1, how to warm up before anaerobic exercise?

1. 1, stretching the muscles of the back thigh.

Sit on the ground, straighten the leg that you want to stretch in front of you and bend the other leg. The outside of the whole leg clings to the ground and forms a triangle with the straight leg. Keep your back straight and bend forward as far as possible from the crotch. Hold the toes of the straight legs with both hands. If you keep this posture for 20 minutes, you are not allowed to bounce when your hand touches your toes (it doesn't matter if you don't touch your toes).

Sitting posture, keep your back and knees straight, keep your feet straight in front of you, bend forward from your crotch, hold your ankle from the inside of your leg to keep this posture, feel the inner thigh tighten and relax, and then repeatedly stretch your calf (back) muscles.

Bend down, support your body with your arms and one leg (straighten, tiptoe on the ground), and bend the other leg in front of you to relax. Your body's center of gravity is concentrated on the toes that support your feet. You can feel the muscles at the back of your calf being tightened and kept tense as your heel goes backwards and downwards. Relax 10, repeat 3 times, and then stretch the back muscles with the other leg for 3 times.

Lie on your back, lift one leg, grab one end of your thigh near your knee, and pull it to your chest to keep your other leg straight and close to the ground, and keep your head from leaving the ground. Repeat for 3 times, grab the elbow of the opposite arm from the outside and the back with one hand, pull 65,438+00 to the opposite side of the grabbed arm, repeat for 3 times, then stretch the other shoulder and stretch the shoulder muscles.