Warm-up exercise is a necessary step before fitness exercise. Below I share a complete book of fitness warm-up exercises, so let's study it together.

Warm-up method of fitness warm-up exercise;

Stand on the mat, feet apart, hands horizontally in front of you, palms facing each other, inhale, clench fists with both sides open, exhale (arms flat), relax and recover (arms forward, exhale completely together). (Repeat five times).

Warm-up two kinds of fitness warm-up exercises;

Stand on the mat with your feet shoulder width apart, inhale, lift your right palm upward, stick your right arm on your right ear, exhale, keep your hips still, bend your upper body to the left, and keep your eyes forward (don't lean forward or backward, feel the squeezing of your left waist, stretch your right waist, pat the outside of your left leg with your left hand, and don't use force with your left hand). Inhale, straighten your upper body, stretch your arms upward, repeat three times, exhale, and return to your right hand. Just relax。 The opposite position. Efficacy: flexible spine, reducing side waist fat and light posture.

Three warm-up methods of fitness warm-up;

Stand on the mat with your feet apart, slightly wider than your shoulders. Inhale, raise your hands horizontally, exhale and turn your upper body to the right to the maximum. Bend your left elbow, put your palm up on your right shoulder, bend your right elbow palm outward on your left waist, and keep your eyes on the right side. Straighten your knees and don't lean forward. With each breath, the upper body twists to the right, and you feel the tension of wide hips and waist. Inhale with your arms in a straight line and turn to a square. Exhale to the left, exhale, relax your hands and retract your feet. The opposite position. Efficacy: relax back, flexible waist and buttocks, and correct bad posture.

Four warm-up methods of fitness warm-up;

Stand on the mat, with your feet shoulder-width apart, toes forward in a straight line, hands on your waist pointing forward, inhale, keep your spine straight, keep your eyes straight ahead, exhale, push your hips forward, bend your spine backward, naturally droop your head (keep your knees straight and breathe naturally), inhale and slowly stand up straight, exhale, keep your hips parallel to the ground, and keep your eyes down. Keep your knees straight and your chin as far forward as possible. I feel that the ligament behind your leg is stretched badly. Inhale and straighten your upper body slightly, exhale to relax your hands and retract your feet. The opposite position. Efficacy: Flexible waist, massage waist organs, and help to open the posterior ligament of the leg.

Five warm-up methods of fitness warm-up;

Stand on the mat, feet apart, shoulder width 1. Five times, put your hands on your waist, point forward in four directions, exhale, take your waist as the folding point, press your upper body straight, your back is parallel to the ground, take your waist as the axis, turn your upper body clockwise, inhale, backward and right, exhale, forward and right, (keep your knees straight, stand up your side waist when turning right, push your hips forward and backward, repeat for more than three times), and practice in the opposite direction, and finally return to the center and stand up your upper body in the last lap. The opposite position. Efficacy: Flexible waist and reduce waist fat.

Six kinds of warm-up exercises in fitness warm-up;

Stand on the mat with your feet far apart, inhale, raise your arms horizontally, turn your right foot to 90 degrees, turn your left foot to 30 degrees, exhale, turn your upper body to the right, put your left palm down on the outside of your right foot, keep your eyes on the fingertips of your right hand, and put your right palm forward. (Keep your knees straight, keep your body balanced, twist your side waist upward as far as possible, keep your back perpendicular to the ground as far as possible, feel the tension between your side waist and your legs, and your face is slightly hot), inhale, keep your arms in a straight line, turn your body straight ahead, stand up straight, and pose in the opposite direction. Efficacy: the balance system can enhance the flexibility of the whole body, reduce the excess fat on the side waist and benefit the facial skin.

Seven warm-up methods of fitness warm-up;

Stand on the mat, exhale, lean forward, put your palms up on your knees, keep your back balanced with the ground, inhale, bend your knees, keep your thighs balanced with the ground, and look forward. (Don't lift the heel off the ground and try to keep your back straight), inhale, straighten your knees and arms, keep your eyes in front, repeat for more than five times, straighten your knees and slowly straighten your upper body. Efficacy: Flexible knees, enhance muscle strength.

Eight warm-up methods of fitness warm-up;

Stand on the mat, put your hands on your knees, turn your knees around with your ankles as the axis (keep your knees off the ground and make a big turn), and repeat five times. Efficacy: Flexible ankle joint, knee joint and hip joint, enhancing leg muscle strength.

Nine warm-up methods of fitness warm-up;

Stand on the mat, put your hands behind your body, hold the other wrist with one hand, focus on your right knee, and lift your right knee up. (Keep the thigh at a 30-degree angle with the ground, and press your toes hard, which will make your leg muscles very tense. ) Relax your hips, turn your toes around your ankles and keep breathing naturally. Keep your spine perpendicular to the ground and your eyes fixed to help balance. The opposite position. Efficacy: Flexible ankle, strong leg muscles and exercise balance system.

Ten warm-up methods of fitness warm-up exercise;

It's comfortable to stand on the mat with your feet apart. Keep your toes as outward as possible. Inhale, bend your knees, keep your thighs in balance with the ground, and make a circle with your fists in opposite directions. Keep your spine perpendicular to the ground, keep your thighs in balance with the ground, straighten your elbows and feel the tension in your legs. ) Inhale, straighten your knees, exhale, relax your hands and retract your feet. Efficacy: exercise leg muscle strength, flexible knee joint and hip joint, and strengthen cardiopulmonary function.

Eleven warm-up methods of fitness warm-up exercise;

Stand on the mat, inhale, lift your arms sideways, bend your right knee, keep your calves in balance with the ground, tighten your toes (knees together), exhale, kneel down, (keep your eyes in front, fix them to help balance, try to keep your spine perpendicular to the ground, straighten your arms, and feel the tension between your arms and thighs), inhale, straighten your right knee, exhale, exhale. The opposite position. Efficacy: Exercise the balance system and enhance the muscle strength of legs.

Twelve warm-up methods of fitness warm-up exercise;

Inhale, palm up above your head, close your head, exhale, palm down and return to your side.

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