First, activate the head.
Before we do strenuous exercise, we usually move our heads and cervical vertebrae first. The common action is to stand with your feet apart, straighten your legs, look forward, keep your body still, tap your head forward, and then rotate counterclockwise. Your chin should touch the sternum as much as possible and your back should be straight. When doing this exercise, pay attention to the exhalation and exhalation of a channel. When turning your head, you should pay attention not to twist too much, you can move it a little.
Second, the body rotation movement
Sports is an important warm-up exercise before we carry out sports activities. When moving the upper body, pay attention to opening your feet shoulder width, clench your fists with both hands and turn your fists back. When turning, adjust the elbow flexion of your left arm and right arm in time and turn slowly from left to right. At the same time, pay attention to the adjustment of breath and open our bodies to the maximum extent. Body rotation can be divided into four eight beats. The first eight beats drive the body to rotate left and right through the arm, the second eight beats bend the left knee, straighten the right leg backward and rotate the body forward, and the fourth eight beats lean back, which means to gain power. Body rotation makes the body no longer stiff and soft.
Third, stretching exercise.
We must pay attention to stretching all parts of the body before activities. The tendons in our body are distributed everywhere, so we need to stretch the tendons to keep them straight and avoid muscle damage during activities. Before stretching, you need to jog to relax your stiff body slowly, and then act on your arms and legs through stretching. Stretch your arms above your head, and move slowly. Leg lacing can be in the form of leg press, and alternating left and right legs for three minutes can effectively activate meridians and open your body.