First, the leg warms up 1. Flexion and extension of instrument legs
2. Bending of instrument legs
When you are in the gym, you can use lightweight equipment. If there is no equipment, you can imitate these two actions without equipment. Single joint exercise can make your target muscle feel congestion accurately.
Do 1-2 groups within your strength, about 15-20 times. Don't be exhausted. The purpose of warm-up is to wake up your muscles. After warming up, you can start leg training.
Second, back warm-up recommends the following three back activation actions-
Feel the back muscles wake up slowly during exercise. Be careful not to push too hard.
Third, the shoulder warms up and the shoulder is activated, so you can do these three actions.
Simulate the hand movements when skipping rope, and proceed in slow motion. If the legs don't understand, hold elastic belt with both hands, and push your hands up and back with your shoulders, and then recover in a controlled way.
Grab elastic belt with both hands and do chest expansion exercises.
Rowing action.
Fourth, you must warm up before hip training!
When standing, lift your legs sideways, and you can tie sandbags at your ankles to increase your load.
Kneeling sideways to lift legs, elastic belt can increase the load.
Lie on your side and lift your legs.
Kneel down, lift your legs and draw a half circle.