Graphic introduction of warm-up before running;

1. Head movement

For stretching the neck muscles, the first two eight beats are front (bow down), back (head up), left (Zuo Zuo) and right (right), and the first two eight beats circle from left to right or from right to left respectively. 4×8 beats.

2. Chest expansion exercise

Take your left foot to the left, shoulder width, hands parallel to the ground, and bend your arms and fingers. 1-2 arms are flat on the chest, palms down, 3-4 arms are straight and open, palms up, 5-6 arms beat up and then vibrate, palms forward, 6-8 arms beat down and then vibrate, palms backward. 4×8 beats, requirements: keep your arms straight, pay attention to the palm direction of each beat, coordinate your movements and exert appropriate force.

3. Shoulder movement

Take your left foot to the left, shoulder width apart. The left and right fingers are naturally folded and placed on the shoulders. The first four 8 beats are rotated clockwise by 2 beats, and the last four 8 beats are opposite.

4. Lumbar and abdominal movements

When you hear the "Prepare" command, your left foot is slightly wider than your shoulders, your legs are straight, your arms are horizontally extended to both sides, your palms are down, your upper body posture remains unchanged, and your upper body is parallel to the ground. 1 beat. Touch your left toe with your right hand, and touch your right toe with your left hand in two beats, alternately. 4×8 beats. Requirements: the left and right rotation range should be large, the legs should be straight and fully extended.

5. lunge leg press

When you hear the "Prepare" command, take a big step forward with your left foot and touch the ground with your thighs parallel to the ground. The right leg is straight, the forefoot is on the ground, the upper body is upright, the hands are crossed behind the head, the elbows are stretched back, the head is raised, and the body is ups and downs. 3, 4×8 beats are the same, but in opposite directions. Keep your body stable, hold your head high, stretch your elbows back, and your thighs are parallel to the ground.

Step 6 Step on leg press

On the basis of lunge leg press, the body bends downward, with the left hand touching the back of the left foot and the right hand touching the back of the right foot. The center of gravity of the body falls on the right foot, the left foot is straight, the left and right feet are all on the ground, and the body fluctuates up and down. 4×8 beats are the same, but in opposite directions.

7. Knee joint movement

When you hear the "Prepare" command, your feet are together, your knees are slightly bent, and your fingers are naturally put together on your knees. The first two 8 beats should squat and stand up, and the last two 8 beats should circle from left to right, from right to left, or from inside to outside and from outside to inside. Practice 4×8 beats.

8. Hip high five

On the basis of standing naturally, raise your arms horizontally, raise your left leg to your crotch for high-five, support your right foot with your left foot, and high-five your crotch repeatedly. Practice 4×8 beats.

9. Jumping movement

Hands akimbo, feet together. In the first four beats, you need to use your forefoot hard, jump back and forth with one foot, and then take about four beats. At the same time, clap your hands in front of, behind and above your body, bounce lightly and relax.

10. Ankle and wrist movements

Hands naturally cross your chest, your left toe touches the ground, your ankles and wrists naturally relax, and circle clockwise and counterclockwise. The last two 8 beats change the right foot, and the action is the same.

1 1. Abdominal abduction

When you hear the "prepare" command, your left foot is shoulder-width to the left, your knees are slightly bent, and your hands are naturally open at your sides. When you hear the password "1", you jump up hard, and your arms and legs are as straight as possible in a big X shape. Repeat 5 times.

12. Leg stretching

When you hear the "Ready" command, take a big step forward with your left foot and put your hands on the ground. When the password "1" is heard, the right foot moves forward to restore the left foot posture, and the left foot moves backward to restore the right foot posture. Stretch forward as far as possible and straighten your front and rear feet as much as possible. One password and two actions repeat 8- 10 password.