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.

Upright leg press;

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.

Stand 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.

Chest expansion exercise;

Stand naturally with your legs, stretch your hands horizontally forward and make a fist, then bend your arms and expand your chest backwards, then stretch your hands forward and make a fist, and straighten your arms and expand your chest to both sides and backwards.

2 the effect of warm-up exercise

Conventional preheating:

Refers to the general relaxation of physical activities, including the intensity of exercise and a certain time, which is determined according to the health level of the body and the state of sports competition. The assessment is that it takes the general population 5 to 10 minutes, and the body is slightly sweaty. The purpose of this period is simply to promote the increase of heart rate, stimulate the frequency of breathing, increase blood flow and help deliver oxygen and nutrients to muscles, while helping to raise the temperature of muscles.

Resting muscle stretching:

It is a safe and effective muscle stretching activity, which effectively reduces the risk of injury. Improving the overall flexibility of muscles is mainly the large muscle group needed for stretching exercise. This part of the activity takes 5 to 10 minutes. Static muscle stretching is to keep the muscles in a state of tension for a period of time. Active and passive muscle groups are relaxed after stretching, and the tension of muscle groups in the body is slowly and carefully adjusted. This method is to lengthen the length of muscles and tendons. This part is very important. This method increases the range of motion of your joints, which is an important measure to prevent muscle and tendon injuries. The above two parts are the basis of warm-up activities, which is to make the body fully and effectively mobilized. Correctly completing these two warm-up activities is the preparation stage of the latter two parts.

Warm-up for special sports:

After the first two warm-up activities, this part is a warm-up activity for athletes to participate in their own sports. Warm-up activities reflect the characteristics and direction of special activities.