1. Forward (reverse) shoulder pressing: Hold an object with a certain height forward (reverse), press the shoulder in front of you with Qu Zhi arm when positive pressure, and press the shoulder with straight arm when backward pressure; 2. Hanging: Hold the horizontal bar or other objects with the right (reverse) hand, and keep the human body hanging; 3. Traction: Use the upper limb traction equipment of the community fitness center and practice alternately with both arms; 4. Turn your shoulders: Hold the ends of sticks, ropes, towels and other things with both hands about 1 m, straighten or bend your arms, and turn your shoulders back and forth.

Lower limb flexibility exercise 1, lunge leg press; 2. Pull the leg back: Hold an object with a certain height in one hand, and hold the instep of the opposite side with the other hand to pull the leg back. 3. Front (side) leg press: Stand upright (side) with one leg supported, one leg resting on an object with a certain height, two knees straight and press forward (side).

Exercise the flexibility of waist and abdomen. Sit forward, stand sideways and turn around.

Stretch the muscles at the back of the thigh.

Sit on the ground, put your right leg straight in front of you, with the left leg bent, the outer side close to the ground, forming a triangle with the right leg, the back straight, leaning forward from the crotch, holding your right toe with both hands for 30 seconds, and jumping is not allowed when your hands touch your toes (it doesn't matter if you don't touch your toes). Switch legs. Stretch each leg 3-5 times.

Stretch the inner thigh muscles-method 1

Sitting posture, feet together in front of you, knees outward and as close as possible to the ground, ankles with both hands, keep this posture 10, relax, and then repeat for 3-5 times.

Stretch the inner thigh muscles-Method 2

Sitting posture, keep your feet straight and open in front of you, keep your back and knees straight, bend forward from your crotch, grab your ankles from the inside of your legs with your hands, keep this posture, feel the inner thighs tighten and relax, and then repeat for 3-5 times.

Stretch the calf (back) muscles.

Bend down, support your body with your arms and one leg (straighten, tiptoe on the ground), and bend the other leg in front of you to relax. Focus your body on the toes that support your feet, and press your heels backwards and downwards. I feel that the muscles at the back of my calf are tightening and keeping tense. Count to 10, relax, repeat 3 times, and then do it with the other leg for 3 times.

Stretch back muscles

Sitting posture, legs pressed straight in advance, upper body leaning forward, fingers touching toes. Try to keep your abdomen and chest close to your legs for 20 seconds and relax. Then repeat it 3-5 times.

2. Joints that need to be active during warm-up: shoulder, hip, knee and ankle.

Shoulder encircling exercise

Stand upright, legs are shoulder-width, arms droop naturally, abdomen is tightened forcibly, and the strength of the muscles on the back of the shoulder wraps the shoulder backwards 10 times, and then forwards 10 times. One-shoulder alternating wrapping 10 times.

Hip swing and cross exercises

Stand up straight, legs slightly wider than shoulders, legs slightly bent, hands akimbo. The upper body is upright, using the strength of waist and crotch, the crotch swings from left to right 10 times, and pay attention to abdomen. Then turn clockwise and counterclockwise 10 times.

Knee torsion and rotation exercises

Put your legs together, kneel down, put your hands on your knees, and gently turn your knees. You can turn right from left first, then turn left from right, and turn 10 ~ 15 times respectively or alternately.

Practice on tiptoe

Stand upright, lift your right foot off the ground for about 15cm, fix your heel, and draw circles on your toes, clockwise and counterclockwise for 10 respectively. Then change your left foot.

In addition, radio exercises, jumping rubber bands, kicking shuttlecock and innovative fitness balls can all effectively develop flexibility.

Address: Jianggan Sports Center (Lejian Sports), Qian Chao Road 12, Jianggan District, Hangzhou, Zhejiang.