Action essentials: both legs exert force at the same time, the body jumps up, and the legs are separated to the sides of the body, which is about 1.5 times the shoulder width; At the same time, raise your hands from both sides of your body and high-five above your head; After the action is in place, jump up with your feet again and restore your original attention posture.
2, latissimus dorsi stretching
Action essentials: Kneel gently on the mat, sink your hips, let your hips sit on your heels, relax your upper body naturally, and get down forward; Reach your hands to the top of your head, palms down, feel the stretching of your upper arms and back, keep breathing for five times, and then resume your kneeling position for the next stretching.
3. Abdominal muscle stretching
Action essentials: prone position, hands on the ground, arms straight to support the upper body; Feet apart, slightly wider than shoulders; Tilt back until your chest is perpendicular to the ground.
Step 4 stretch the muscles at the back of the thigh
Action essentials: squat, with the left leg on the ground, the heel on the ground, and the toes hooked up; Similarly, both feet and waist should be straight; Right leg support, toes slightly outward; The left leg and the right leg are interchangeable.
5, the front thigh muscle stretching
Action essentials: stand on one foot and hook the other foot backwards; Gently hold the ankle with the same hand, slowly clamp the calf close to the thigh and touch the hip; During the process, the upper body should be straight and the lower limbs should be slightly bent to avoid excessive knee stretching.
6, lunge leg press
Action essentials: take a big step forward, arch your front legs and straighten your rear legs; Keep your upper body straight, put your hands on your knees, look forward and press down (with a certain frequency); The forefoot is all on the ground, and the legs are exchanged.
Step 7 Pull your arm back
Action essentials: put your arm behind your head, grab your elbow with the other hand and stretch gently.
8, shoulder circle
Action essentials: sit or stand with your legs slightly apart; Put your hands on your shoulders, elbows outward, and at the same level as your shoulders; Draw a circle slowly with your elbow and take a deep breath.
9. Stretch your waist and abdomen
Action essentials: the body stands naturally, the back is straight, and the feet are shoulder-width apart; Hands straight and crossed, with arms swinging back and forth, waist and abdomen twisting back and forth.
10, prone extreme torsion
Action essentials: the body is in a prone position and keeps straight; The left hand touches the right shoulder through the right armpit, and then the left arm is straightened and turned sideways to the maximum extent. During the whole process, the head rotates with the arm. Take turns to do the above actions with both hands.
1 1, crawling on your stomach
Action essentials: the body is prone, the legs are straight, and the hands move back and forth alternately.
12, touch your feet and jump
Action essentials: the body jumps continuously in a small range, and the hands alternately cross and touch the ankles.
Benefits of warm-up exercise:
1. No matter where you train, you should warm up your whole body, and one of the ways to achieve this goal is to improve the internal temperature and muscle temperature of your body through warm-up exercise. The increase of muscle temperature helps to make muscles relaxed, soft and elastic.
2. Effective warm-up exercise can also speed up the heart rate and respiratory rate, thus speeding up blood flow, promoting the transport of oxygen and nutrients to working muscles, and helping muscles, tendons and joints prepare for more intense exercise.
3. Doing a good warm-up exercise can not only ensure that you are in a good state during exercise, but also be the first line of defense for sports injuries. Only by making full preparations can we train to the maximum extent and avoid injury.