First, cross the machine+squat

What are the basic warm-up exercises recommended by fitness instructors? Treadmill+stretching? Traditional mode. This time, the coach changed the treadmill to a cross machine. Are you interested in monotonous running? Hate it? We bodybuilders might as well have a change of taste and a little freshness. Pay attention to the integrity of your body when practicing flat knitting machine. The part of the foot facing the pedal should be the forefoot rather than the whole sole or heel to protect the ankle and knee. I feel a little sweat on my forehead, indicating that this warm-up is in place, just like the current temperature 10 minutes.

When squatting, kneel down until the thigh is parallel to the ground or slightly lower, and stand still 1 sec. The thighs and hips force the feet to land and the body is upright. During the whole movement, the back should be straight, the knees should not be abducted, the toes should not be exceeded, the hips should not protrude backwards, and the lower back should collapse. I felt a chair behind me and sat down. Inhale when squatting, and exhale when returning. The correct way to breathe is to inhale through the nose and exhale through the mouth. Repeat 12- 15 times as a group and do 3 groups. In order to achieve the exercise effect, the rest between groups should be controlled within 1 minute.

Second, row in a sitting position.

This exercise is mainly aimed at the muscles of the upper back. After sitting on the equipment, first adjust the height of the seat, so that the handle in front of the body is at the same height as the shoulder, so as to ensure that the practice part does not deviate. ? Rowing? When walking, keep your back straight, relax your shoulders and sink naturally. Inhale when you push your arms forward, exhale when you pull them back, insist on inhaling through your nose and exhaling through your mouth. Repeat 12- 15 times as a group and do 3 groups.

If the practitioner feels that the two shoulder blades are pulled parallel to the middle during the backward pull, it means that the practice posture is correct. Otherwise, the practitioner should check whether the position of his seat reaches the required height or consult the coach.

Third, lie flat method

The way to lie flat is to lie on your back, with your palms flat on the floor and your knees bent at right angles. Exhale at the same time, put your thighs on your chest, then lift your feet, slowly straighten your feet for 5 seconds, and make your ankles at right angles, and repeat for 8~ 10 times.

Fourth, the angel on the wall

Find a flat wall, stand with your feet apart at a certain distance from the wall, and stick your back completely against the wall. The standing position of the feet should be adjusted according to the height. The key is to ensure that your body can stand in this position stably. The back of the head is against the wall and the chin is slightly retracted. Open your arms and stick them on the wall. The big arm is parallel to the ground. The forearm forms a 90-degree angle with the arm. Make a fist with both hands. When exercising, turn the shoulder joint and elbow joint so that the forearm is down until it is parallel to the ground, pause for about one second, and slowly reset. Repeat 12- 15 times as a group and do 3 groups.

Practitioners should keep their shoulders level during exercise and not shrug their shoulders; Stick the back of your head on the wall, don't bow your head, move slowly, and the exercise effect is better.

V. Permanent legislation

Standing legislation means standing with your feet apart and shoulder width apart, with your knees slightly bent, your right foot lifted horizontally with your hips, then straightening your back muscles, and then lifting your left foot synchronously, repeating 8~ 12 times.

Six, freestyle mat

This exercise is mainly aimed at the muscles of the lower back. The whole body lies flat on the mat, with arms stretched forward and palms facing down. Lift your left leg and your right arm at the same time, straighten your arms and legs as much as possible, lift them to the limit position, and slowly reset them for about one second. On the other side, lift the left arm and right leg upward, straighten the arms and legs as far as possible, lift them upward to the limit position, and slowly reset them for about one second. Repeat 12- 15 times as a group and do 3 groups.