How to do warm-up exercises? Warm-up exercise is very necessary before starting exercise. Not starting warm-up exercise will also have a certain impact on our health, especially before the start of high-intensity exercise. How to do the following warm-up exercises?

How to do warm-up exercises? Jump near 1

There is no limit to professional movements, that is, both feet jump left and right at the same time, but they can effectively relax the muscles of ankles, calves, thighs and other parts.

The key point of jumping left and right is that the upper body doesn't have to jump with the lower body. The warm-up goal of the movement is the lower limbs, which has a good muscle relaxation effect on the fitness exercise of the lower limbs. Generally speaking, the height of the left and right jumps does not need to be too high, and the frequency can be appropriately accelerated or slowly increased according to your own habits.

Raise your legs.

The standard leg lifting action needs to raise the leg to this horizontal position on the premise of keeping the upper body straight. Leg lifting is a simple aerobic exercise and one of the common ways to warm up.

Leg lifting can effectively improve the kicking ability of lower muscle group and strengthen the effect of lower muscle group exercise.

Open-legged jump

Jumping with your legs open is a good way to warm up. After the jump, spread your legs, raise your arms from both sides to your head and clap your hands. When you fall, your legs and arms will recover, similar to jumping in broadcast gymnastics, which can warm up your whole body muscles and move your joints.

Skipping rope empty-handed

Imagine that we have a rope in our hand and then jump rope to exercise, but the jump height is higher than that of jumping rope. After all, our goal is to make the body active as soon as possible, and our arms should swing with the jump.

This is a good warm-up exercise, which has a certain warm-up effect on the whole body.

Strength warm-up

The above actions can make our muscles and joints get initial movement. Before formal training, you still need to do some strength warm-up. These strength warm-up exercises are the ones we are about to start formal training.

How to do warm-up exercise 2 Eight steps of warm-up exercise:

1. Exercise your head properly and open your feet shoulder width. Put your hands on your waist and press your neck up, down, left and right once.

2. Warm your waist. As in the first step, open your feet shoulder-width apart. Put your hands on your waist, and then draw a circle with your waist, three times on the left and three times on the right.

3. Warm up your legs, stand with your feet together, straighten your legs, lower your waist, cross your palms, and press your instep down as much as possible for ten times.

4. Press the left leg. The right leg is in a squat posture, and the posture should be stable. Stretch your left leg as far as possible to the left and point to the ground with your toes. Put your left hand on your left leg and press down.

5, press the right leg, the left half of the leg is in a squat posture, the posture should be stable, the right half of the leg should be extended to the right as far as possible, the toes should be on the ground, and the right hand should be placed on the right leg to press down.

6, kicking, the whole person takes a natural standing posture, the back is straight, the arms are straight at shoulder height, then the legs are kicked forward, and the left leg and right leg are kicked forward repeatedly.

7. Stand still, with your hands bent, your left hand forward and your right hand backward. Keep your feet off the ground in turn and repeat this action for about two minutes.

8. Chest-expanding exercise: open your legs shoulder-width, stretch your hands forward, and make a fist gesture. Then, according to the beat, both hands stretch backwards in turn to expand the chest.

Extended data:

Warm-up exercise is also called warm-up exercise. The former is named after physiological reaction, while the latter is a general concept. Warm-up exercise is a combination of some whole-body activities, and good warm-up exercise can play a very good role in helping.

Before the main physical activity, you should move your limbs with a light amount of activity to prepare for more intense physical activity. The purpose is to improve the efficiency and safety of strenuous exercise and meet the physiological and psychological needs of the human body. Before exercise, the functional ability and work efficiency of human body can't reach the highest level at the beginning, so it is necessary to adjust the exercise state by warming up.

How to do warm-up exercises 3 What is the correct sequence of warm-up exercises?

Before we start exercising, we all need to warm up your body, prepare for an activity, and give your body a clear signal to start exercising. A complete warm-up can help you avoid the risk of injury during sports. The joints of the human body will secrete some synovial fluid during the activity, which plays a role in lubrication. This is a very good self-protection measure to protect you from injury.

So how do you move your joints to protect yourself before exercise? We should move the joints of the body from top to bottom. First of all, we should move our cervical vertebrae, that is, the joints of the neck. Generally, we should swing back and forth from left to right for at least 5 times, but the more we do, the more beneficial it is to exercise. Next is the common chest expansion exercise, doing 5 to 10 times. The reason for doing this is to open our chest, so that we can carry more oxygen during exercise and breathe more smoothly.

The key point is to warm up the shoulder joint after chest exercise. The shoulder joint that can rotate 360 degrees is a very active joint, and it is also very easy to get injured because of very active walking, so the activity of the shoulder joint must be full. First of all, we can warm up the shoulder joint by making shoulder rings. Note that each loop cycle is larger than the last one, which can stretch muscles better. Then we can do a reverse loop, and do it 5 to 10 times in each direction. Next, we can choose a prop, such as the kettle we bring when we exercise, to warm up our shoulder joints and the whole upper body muscle chain.

We held the water above our heads and made it spin in one direction. This rotation will stretch your whole waist movement, including the position of your hip joint and the bottom of your waist, and quadratus lumborum behind you will also get a good warm-up effect. There are many people who want to exercise their lower limb strength and practice their hips. At this time, the flexibility of hip joint plays a very important role in such training. We can do the action of winding legs, each leg does 5 to 10 times, and then repeat the same action with the other leg after feeling the warm-up state.

Then warm up the knee joint. Judging from the current concept of rehabilitation, the movement around the knee that we used to contact often is a very unscientific warm-up movement. There are all kinds of ligaments around our knee joint, so we should avoid using ligament stretching during exercise, otherwise we can warm up our knee joint by doing squats.

Finally, the warm-up of the ankle joint, if it is not for running and other sports, our ankle joint is basically useless, and we can do several groups of movements about the ankle joint. After that, our bodies will be awakened and activated from top to bottom, which will better help us start a day's training.