Warm-up exercise course, warm-up exercise, is a combination of some whole-body activities, good warm-up exercise can play a very good role in helping, warm-up exercise is also easy to be ignored, causing various injuries to the body, the following warm-up exercise course.

Warm-up Exercise Course 1 Head Exercise

Relax, put your hands on your waist, stand with your feet shoulder width apart, turn your neck forward and left and right, and then do it again in the opposite direction. This is an eight-beat. Do four eight-beats.

Chest expansion swing arm movement

Keep your body upright, stand with your feet shoulder-width apart, expand your chest twice with your fists shoulder-height, then straighten your arms and expand your chest twice, then lift your arms backwards twice with your left hand up and your right hand down, and do it again in the opposite direction.

So one eight beats, four eight beats.

Body rotation movement

Stand up straight, feet shoulder-width apart, hands bent, fists shoulder-height, turn left twice, and then turn right twice. This is half an eight-beat. Do four eight-beats.

Wrist and ankle joints

Stand up straight, with your feet shoulder-width apart, your arms bent, your fingers crossed shoulder-height, your left foot lifted to the ground, then your hands and feet moved in a circular motion, and your left and right feet exchanged exercises, each doing four eight beats.

Vertical leg press machine

Stand upright, feet together, fingers crossed and buckled on the top of your head, palms bent to the instep from top to bottom, legs straight, and do four eight beats.

Leg press lunge

The body is upright, the feet are together, the left foot takes a big step forward, the toes are forward, the thighs and calves are at right angles, the body is at right angles to the thighs, the right leg is straight, and the feet are buckled at an included angle of 45 degrees. Put your hands on your hips and press hard vertically. The left and right feet are exchanged, and * * * makes four eight beats.

Pubu leg press

Legs are left and right apart, and the distance between feet is about four to five times the length of feet. Squat with one leg bent, knees and toes abduction; The other leg is straight and flat, close to the ground. Down to earth. Straighten the left leg into a left footwork and the right leg into a right footwork. Do four eight beats for each lunge.

Turn jumps on and off.

Stand up straight and jump with your feet slightly wider than your shoulders. Put your hands straight above your head and high-five. After jumping again, put your feet together, clap your hands on both sides of your thighs, and do four eight beats.

Warm-up Exercise Tutorial 2 The eight warm-up exercises before fitness exercise include neck ring, lateral upper arm pressing, moving waist and abdomen, knee bending, lateral leg press, calf lifting, front leg lifting and right front leg lifting.

The first step of the eight steps of warm-up, let your feet separate slightly, take pictures in front of your body with your hands holding the ball, and bend your feet and bounce. As long as the height and rhythm of the bounce are consistent with the ball, it will help to move people's upper limbs, ankles and knees, so that the feet are raised and the waist is parallel to the ground. Raise your feet as high as possible so that the speed can be changed from slow to fast.

Exercise for a short time on the treadmill and elliptical track, lie on your back on the bridge, with your arms sticking out of your torso at a 45-degree angle and your palms facing down. Let your knees and feet lie on the floor. Straighten your back, put your feet on the ground and raise your hips. Keep exercising for at least 12 minutes.

Because broadcast gymnastics and artificial gymnastics are not aerobic gymnastics, but aerobics, the exercise effect is not significant. Warm-up refers to contracting the muscles used before exercise through a short period of low-intensity exercise before exercise.

Warm-up Exercise Tutorial 3 Eight Steps of Warm-up Exercise:

1. Exercise your head properly and open your feet shoulder width. Put your hands on your waist and press your neck up, down, left and right once.

2. Warm your waist. As in the first step, open your feet shoulder-width apart. Put your hands on your waist, and then draw a circle with your waist, three times on the left and three times on the right.

3. Warm up your legs, stand with your feet together, straighten your legs, lower your waist, cross your palms, and press your instep down as much as possible for ten times.

4. Press the left leg. The right leg is in a squat posture, and the posture should be stable. Stretch your left leg as far as possible to the left and point to the ground with your toes. Put your left hand on your left leg and press down.

5, press the right leg, the left half of the leg is in a squat posture, the posture should be stable, the right half of the leg should be extended to the right as far as possible, the toes should be on the ground, and the right hand should be placed on the right leg to press down.

6, kicking, the whole person takes a natural standing posture, the back is straight, the arms are straight at shoulder height, then the legs are kicked forward, and the left leg and right leg are kicked forward repeatedly.

7. Stand still, with your hands bent, your left hand forward and your right hand backward. Keep your feet off the ground in turn and repeat this action for about two minutes.

8. Chest-expanding exercise: open your legs shoulder-width, stretch your hands forward, and make a fist gesture. Then, according to the beat, both hands stretch backwards in turn to expand the chest.

Extended data:

Warm-up exercise is also called warm-up exercise. The former is named after physiological reaction, while the latter is a general concept. Warm-up exercise is a combination of some whole-body activities, and good warm-up exercise can play a very good role in helping.

Before the main physical activity, you should move your limbs with a light amount of activity to prepare for more intense physical activity. The purpose is to improve the efficiency and safety of strenuous exercise and meet the physiological and psychological needs of the human body. Before exercise, the functional ability and work efficiency of human body can't reach the highest level at the beginning, so it is necessary to adjust the exercise state by warming up.