Knee joint movement: when you hear the "prepare" command, put your feet together, your knees slightly bent, your fingers naturally close together and put them on your knees. The first two 8 beats do squats and stand up, and the last two 8 beats turn from left to right, from right to left, or from inside to outside and from outside to inside. Practice 4×8 beat requirements: the amplitude should be large.
Hip high-five: On the basis of standing naturally, raise your arms horizontally, lift your left leg to the bottom of your hip, lift your left foot to your right foot, and repeatedly high-five under your hip. Practice 4×8 beats.
Jumping action: feet together, hands akimbo. The first four beats are that the forefoot is hard, the front foot jumps, the back foot jumps, and the last four beats are left and right. At the same time, clap your hands with your palms in front, back and above your body, bouncing lightly and relaxing.
Ankle and wrist movements: put your hands on your chest naturally, touch the ground with your left toe, relax your ankles and wrists naturally, and circle clockwise and counterclockwise. The last two 8 beats change the right foot, and the action is the same. Requirements: joint relaxation, the range should be large.
Precautions for running
Warm-up and stretching: Warm-up before running, such as slow walking and dynamic stretching, to help the body prepare for high-intensity exercise and reduce the risk of injury.
Master breathing: master breathing skills when running, try to relax naturally, and avoid rushing or going too deep to avoid poor breathing or difficulty breathing.
Pay attention to landing: try to land through the middle and avoid landing on heels or toes.
Replenish water: properly replenish water during running to maintain water balance in the body and avoid dehydration and physical exhaustion.
Pay attention to the environment and safety: choose a suitable and safe running route and avoid dangerous or unsafe places. When running at night or in bad weather, pay attention to visibility and safety, and gradually increase the running intensity.