If you don't do warm-up activities during exercise, you will often have injuries such as muscle strain and joint sprain. Therefore, warm-up activities should be done during exercise. After jogging, unarmed exercises and light equipment strength exercises, we will warm up our bodies and sweat a little, and then we will devote ourselves to a lot of fitness exercises.

Doing some simple physical exercises before physical exercise is of great benefit to safe and effective exercise. Because in the cold winter, due to the cold stimulation, the elasticity or ductility of muscles and ligaments is obviously reduced, and the flexibility of whole body joints is much worse than that in summer and autumn. If you don't do warm-up exercise before exercise, it is easy to cause muscle ligament strain or joint sprain, which makes the exercise unable to proceed normally. Before exercise, all parts of the body and related areas of various systems are in a state of silence and inhibition. Warm-up exercise is to make all parts and systems of the human body gradually transition from a quiet and restrained state to an excited and nervous state, so as to prepare for the body to reach the maximum load during exercise.

Here are some simple warm-up exercises.

Gegengerade

Cross your fingers and stretch as far as possible. After doing it a few times, you can feel the stretching of your shoulders and back.

Waist extension

Feet apart, shoulder width apart. Left hand rested on her hips, right hand raised above her head, and upper body bent to the left. This action must be kept for 15 seconds and must be done in front of you. Then, change your left hand and repeat the same action.

Chest stretch

Put your hands behind your body and lift them slowly. After repeating it several times, you will feel the stretching of your shoulders and chest.

Pull thigh muscles

Stand on one foot with your knees slightly bent, and pull your other foot back with your hands. When doing this, be sure to keep your knees together and push your ass forward. Then change your feet and do it again.

Stretch calf muscles

Bend your right foot, then straighten your left foot into a lunge, paying attention to the fact that your hind sole must be completely flat on the ground. Then change your feet and repeat the same action.

Movable ankle joint

Open your feet slightly wider than your shoulders, keep your right foot still, put your left foot on the ground, lift your toes and put them down, repeat the same action, and change your feet and do it again.

Movable neck joint

Keep your feet parallel, relax your body and turn your neck left and right.