1, lunge leg press. Take a big step forward with your left foot, put your whole foot on the ground, with your thighs parallel to the ground, your right leg straight, your forefoot on the ground, your upper body upright, your hands crossed behind your head, and your head held high.

2. Leg stretching. Take a big step forward with your left foot, hold your hands on the ground, stretch your right leg muscles, and then switch to the other side. Keep the rear pedal straight as far as possible, and repeat for 8~ 10 times.

3. Knee joint movement. Feet together, knees slightly bent, fingers naturally close together, put them on your knees, do squats 10 times, and then move your knees left and right, from left to right, from right to left, or from inside to outside, from outside to inside.

4. Ankle exercise. Hands naturally cross your chest, your left toe touches the ground, and your ankles naturally relax. Turn clockwise and counterclockwise, count to eight, and switch to the other foot. It is recommended that the range of motion be as large as possible.

5. Simple jumping in situ: For example, when jumping, the abdomen is unfolded, the left foot is shoulder-width to the left, the knees are slightly flexed, and the hands are naturally open at both sides of the body. Then, jump up hard, keep your arms and legs as straight as possible, showing a big "X" shape. Repeat 5 times.

Reference source? People's Health Network-the Best Warm-up Method for Four Popular Sports