Do you know the warm-up 10 moves? Everyone knows that it is best to do warm-up exercises before exercise, which can help us wake up our body functions, exercise better and reduce injuries. I collected and sorted out the information about warm-up 10 movements for everyone. Let's have a look.
10 is a warm-up of the whole body 1 1, and the neck rotates.
Move your head back and forth, left and right, and pull the neck muscles. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 5~ 10 seconds between each group.
2, hip rotation
The upper body leans forward, the waist bends 90 degrees downward, and the body gets up, bending and stretching to the left and right respectively. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 10~30 seconds between groups.
3. Side arm movement
Hold a light or light dumbbell in your hand and slowly swing your arm at a certain angle. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 10~30 seconds between groups.
4. Raise your legs.
Cross your feet and lift your legs high. Try to raise your limit. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 10~30 seconds between groups.
5. Alternate stretching of iliopsoas muscle
Take an arc step to the right and raise your hands. Then take back your right foot and return to your original position. At the same time, move your back, grab the ground with both hands, and tilt your hips upward. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 10~30 seconds between groups.
6. Squatting
The main activity of this sport is the knee joint. Be careful not to lean forward when doing this action, and the squat action is mainly slow. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 10~30 seconds between groups.
7. Small boxing steps
Just like a boxer, keep your feet jumping in small steps and point back at the same time. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 10~30 seconds between groups.
8. Trunk rotation
The trunk of the body lies on the ground in the form of push-ups, supporting the body with one hand and rotating the trunk. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 10~30 seconds between groups.
9. In-situ lunge
Stand up straight, with one foot as the support point, take a step to the left or right, and press down to the place where you take your foot. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 10~30 seconds between groups.
10, c-type shoulder strap
Stand up straight, stretch your arms, and draw a C from high to low with your fingertips. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 10~30 seconds between groups.
10 action is warm-up 2 1 with arms around.
Raise your arms horizontally, circle backwards, circle to the front of the meeting, and return to the flat lifting area. Draw again in the opposite direction, make a gesture and do 8.
2, straight arm chest expansion action.
Keep your arms straight, slap your hands forward, and spread your chest back. Do 10.
3, diagonal chest expansion movement.
Do chest expansion with diagonal arms, do it twice, then change direction and do it 20 times.
4. The body bends and stretches laterally.
Legs together, shoulder width, arms crossed on the head, body bent to the left and right twice, do 12.
5. Bend forward and turn sideways.
Put your hands behind your head and spread your elbows to your sides. Stand up straight and lean forward to level. After standing up and recovering, the abdomen rotates the human body to the left, then returns to the initial position, and then changes to the other side, doing 8.
6. Knee flexion and extension.
Lean back, slightly bend your knees, and do some small flexion and extension on your knees and kneecaps with both hands, doing 15.
7. Kick forward.
Keep your body standing, keep your legs straight, and kick your legs up one by one. Do 18.
8. Scissors jump.
Cross your legs back and forth, left and right, and do a small step bounce for 25 seconds.
9. Hook your legs and run when you stand still.
Keep your upper body straight, hook your feet behind your back when jogging, and try to make your heel fit your ass. The faster the speed, the greater the compressive strength, and do it for 25 seconds.
10, skip.
After the above actions, at this time, our bodies have reached full warm-up preparation. Finally, you can officially do a full-body cross jump. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 10~30 seconds between groups.