Six warm-up exercises before fitness, fitness can promote the body's metabolism, exercise can enhance the body's immunity, moderate exercise can be full of enthusiasm for life, and simple exercise can also help us exercise. Now share six warm-up exercise skills before fitness.

Six warm-up exercises before fitness 1 1, chest muscle stretching

Put your hands behind your back and cross your fingers.

Spread your hands outward and wrap them around your back. After your hands are crossed, cross your fingers again, hold your head high and keep your back straight.

Then overlap your hands from behind and pull them up slowly. Stretching back slowly and keeping this action for 50 seconds can help the chest to expand better.

2, quadriceps femoris stretching

Stand on one foot and lift the other foot back.

Stand with your right foot, slowly lift your left foot backward, slowly bring your foot close to your hip, then hold your left ankle with your left hand for 40 seconds, then adjust your breathing, and then change your feet to continue this action alternately, so that you can exercise the whole thigh.

Step 3 stab

Take a small step forward to keep your knees at a right angle of about 90 degrees, then take a step forward with your left foot to keep your right knee straight, so that the whole leg looks like a line and the sole of your foot firmly sticks to the ground.

Then the upper body is straight up, then the body is pressed down, and finally the legs are straight and alternating. Group.

4. Lift straight arm back

First lift it horizontally with one hand, and fold it with the other hand to hook the horizontally lifted hand. Then the right hand wraps around the lower part of the left hand to pull sideways. Then change hands and do it 30 times a day. This action can be moved to the whole shoulder, which can stretch muscles and carry out good warm-up activities.

5, spinal torsion

Lift your hands forward, then swing your hands and body to the left and keep pulling until you feel a sense of irritation on your shoulders. Then adjust your breathing and start swinging. This can make the upper body, shoulders, neck and waist rotate, so that you can have a comprehensive warm-up action for the later movements, and it will be easier and faster to do the later movements.

Step 6 jump rope empty-handed

This action is similar to skipping rope, that is, skipping rope under the assumption that you have a rope. The height of the bounce can be as high as possible, so that your body can be active and hot as soon as possible, and your arms can swing with the rhythm of the beat. This is an action that can warm up the whole body, and can also be used when not warming up, which can increase bounce and balance. It is a necessary warm-up exercise to relax muscles in all parts of the body.

Six warm-up exercises before fitness 2 1, jogging: this is a good warm-up exercise before any fitness exercise, which can make the body exercise better and adapt to the next exercise slowly, but at the beginning, the running speed should not be too fast and the jogging distance should be around 500, so as to achieve better results.

2. Opening and closing jump: In fact, it is jumping up and down at the original station. When jumping, the arms and legs should be opened and closed, which is beneficial to lacing, which is beneficial to the arms, back and legs. It takes about ten minutes.

3. Kick your hips: Put your hands behind your back, and the human body will run slowly like running. When running, kick your feet backwards, paying attention to the action as much as possible, which is beneficial to the activities of your calves, knees and thighs.

4, iliopsoas muscle stretching: Many people have never heard of it, but it is actually very simple, that is, before and after leg press, I believe that leg press basically did it before and after, mainly stretching thigh muscles.

5, trapezius stretching: Although some people have never heard of it, it is also very simple, that is, twisting the neck, the neck is easy to get hurt, so it needs good exercise.

6, chest expansion exercise: mainly refers to stretching the waist and chest through the arm, it is actually very simple to do, and the time required will not be too long, just use some force.