1, lunge leg press
Take a big step forward with your left foot, put your whole foot on the ground, your thighs are parallel to the ground, your right leg is straight, your forefoot is on the ground, your upper body is upright, your hands are crossed behind your head, your head is raised and your chest is raised, and your body is ups and downs. ?
Step 2 stretch your legs
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, squat and stand up for 8 times, 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. ?
Extended data
Preheating should meet three indicators:
Before exercise, it is difficult for people's physical function and exercise state to reach the best level immediately, so it is necessary to adjust their functions to the ideal state through warm-up to prevent some injuries during exercise. Warm-up mainly includes three aspects: increasing heart rate and improving cardiopulmonary function; Stretch muscles to increase flexibility; Move joints to increase flexibility. ?
Sudden death is the most serious injury caused by insufficient warm-up. The improvement of cardiopulmonary function needs a process. If you don't warm up to the right degree and do high-intensity exercise rashly, your heart may be overwhelmed. People with cardiovascular and cerebrovascular diseases need special vigilance. You can choose simple activities such as jogging to warm up to improve your heart rate. It is suggested to last for 5~ 10 minutes, and slight sweating is appropriate.