1, chest expansion exercise: requirements: both arms vibrate vigorously, both shoulder joints are completely opened, both arms are raised horizontally and moved in place.
2, vibrating arm action: requirements: two arms straight, try to vibrate backwards.
3, abdominal back movement: requirements: hands as far as possible downward vibration, hands as far as possible contact with the ground, legs straight.
4, positive pressure legs: requirements: lunge, the angle between the legs is open, vibrating up and down.
5. Side leg press: Requirements: Try to spread your legs and vibrate up and down.
6. Actions of fingers, wrists, knees and ankles: Requirements: The actions are in place, and every joint of fingers, wrists, knees and ankles can fully move.
7. Upper limbs, ankles, knees: Requirements: legs slightly open, hands patting the ball in front of the body, and the rhythm of leg flexion and ball rebound is the same.
8. Kicking: Requirements: Hold the ball with both hands, do a slow leg lift in place, and bypass the ball from the raised leg.
9. Head, neck and back movements: Requirements: Hold the ball with both hands and hit the ground in front of the ball into a rebound ball. After the ball bounces, it quickly bends forward to drive the head and neck to bypass the ball.
10. Stretch the muscles behind the thigh: Sit on the ground, straighten the leg to be stretched and bend the other leg. The outside of the whole leg is close to the ground, forming a triangle with the straight leg, and the back is straight. Bend forward as far as possible from the crotch. Grasp the toes of the straight leg with both hands and hold this position for 20 minutes. No bouncing is allowed when touching your toes.
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12. Stretching calf muscles: Bend down, support the body with both arms and one leg, bend and relax the other leg in front of the body, focus on the toes supporting the feet, press the heel backwards and downwards, and feel the muscles at the back of the calf tighten and keep tense. Count 10, relax, repeat for 3 times, and then do it with the other leg for 3 times.
13. Stretch shoulder muscles: Lie on your back, lift one leg, grab the thigh near your knee and pull it toward your chest, keep the other leg straight and close to the ground, and keep your head on the ground. Hold the posture, count 10, repeat 3 times, and switch legs.
14, lunge leg press: Put one foot in lunge, with one foot in front and the other foot behind, and slowly press the upper body down on the front leg. Be careful not to push too hard.
15. Jumping action: basically jumping and falling. When jumping, the arms are lifted and falling with the side, and the feet are also open. When landing, it is "big character". When jumping, the arms are up and the feet are closed. When it falls, it becomes a "character", then it jumps up and opens its hands and feet, and it falls into a "big character".
16. Wrist-ankle movement: the spiral joint movement with fists clenched by both hands, with the ankle twisting, opens the joint ligament to prevent sports injury.