(1) Head movement: put your hands on your waist, stand up with your feet shoulder width, relax your neck, stretch twice each, and then turn your neck left and right twice.

(2) Waist fitness exercise: put your hands into your waist, of course, stand up and do waist twisting and circular fitness exercises with your hands and waist, three times left and three times right.

(3) Stand with legs apart: stand with your feet together, cross and interlock your palms, bend your palms toward your feet and relax and press, and pay attention to straighten your legs. Repeat 10 group.

(4) Side leg press Fitness Exercise: The left leg press bends downward, lifting the left heel in a kneeling position, putting the right hand on the left knee joint, keeping the left leg straight, relaxing the left hand, and pressing the left leg on the left knee joint. After the exercise, leg press on the right side presses his left foot down.

(5) Kicking exercise: Of course, stand up straight, stretch your arms horizontally to shoulder height, move your left leg forward one by one, and lift your right leg straight to belly height. After the right leg touches the ground, replace it with the left leg.

(6) Keep still, walk and exercise: stand well, bend your arms with both hands, jog your left hand in front of and behind your right hand, stand up with your left leg, and bend your right leg out of the thigh root parallel to the road. Replace the legs of the forearm, walk in place, moderately accelerate the pace of the lower forearm, and repeat this fitness action for about one minute.

(7) Chest-expanding action: Of course, stand with your legs, raise your fist horizontally forward, then bend your arms and expand your chest backward, return to the point where your hands raise your fist horizontally, and then expand your chest to both sides.

2, the role of warm-up action

(1) Overcome the physiological inertia of internal organs. As we know, any object that starts moving from a static state needs to overcome its own inertia. When the human body enters the working state from the static state, it also needs to overcome its own inertia, which is more complicated than other objects. If you do warm-up exercises, you can improve the excitability of the nervous system and mobilize various functions of the human body to enter the working state. Generally speaking, the activities of motor organs can be mobilized quickly, and the highest working efficiency can be achieved in a short time, while the internal organs are more inert, and it takes longer to mobilize to the highest level. Do a good job in warm-up activities, mobilize the functions of internal organs in advance, and reduce the disharmony between the functions of internal organs and muscle movements during formal exercises.

(2) Adjust the pre-competition state. We can do warm-up activities to enhance the metabolism of muscle tissue, increase heat production and raise body temperature; The increase of body temperature may enhance metabolism, thus forming a "virtuous circle". Make the body in a good stress state, which is conducive to formal practice. In addition, the increase of body temperature can release oxygen in blood to tissues, ensure the supply of oxygen and improve the function of nervous system. When the temperature rises, the blood circulation speeds up, and it can also prevent muscle spasm during swimming and frostbite during winter sports.

(3) Prevention of sports injuries. By fully moving the muscles and joints of limbs, the viscosity of muscles, tendons and ligaments can be reduced, the elasticity and ductility can be increased, and synovial fluid can be secreted by synovial bursa and joint synovium to prevent and avoid sports injuries.

(4) improve the excitability of neuromuscular. Through warm-up activities, the excitability of nerves and muscles can be improved, so that the human body can quickly enter the working state during exercise and reach the highest level of activity as soon as possible.

(5) It is beneficial to the reflex activity of the body. Coordinated movement is a kind of body reflex activity, and all kinds of body reflex activities must be combined in harmony and can only be realized after a certain period of "running-in". Before exercise, we should do some exercises similar to the structure, rhythm and intensity of formal exercise in order to connect many movements, gradually coordinate many reflex activities, coordinate muscle activities faster, and get into the best state faster, thus improving the effect of exercise.