The first step of warm-up is to "improve" (R = improve). Warm-up begins with improving a series of physiological functions, such as increasing heart rate, blood flow velocity, body temperature, joint lubrication and synovial fluid secretion, respiratory rate and so on. In the traditional warm-up, jogging, brisk walking and other "sweaty" warm-ups are the first step. All warm-ups can start with 3-5 minutes of jogging, cycling, brisk walking and so on. Until the heart beats faster and sweats slightly.

The second step of warm-up is "activation" (A = activation) and "transfer" (M = transfer). This step includes all dynamic warm-up and dynamic stretching actions, aiming at activating the neuromuscular connection of the target training site and increasing the dynamic range of motion of the joint. Leg-lifting running before squat, kick running after squat, unarmed squat, activating rotator cuff muscles (supraspinatus, infraspinatus, subscapular and teres minor) with elastic belt or light weight before bench press, slow push-ups and dynamic stretching of straight arm and shoulder circulation, thoracic vertebrae, hip joint and shoulder joint range of motion all belong to this step. Dynamic warm-up can also maintain the physiological function improved in the first step, so it is also the most important step to prevent injury during warm-up.

The third step of warm-up is "strengthening" (p = potential). This is also called "special warm-up" in sports training, which is the most important step to improve training results. This step is especially important for training that requires great impact and explosive power. Strength training, also known as "warm-up group", specially warms up the action chain and action mode involved in the action to achieve the purpose of "strengthening". For example, before heavy bench press/squat/hard pull, use an empty pole or 45%-55% of the maximum strength (45%-55% 1RM) for 12- 15 times, and you will find that your maximum strength will be.