Put your hands behind your back and cross your fingers.

Open your hand and go around behind us. After your hands overlap, cross your fingers again, hold your head high and keep your back straight.

Then overlap your hands from behind and pull them up slowly. Stretching back slowly and keeping this action for 50 seconds can help the chest to expand better.

2, quadriceps femoris stretching

Stand on one foot and lift the other foot back.

Stand with your right foot, slowly lift your left foot backward, slowly bring your foot close to your hip, then hold your left ankle with your left hand for 40 seconds, then adjust your breathing, and then change your feet to continue this action alternately, so that you can exercise the whole thigh.

Step 3 stab

Take a small step forward to keep your knees at a right angle of about 90 degrees, then take a step forward with your left foot to keep your right knee straight, so that the whole leg looks like a line and the sole of your foot firmly sticks to the ground.

Then the upper body is straight up, then the body is pressed down, and finally the legs are straight and alternating.

Group.

4. Lift straight arm back

First lift it horizontally with one hand, and fold it with the other hand to hook the horizontally lifted hand. Then the right hand wraps around the lower part of the left hand to pull sideways. Then change hands and do it 30 times a day. This action can move all over our shoulders, stretch our muscles and have a good warm-up activity.

5, spinal torsion

Lift your hands forward, then swing your hands and body to the left and keep pulling until you feel a sense of irritation on your shoulders. Then adjust your breathing and start swinging. This can make our upper body, shoulders, neck and waist rotate, and we can have a comprehensive warm-up action for the later actions, which will be easier and faster.

Step 6 jump rope empty-handed

This action is similar to skipping rope, that is, skipping rope under the assumption that you have a rope. We can bounce as high as possible, make our bodies active and warm up as soon as possible, and our arms can swing with the beating rhythm. This is an action that can be warmed up all over the body, and it can also be used when it is not warmed up, which can increase our bounce and balance. This is a necessary warm-up exercise, which can relax the muscles in all parts of our body.