Exercise and warm up. Different exercises are suitable for different times. Exercise is an important way for us to keep our body function. Proper exercise can help us reduce stress. Simple exercise can also help us exercise. Share the benefits of exercise and warming up.

Exercise Warm-up Exercise 1 Half Squat One Leg Ankle Stretching

Kneel on the right knee, land on the left foot, and bend the left knee at a 90-degree angle; The left ankle should be directly below the left knee. Put your hand gently on your left knee. In the core action, push the left knee forward so that it crosses the left toe. Pause and then start again. Do it 10 times per side.

The cat was stretched.

Start by landing on all fours, with your hands under your shoulders and your knees under your hips. Raise your head and coccyx when lying prone; Wait a few seconds. Roll up your tailbone, roll up your back and wrap your head around your chest.

Bend over and stretch to the opposite side

Start by landing on all fours, with your hands under your shoulders and your knees under your hips. At the same time, when you straighten your left leg backwards, extend your right hand forward. Return to the initial position and repeat this action with your left hand and right leg. Do it 8 times on each side.

High and low plate support

Enter the straight arm plate support, with feet as wide as hips and wrists lower than shoulders, and hold for 45 seconds. The left lower elbow touches the ground, then the right elbow enters the forearm plate for 30 seconds.

Lunge T-twist

Start with the flat support of the straight arm, and your hands are wider than your shoulders. Bend your knees, put your hips back, move your left foot forward, stop your left knee on the outside of your left shoulder, raise your right hand and rotate your torso to the right, open your back, and retreat. Return your left foot to the horizontal support position, and repeat on the other side. Do it six times per side.

crawler-type

Start standing, feet apart, hip width apart. Lean your hips forward and put your palms on the ground. Hands move forward into the straight arm plate support; Wait a minute. Stand up and repeat the above actions before putting your hands back on your feet. Do it six times.

Crab stretching

Bend your knees, put your feet flat on the floor, and put your palms behind your hips. Lift your hips off the ground. At the same time, lift your hips, your right arm and left shoulder, and stretch your upper body sideways, from your fingers to your left knee, so that your body forms a straight line. Reverse the action to the starting position and repeat the other side. Do it 8 times on each side.

Quick mark time

When standing, your feet are slightly wider than your shoulders, your feet are parallel, your toes are slightly turned out, and your hands are placed in front of you. Squat for a quarter, lift your heels and land on your forefoot. Then run at the fastest speed in the same place 15 seconds. Do three rounds.

Exercise Warm-up Exercise 2 Jump left and right

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 exercise 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.

Practice warm-up exercises 3 1. Teach you several groups of commonly used warm-up exercises.

Head movement

Put your hands on your waist, stand with your feet shoulder-width, press the neck down twice, and then circle the neck twice.

Waist movement

Put your hands on your waist, stand naturally, twist your hands and draw circles, three times left and three times right.

Vertical leg press machine

Stand upright with your feet together, cross and interlock your palms, press your palms down to the instep, and pay attention to straighten your legs. Repeat 10 group.

Lateral leg press motion

Leg press leaned down on the left side, stood on tiptoe and crouched, with his left hand on his left knee and his right leg straight sideways. As for the knee of the right leg, the right hand is pressed on the right leg, and then the right leg press bends down to press the left leg.

Kicking exercise

Stand naturally, with your back straight, your arms level with your shoulders, your left foot take a small step forward, and your right foot kick straight to your abdomen. After the right foot hits the ground, change the left foot to kick.

Standing still

Stand where you are, with your hands bent, your right hand in front and your left hand behind, and run. Stand with your left foot, bend your right foot, lift your thighs and be parallel to the ground. Swing your arm to change legs, stop at the same place, speed up the swing arm appropriately, and repeat this action for about one minute.

Second, how to warm up before fitness?

Steps of warm-up exercise

1, move the knee joint, crouch, put your hands around your knees, twist your knees clockwise, 10 times, and then twist your knees counterclockwise.

2, hip joint activities, legs alternately lift legs, each doing 20 times.

3. leg press: Relax your shoulders and back. One leg should be forward, the knee should be bent 90 degrees, so that the thigh is parallel to the ground, the other leg should be bent and spread, the toes should touch the ground, and the upper body should be upright. After ten times, change the other leg.

4. Twist, straighten your hands, and turn your body around to move your waist.

5, foot activity, standing, hands akimbo, one foot standing normally, one foot on the ground, do clockwise rotation, and then do counterclockwise.

6. Kick back and forth to move your hips and knees.

7. Stretch the upper body and rotate the neck and arms left and right.

Steps of warm-up exercise

1, warm up ten minutes before exercise to prepare your body. It takes about ten minutes. You should make your body sweat a little.

2. Prepare to stretch after warming up. Stretching can enlarge the angle of joint movement, increase the elasticity and flexibility of muscles and tendons, and prevent injuries during exercise. Leg press, twisting, shoulder slapping and other activities can be performed.

3. Prepare suitable shoes and choose different shoes according to different exercise methods. If it is an ordinary sport, you can choose ordinary casual shoes. If it is 100 meters, you should choose spikes. Shoes must fit, not too big or too small to prevent sprain or squeezing.

4. Tie your shoelaces before exercise. Be sure to tie your shoelaces to prevent them from coming loose during exercise. Stop and tie it again. Loose shoelaces may trip us.

5, choose the right clothes, don't choose trousers when it is hot in summer, try not to wear shorts in winter to prevent overheating or sweating. Don't choose hard cloth jeans or tight casual pants. Try to wear sweatpants.