On the level of articulations
we will seek maximum amplitude of articulations which can be requested while effort (elasticity of ligaments). It's recommended to practice stretchings during and after the effort.
It consists in stretching slowly the muscles (10 to
30 sec) follow-up of a muscular relaxation (10 to 30 sec). We proceeds several times for all the concerned muscles.
We'll seek also a progressive increase of heart
rate and intensity of contraction to support a greater blood flow during
We'll obtain a better respiratory, an increase in the gaseous exchange, a better
oxygen contribution necessary to muscular contraction.
On the psychological level, we'll seek maximum concentration. It will be necessary to acquire standard automatisms of the practiced discipline and to
request neuromuscular system (increase of quality and quality of the nerve impulse).
Before any physical activity an adapted warming-up is necessary to avoid accidents or injuries and stop temporally our favorite activity. This warming-up is determining it must
be long and progressive to avoid a muscular engorge.
To neglect or botch warming-up, to program badly our training, to have a non adapted and non dietetics alimentation can be dangerous, for the sportsman (women) as for amateur,
or the beginner.
You will find many advices and recommendations on this site to avoid most common errors and to allow you to practice the activity of your choice with maximum security.