Warm-up is commonly used, and it is also the two methods I use every time:

1. Run to warm up. If you are in the gym, just walk on the treadmill for 2 minutes +5 minutes +2 minutes. You can stretch according to your own time and control it within 10 minute. When you get off the treadmill, you are already sweating or slightly sweating. If you are outdoors, you should also warm up according to the combination of walking+running+walking.

2. Bobby warms up. This is my favorite group of movements, one for one minute, doing three groups, or doing 20 directly. Burbee is very useful for stretching muscles all over the body. This is a good way to warm up, and you will sweat after a group.

After warming up, there is the most important stretching.

When getting on and off the treadmill, you can press one toe against the wall, relax and lift the other foot, stand upright as close as possible to the wall, and stretch your legs, especially your calves and back, for 30 seconds.

The second is lunge, stretching the front side and thighs. Each side 15 second.

The third is to stretch your back and arms. Find the armrest, stand a little further, put your hands on the armrest, press your upper body down, feel the muscle tension from armpit to side waist, and keep your arch back and waist from pressing down. Do a group for 30 seconds to 1 min.

After warming up and stretching, start your anaerobic training.