How much do you know about warm-up before running, whether in the gym or outdoors? Running rashly and directly will definitely affect your health, especially in winter. Because the outdoor temperature is very cold, our bodies will become very stiff in winter. Therefore, effective warm-up will soften our bodies and exercise ourselves with more exciting bodies. Next, Bian Xiao will briefly introduce some warm-up actions before running for your reference.

1, head

The head movement is very simple, the body is upright, find a comfortable place, straight up, head left and right, left and right, front and back, left and right, basically do 2-3 groups. Be careful not to push too hard, just moderately.

Step 2: Shoulder

After the head is finished, take a rest and enter the activities of the shoulders. Shoulders are mainly shrugging, with shoulders as the central axis. Do eight clockwise, eight counterclockwise, and do 2-3 groups. Through the movement of shoulders, the effect of relaxing shoulders is achieved, so that it will not be very difficult in the process of swinging arms.

3. arm, arm (plural of arm)

The movement of the arm is very easy. Straighten your arms, cross your fingers, and extend parallel to the ground in the opposite direction. Be sure to stretch forward as far as possible and fully exercise your arms. After holding horizontally for 30 seconds, raise your arms above your head and hold for another 30 seconds. This is a group. Do 2-3 groups.

Step 4 waist

For the exercise of the waist, you can do three-dimensional forward flexion, deep depression, and appropriate force to make the waist really bend and open the meridians of the body. One group can bend forward for 30 seconds and do 2-3 groups.

5. Knees

Knee plays a very important role in running. If you don't pay attention during running, you are most likely to hurt your knees. Therefore, you must relax your knees before running. Here, Bian Xiao's suggestion is to put your legs together, bend your knees, put your hands on your knees, and then rotate horizontally and on the ground. Ten times clockwise and ten times counterclockwise, fully move your knees.

6. Ankle

When we exercise our ankles, we can also exercise our wrists. Hands crossed, left foot slightly stood on tiptoe, doing circular motion around ankle, hands rotating. Change your right foot after one minute, stand on tiptoe, and continue to rotate for another minute. After the ankle is fully active, you can start preparing for running.

This is the basic warm-up exercise that all of us need to do before running. Running is a very good exercise. Before running, we should do these simple movements once, which should be completely completed in about fifteen minutes. What needs everyone's attention is that when warming up, you must be moderate and never exceed the pressure you can bear, otherwise it will be counterproductive. Well, I've introduced so much. Let's take action for our own fitness dream!