Warming up before exercise can get twice the result with half the effort. Running in the same place for 2 minutes first can make the whole body move. Then, you can stretch your arms upward and lunge leg press to make your whole body muscles active.

Step 2 push-ups

It can enhance the muscle mass of pectoral muscles and biceps brachii, improve strength endurance and ground balance, and also has a training effect on the core strength of waist and abdomen.

3. Flat bracket

Plate support can exercise transverse abdominal muscles, boys' mermaid line and girls' vest line.

Step 4 sit-ups

Mainly to strengthen abdominal muscle training, both troops and physical education class need to do this action to keep fit or practice explosive force.

Extended data

Matters needing attention in physical exercise

1, pay attention to health and safety factors.

Before the test, you should know the health status of the athletes and be prepared for the potential safety hazards caused by the test. For example, if the athlete's waist injury has not healed, the maximum strength and sitting body flexion test can be temporarily omitted. In addition, it is necessary to check in advance whether there are potential dangers in the test equipment and environment during the test.

2. Formulation of test scheme

Test scheme or test plan is the key link of physical fitness test. Including the selection of test content and the purpose of the test, the instruments and equipment needed for the test, the basic requirements and specific operations of the test. If the test scheme is unreasonable, the reliability and validity of the test results will be affected.

3. Test combination and multiple tests

In the test combination and multiple tests, the recovery time can be determined according to the athlete's pulse and experience. It should be noted that after the index test reflecting the athletes' limit state, athletes should be given enough recovery time to avoid affecting the subsequent test results.

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