Walk or lift your legs slowly. Take a walk for 2-3 minutes to stretch your muscles. This can speed up the heart rate and blood flow to the muscles.

Squat stretch. Stand with your feet shoulder width apart, stretch forward with both hands holding the club, and do 10 squats continuously. Of course, warm-up training can be changed in Sunshine Golf, an institution facing teenagers. After all, there is a difference between children and adults.

Lie down and raise the club above your head. This will accelerate blood flow to large muscle tissue.

Step 2: rib extension

Pick up a No.7 iron, grab the club head with your left hand, grab the handle with your right hand, raise it as high as possible, and then bend the whole trunk to one side as much as possible, but don't let the other side feel pain. Hold for 5 seconds, then change direction.

Step 3: Stretch your shoulders.

Hold the end of the handle with the left hand and the club head with the right hand. Relax your shoulders, keep your left elbow straight, and then stretch your arms back as far as possible.

Hold for 5 seconds, then switch to the other side.

Step 4: Stretch your chest.

Hold the end of the handle with your left hand, lift it like a baseball pitcher, and hold the club head with your right hand. Relax your shoulders, pull your left hand back and keep your ribs pointing forward. Hold for 5 seconds, then switch to the other side.

Step 5: Full-body stretching exercise

Hold the club with both hands, with the hands slightly wider than the shoulder width, and then lift the club as quickly as possible. You can feel the stretching of the chest muscles and the compression of the middle back muscles. Hold for 5 seconds.

Step 6: Rotating motion

Put a club across your shoulders, cross your hands on your chest, hold the club to ensure the stability of the footwall, make the maximum rotation to the left, and then turn right. Hold for 3-5 seconds at a time.

Step 7: Shoulder stretching exercise

The left arm crosses the chest, and the right hand grasps the left arm and exerts force to the right, so that the left arm goes deeper into the chest. This exercise can feel the muscles in the shoulders and back, but not the pain in the chest. Hold for 5 seconds, and then change the other arm. Step 8: Stretch your wrists.

The left hand is straight, the palm is up, and the right hand grasps the finger of the left hand and stretches downward and backward. Hold for 5 seconds, then change hands. Step 9: Forearm extension

Hold out your left hand, bend your elbow, palm up, fingers clenched, and then straighten your elbow and push it up. Hold for 5 seconds, then change hands.

Step 10: Stretch the calf.

Lean forward, put your hands on the table or cart, straighten your left leg, bend your right leg forward, and then lean forward until you feel the stretching force on your calf. Hold for 5 seconds, and then switch to the other leg.

Step 11: Hip extension

Step on the cart or table with your right foot, straighten your left foot and lean forward until your chest is against your knees. Hold for 5 seconds, and then switch to the other leg.

Step 12: Tendon stretching

The right leg supports the body, the left foot steps on the cart or table, and the trunk is forward. Gently arch your back and lean your hips back until you can feel the stretching force on the back of your legs. Hold for 5 seconds, and then switch to the other leg.

Step 13: Prepare to swing (repeat each action 3-5 times).

1, lift the lever. Keep your left elbow straight and start to shift your center of gravity to your right foot. The club is parallel to the ground.

2. Half swing. From the aiming ball to the club perpendicular to the ground. At this time, most of the body's center of gravity should be transferred to the right leg.

3. Go all out. More body weight is transferred to the right leg, spine and buttocks for maximum rotation.

4. Swing process. The whole process from aiming to service.

Golf swing needs the flexibility of the body, and it needs to be warmed up in advance to avoid harm to the body and improve the body.

Play ball. The stretching exercise mentioned above may be helpful for you to play in the future.