Warm-up is for many athletes.
An important training process that is easily overlooked.
So you know
Why do you warm up before exercise?
Warm-up helps to mobilize muscles.
Excitability increases muscle temperature.
Avoiding sports injuries can also improve.
Fat burning efficiency
Next, learn a few together.
Correct and efficient warm-up exercise.
1: Stand still.
Hands naturally bend, arms swing back and forth, double
Legs slightly raised, feet off the ground 10 cm.
About; In all parts of; about
2. Start and end jumps
Hands and feet open and jump, arms straight, double
Hands above your head; Jump with your feet together.
Once, arms straight down from both sides, hands
Touch both sides of the thigh.
3. YTW scapula activation exercise
Stand with your feet apart and your hands at your sides. Start practicing and keep your torso. no
Move, straighten your arms, lift up, and form slightly apart on both sides of your head.
The appearance of the letter "y"; Then put your arms down to your chest and lift them horizontally.
Set, spread your arms horizontally to form the letter "T", and then
Take back; Also in the front horizontal position, bend your elbows and open your arms and shoulders.
Shrink toward the spine to form the letter "W" and put it back.
One side, one side
4. Good morning, bend forward
Stand up straight, feet apart, hands akimbo, and bend your hips and knees evenly.
Bend down quickly, then straighten your hips as much as possible and pay attention to practice.
Keep your back straight and avoid hunchback.
5: Torsion of trunk
mutually
Stand with your feet shoulder width apart and your arms raised horizontally in front of you.
Lift horizontally left and right, and rotate the trunk to complete.
Twist action.
Step 6 swing your legs sideways
The left leg is supported, and the right leg swings naturally from left to right as far as possible.
Big angle. You can balance a wall or railing with one hand, but
Then change your left leg and swing it repeatedly.
Sports tips
Each action exercise 10-20 seconds. Open after an interval of 10- 15 seconds.
Start the next action.
Please practice 6 movements in 2-3 groups, and pay attention to step by step.
Step by step, gradually improve the moving speed in the process of cyclic training.