The main content of this article is transferred from the article "Fitness Guide 2.0" in the official WeChat account "Gui Shu's Thinking Notes on Fitness", and the main content is extracted from personal search.

Warm up by running

Running warm-up 2

The whole warm-up is simply and rudely divided into upper limbs and lower limbs.

Every movement is grasping the time, and try not to rest in the middle.

One action makes the chest, shoulders and back heat at the same time. When you need to close your palms closer, your chest is tight. As shown in the above figure, two small amplitudes, plus a vibrating arm with large amplitude, improve shoulder flexibility.

From the back, you should keep your shoulders back during the whole movement.

Put your hands together, straighten your arms, and try to "tremble" by squeezing between your palms. Feeling shivering when supported by a flat plate is a principle-muscle static contraction. Use the up/middle/down angle to heat the chest muscles, arms and shoulders in multiple dimensions.

? This is not a simple "around the shoulder" action. Look carefully, it actually changes direction with the change of arm's surrounding angle.

The first half turns backward and the second half turns forward.

This can increase the flexibility of the shoulders and have a little irritation to the back and chest. During the warm-up, put your hand under the clavicle, the starting point of pectoralis major, and "fine-tune" the movements of the whole shoulder by judging the activity degree of the chest.

Stretching is aimed at muscles, not ligaments, not tendons, not bones. The correct way is this:

Straighten your hands, bend over and stretch your arms, and make the shape of Y T I letters respectively. If there are problems such as hunchback and chest-lifting, bench press without locking back, pull-ups always shrugging, etc., this action must be done, because it can adjust the position of scapula well and find a stable stress sense of upper limbs.

Hook the foot tightly, straighten the leg as far as possible, and stimulate the thigh and hip muscles in the front/middle/back corner.

This is a "leg lift+torso twist" action, which is divided into two rhythms:

First, slowly expand the knee joint with the elbow, and at the same time, the abdominal muscles contract to drive the upper body to curl.

Hold for 20 seconds, enter 10 seconds to sprint, and the trunk of Pipi Shrimp is folded. The other side of the exchange starts directly.

In fact, figure 8 hip twisting is a very functional and migratory action, which requires high control of pelvis.

When warming up, imagine drawing a figure of eight with your hips. If boys think this action is shameful, they can also use hip twisting plus to raise their thighs and drive their hips to warm up.