1, head movement
The stretching of neck muscles, the first two eight beats are forward (bow down), backward (head up), left (Zuo Zuo) and right (right), and the last two eight beats are from left to right or from right to left. The whole set of movements is 4×8 beats, and the required range is from small to large, so that the head can be fully moved.
2. Chest expansion exercise
Take your left foot to the left, shoulder width, hands parallel to the ground, and bend your arms and fingers. 1-2 arms are flat on the chest, palms down, 3-4 arms are straight and open, palms up, 5-6 arms beat up and then vibrate, palms forward, 6-8 arms beat down and then vibrate, palms backward. The whole set of movements is 4×8 beats, and the arms are required to be straight. Pay attention to the palm direction of each beat, coordinate the movements and exert proper force.
3. Shoulder movement
Take your left foot to the left, shoulder width apart. The left and right fingers are naturally folded and placed on the shoulders. The first four 8 beats are rotated clockwise by 2 beats, and the last four 8 beats are opposite.
4, waist and abdomen exercise
When you hear the "Prepare" command, your left foot is slightly wider than your shoulder, your legs are straight, your arms are horizontally extended to both sides, your palms are down, your upper body posture is unchanged, your upper body is parallel to the ground, your right hand touches your left toe with 1, and your left hand touches the tip of your right foot with 2 beats, alternating in turn. The whole set of movements is 4×8 beats, which requires a large left-right rotation range and your legs are straight and fully extended.
The role of stretching and warm-up exercise
Stretching and warm-up exercises before exercise can make all parts of the body ready for exercise, prevent muscles, ligaments and joints from being strained during exercise, and at the same time raise the internal temperature of the body and increase blood circulation, thus providing more oxygen and nutrition for muscles, making them more likely to exert their strength and reducing the risk of congestion and thrombosis.
In addition, through warm-up and stretching, the elasticity and flexibility of muscles will be improved, which will help to complete more complicated and intense exercise and improve the exercise effect. In addition, warm-up exercise can also improve mood, help to adjust the state of body and brain, improve personal concentration and willpower, and prepare for exercise.
Warm-up stretching exercise can not only protect muscles and joints, but also help to prepare for exercise, avoid injury during exercise and improve exercise effect. Therefore, warm-up exercise should be carried out before any strenuous exercise or more important competition.