Generally speaking, the warm-up activity before exercise lasts about 5 minutes, but in winter, due to the low temperature and poor muscle contractility, it is best to extend the warm-up activity by 10- 15 minutes, especially in outdoor exercise, where the heat accumulation is relatively slow. Adequate warm-up can overcome the inertia of the body at low temperature, stimulate nerve sensitivity, promote the increase of skin temperature, improve the extension and contraction of body muscles, and make joints flexible, thus avoiding sports injuries such as muscle strain and joint sprain.

Generally speaking, it is advisable to feel slight fever in warm-up exercise, but different exercises have different warm-up contents.

Running is a kind of exercise that people generally choose at ordinary times, because when running, the amount of exercise is mainly the lower limbs of the body. Therefore, in warm-up activities, we should try to do some knee flexion and extension, knee joint and ankle joint rotation, and choose to exercise in a flat place to avoid foot sprain. In addition, you should also do some activities such as kicking, twisting your shoulders and twisting your hips.

Basketball requires great flexibility and jumping ability. So when warming up, ankle, knee joint, achilles tendon, waist, shoulder joint and hand joint should be the main parts. It is suggested that you can do more actions such as leg press, shoulder pressing, waist turning, semi-squatting, bouncing and Achilles tendon pulling.

Playing badminton is a comprehensive exercise for all parts of the body, especially the upper limbs and knees. During warm-up, you can focus on the rotation of the shoulder joint, the twist of the wrist joint, the lunge of the knee joint and the rotation of the ankle joint, and you can also do common actions such as forward, backward, turn around and lunge.

Strength training should start with small strength training and gradually increase the intensity. Warm-up focuses on hips, elbows, knees and waist, and you can do squats, arm stretching, waist rotation and other actions, as well as abdominal contraction.