健身前會做的暖身
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拉筋跟關節運動
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拉個筋 關節活動一下
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關節活動 直接從輕重量開始暖
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滾滾筒大約10-15分鐘，加上彈力帶拉伸
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簡單拉伸一下
然後用低重量高次數暖身而已 -
我都是直接用小重量熱身耶
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要暖身不然容易拉傷
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劈腿之類的把筋拉開不易受傷
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五大關節運動預備
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基本 完全不會拉筋，直接就滾筒、按摩球壓一壓 然後再從輕重量慢慢暖身上去
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多多放鬆伸展 可能對筋骨更好
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不太會 但會先少量熱身 結束在拉伸
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先跑步機慢跑 做一點有氧 在開始重訓
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通常會慢跑半小時
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我會慢跑跟伸展
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普通的拉筋伸展
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會做簡單的熱身，防止受傷
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加上稍微跑步機一下
全身都暖到 -
先做一點有氧熱起來，然後從輕到重，特定訓練其實暖身很難暖到跟對應的肌群，所以都是從輕重量慢慢加上去
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通常會稍微伸展拉筋一下而已
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