Stretch the muscles at the back of the thigh:
Sit on the ground, put your right leg straight in front of you, with the left leg bent, the outer side close to the ground, forming a triangle with the right leg, the back straight, leaning forward from the crotch, holding your right toe with both hands for 30 seconds, and jumping is not allowed when your hands touch your toes (it doesn't matter if you don't touch your toes). Switch legs. Stretch each leg 3-5 times.
Stretch the inner thigh muscles-method 1
Sitting posture, feet together in front of you, knees outward and as close as possible to the ground, ankles with both hands, keep this posture 10, relax, and then repeat for 3-5 times.
Stretch the inner thigh muscles-Method 2
Sitting posture, keep your feet straight and open in front of you, keep your back and knees straight, bend forward from your crotch, grab your ankles from the inside of your legs with your hands, keep this posture, feel the inner thighs tighten and relax, and then repeat for 3-5 times.
Stretch the calf (back) muscles.
Bend down, support your body with your arms and one leg (straighten, tiptoe on the ground), and bend the other leg in front of you to relax. Focus your body on the toes that support your feet, and press your heels backwards and downwards. I feel that the muscles at the back of my calf are tightening and keeping tense. Count to 10, relax, repeat 3 times, and then do it with the other leg for 3 times.
Stretch back muscles
Sitting posture, legs stretched straight in front of you, leaning forward and fingers touching your toes. Try to keep your abdomen and chest close to your legs for 20 seconds and relax. Then repeat it 3-5 times.
2. Joints that need to be active during warm-up: shoulder, hip, knee and ankle.
Shoulder encircling exercise
Stand upright, legs are shoulder-width, arms droop naturally, abdomen is tightened forcibly, and the strength of the muscles on the back of the shoulder wraps the shoulder backwards 10 times, and then forwards 10 times. One-shoulder alternating wrapping 10 times.
Hip swing and cross exercises
Stand up straight, legs slightly wider than shoulders, legs slightly bent, hands akimbo. The upper body is upright, using the strength of waist and crotch, the crotch swings from left to right 10 times, and pay attention to abdomen. Then turn clockwise and counterclockwise 10 times.
Knee torsion and rotation exercises
Put your legs together, kneel down, put your hands on your knees, and gently turn your knees. You can turn right from left first, then turn left from right, and turn 10 ~ 15 times respectively or alternately.
Practice on tiptoe
Stand upright, lift your right foot off the ground for about 15cm, fix your heel, and draw circles on your toes, clockwise and counterclockwise for 10 respectively. Then change your left foot.