The purpose of warm-up is to raise body temperature and stretch muscles. The warm-up before exercise is to prepare the cardiovascular system, respiratory system, nervous system and musculoskeletal system to meet strenuous exercise and reduce the risk of injury. The following 10 warm-up exercises can activate the body and improve the effect of fitness training.

Transverse rotation type

Function: Relax the middle back, chest and shoulders.

Exercise:

1, the left body is lying on the floor, the right hip and knee are bent, and the right calf is placed on the foam roller; Arms straight in front of you, palms together;

2. Turn the trunk through the middle back and open the chest until the right hand almost touches the floor on the other side;

3. Rotate the torso, return to the starting position, and repeat for 20 times; Do the same thing on the other side of your body.

Note: focus on the middle back to complete this rotation, and the waist does not exert force.

Hip bridge type

Function: activate gluteal muscles and hamstring muscles and lengthen anterior gluteal ligament.

Exercise:

1. Lie flat on your back, with your knees bent at right angles, your heels on the ground, your feet bent, and your arms at your sides;

2, heel force, push the hips off the ground to form a bridge; Knees, hips and shoulders should form a straight line;

3. Hold this position for 20 seconds. Before lowering your body to the ground, focus on forcibly contracting your hips at the highest point of action.

Note: Avoid setting the position of the bridge too high and do not overstretch the waist.

Flexion and extension of hip flexors

Function: Stretch and lengthen the muscles and ligaments in the front of buttocks and thighs.

Exercise:

1, take a semi-kneeling posture, with the left knee kneeling on the ground and the right leg bent 90 degrees in front of you; Keep your upper body upright, grab your left ankle with your left hand, and slowly pull your left heel to your hips;

2. Move your body forward slowly until you feel that the front side of your left thigh and the front side of your left hip are gently stretched; And then return to the initial position;

3. Repeat 20 times and do the same action on the other side of the body;

Note: Before starting the exercise, pull down the ribs by tilting your hips backwards.

Semi-kneeling groin activity

Function: Stretch and lengthen the muscles on the inner thigh.

Exercise:

1, put your hands and knees on the ground, with your wrists directly below your shoulders and your knees directly below your hips;

2. The right leg extends outward, the knee is straight, and the right foot is flat on the floor;

3. Slowly turn your body to the left heel until you feel the right groin on the inner thigh stretched;

4. Slowly turn back to the initial position and repeat for 20 times; Do the same thing on the other side of your body.

Note: Keep your back completely straight and your neck and back in a straight line.

Cat/camel style

Function: Relax the waist.

Exercise:

1, put your hands and knees on the ground, with your wrists directly below your shoulders and your knees directly below your hips;

2. Slowly bend the waist and turn the hip bone towards the mandible, so that the spine is "C"-shaped;

3. Return to the initial position by flattening the spine; Do it 20 times.

Note: when you return to the initial position, pause a little when your back is in a straight position; Don't overstretch your waist.

Bird dog style

Function: activate the muscles behind the hips and shoulders, and enhance the stability and control of the core muscles.