtung City, Taichung City and other campuses. It also teaches classes in the Central Park and art museums in the city center. The teaching ages include kindergarten, elementary school, junior high school, and high school. , universities, adults, etc., from 5 to 60 years old, there are courses suitable for each age group, including martial arts, southern boxing, northern boxing, Baji, weapons, Tai Chi, health and other comprehensive courses---- - ----Welcome to call for consultation and make an appointment. Coach Lin Shie Shiu (Brcue) contact information: 0912171795 ※ LINE ID: 0912171795 ※ E-mail: def000005@gmail.com ※ Time: 09:00~21:00
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