First, the basic movements of unarmed movement are head movement, shoulder movement, arm movement, waist movement, leg movement and foot movement.
1. Head movements include turning the head left, right, forward and backward, which can relax the neck muscles and increase the flexibility of the neck.
2. Shoulder movements include swinging shoulders forward, backward, left and right, which can relax shoulder muscles and increase the flexibility of shoulders.
3. Arm movements include arm flexion and extension, arm rotation, arm internal rotation and arm external rotation, which can move arm muscles and improve arm flexibility.
4. Waist exercises include leaning forward, leaning back and bending the waist left and right. , can exercise the waist muscles and increase the flexibility of the waist.
5. Leg exercises include positive leg, lateral leg press, post-leg press, etc. , can exercise leg muscles and improve leg flexibility.
6. Foot movements include ankle joint rotation inside and outside, toe flexion and extension, etc. , you can move your ankles and toes and increase the flexibility of your feet.
Second, when doing unarmed exercises, you need to pay attention to the following points:
1, the action should be carried out slowly, not too hard, so as not to cause harm to the body.
2, breathing should be evenly coordinated with the action, do not hold your breath or hold your breath, so as not to affect the blood circulation of the body.
3. Beginners can practice simple movements first, and gradually increase the difficulty and complexity.
4. When doing unarmed exercises, pay attention to keep your body balanced and stable, and don't swing or twist your body excessively.
The benefits of doing sports
1, exercise can improve health, enhance immunity and cardiopulmonary function, and reduce the risk of illness.
2. Exercise can promote the growth and development of the body, increase muscle strength and bone density, and make the body stronger. In addition, exercise can also improve the coordination and sensitivity of the body and enhance the body's response ability.
3. Exercise can also relieve stress, relax body and mind and increase self-confidence. Finally, exercise can also improve sleep quality, increase deep sleep time, and help restore physical strength and energy.