First of all, you can do a simple stretching at first, just like doing exercises when you were a child. Stretch your body.

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Then you can exercise on the treadmill for about 20 minutes (not too fast)

The main purpose is to exercise the body and keep it hot.

How to use it. First, turn on the power supply, hold the machine on the side armrest with your hands, and stand on the protective strips on both sides of the fuselage with your feet; Press "Start" to start. After the motor runs at low speed, your feet will stand in the middle of the running platform and start to move. Remember to clip the safety switch on your waist, so as to prevent the treadmill from stopping running instantly due to accidental fall or physical discomfort.

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Finally, you can stretch your legs.

You can try this position, with your legs and hands straight.

Then stretching for 2 times, while keeping for about 65438+/-0.5 seconds,

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If you don't have a touring coach, you can ask any coach about the basic knowledge of fitness, and the general coach will tell you something.