How to do warm-up exercises before training

1, the warm-up exercise should start from the stretching activity of the system. Stretch slowly to avoid sudden exertion. Stretched muscles must not exert force. After stretching, you should do some general preparatory activities, such as running and jumping in place slightly, which not only mobilizes the internal organs, but also warms up the joints of the whole body.

The main muscles that should be stretched during warm-up: rear thigh, inner thigh, calf, back and shoulders.

2. Stretch the muscles at the back of the thigh:

Sit on the ground, straighten the leg that you want to reach in front of you and bend the other leg. The outside of the whole leg is close to the ground, forming a triangle with the straight leg, and the back is straight. Bend forward as far as possible from the crotch, and hold the toes of the straight legs with both hands for 20 minutes. No bouncing is allowed when touching your toes (it doesn't matter if you can't touch your toes).

3. Stretch the inner thigh muscles-Method 1

Sitting posture, feet and soles close to each other, knees outward and as close to the ground as possible, hold both ankles with both hands, keep this posture, count 10, relax, and then repeat for 3 times.

4. 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.

5. 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.