Do you know how to warm up before fitness? Warm-up before fitness can help the body quickly enter the state of exercise and prevent strain during exercise. Warm-up exercises include jumping, running and leg lifting. Here's a brief introduction to how to warm up before fitness, and read the collection quickly.

How to warm up before fitness 1 1, twist your hips

Objective: To establish the flexibility and strength of trunk by separating hip and shoulder.

Starting posture: supine, arms raised sideways, feet flat on the ground.

Step: Turn the bent knee to the right until it touches the ground lightly, and then turn it to the left.

Key points: Tighten the abdomen and keep the shoulders, trunk and feet off the ground.

You will feel the muscles in the core area stretching and contracting.

Advanced exercise: do the same exercise, keep your hips and knees bent 90 degrees and your feet off the ground.

2. Scorpions wag their tails

Objective: To lengthen and strengthen core muscles, stretch pectoral muscles, quadriceps femoris, hip joints and abdominal muscles, and activate gluteal muscles.

Starting posture: prone, arms and shoulders on the ground.

Steps: the left gluteus maximus exerts force to quickly extend the left heel to the right hand to prevent the right gluteus maximus from leaving the ground, and then change legs.

Key points: ensure that the gluteus maximus exerts force when the heel is rapidly extended.

You will feel the quadriceps femoris and gluteus flexors stretching and the gluteus maximus moving.

How to warm up before fitness 2 1, flat support

Objective: Plate support is the most valuable exercise to strengthen the core, which gives us some experience in core tightening and spinal posture control. We should know that core tightening and spine posture control are the most basic and important contents and techniques in the whole strength training system.

Key points: tighten the abdomen, unfold the shoulder blades, clamp the hips, keep the head and spine in a straight line, and form a straight line from the ear to the heel. This kind of exercise is normal within 30 seconds. For people with low back problems, it is enough to do 10 second, but learn to keep the whole body tight.

Advanced exercise: raise one hand or one leg for 2 seconds, and then practice on the other side.

2. Swiss ball YTW

Objective: To improve the stability of shoulder joint and further strengthen shoulder muscles. Increase the strength of scapula and improve the way of muscle recruitment.

Starting posture: prone on the top of the ball, keep your back flat and your chest away from the ball.

Key points: keep your thumb up, starting from the scapula and gradually transitioning to the trunk, shoulders and hands. The upper edge of your abdomen should be in the middle and upper part of the ball, completing Y-type, T-type and W-type respectively. If there is no Swiss ball, you can do the same exercise on the floor.