What are the warm-ups before strenuous exercise?

We all know that we should do some warm-up exercises before doing any exercise, because our body will become stiff if we do not exercise for a certain period of time. We should warm up and let our body get full relaxation, so that we can reduce the damage to the body during the activity. Of course, strenuous exercise requires warm-up exercises. Strenuous activities require our body to be especially relaxed so that we can exercise better. So what are the warm-up exercises before strenuous exercise?

Stretching inner thigh muscles

Sit with your legs straight and apart in front of you, keeping your back and knees straight. Bend forward from your hips and grab your ankles from the inside of your legs to maintain this position. Feel the inner thighs tighten and relax, then repeat stretching your calf (back) muscles. Bend over and support your body with your arms and one leg (straight, toes on the ground). Bend the other leg in front of you and relax your body's center of gravity on the toes of the supporting foot. Push your heels back and downward to feel the muscles in the back of your calf tighten. Keep them tense, count to 10 and relax. Repeat 3 times, then switch to the other leg and do 3 times.

Stretch your shoulder muscles

Stretch one arm upward, then bend the forearm behind the head, relax, and use the opposite hand to grab the elbow from behind the head, slowly pulling to the opposite side and hold for 15 seconds.

Stretch the posterior thigh muscles

Sit on the ground, straighten the leg to be stretched in front of the body, and bend the other leg, with the outer side of the entire leg close to the ground, forming a triangle with the straight leg. Keep your back straight, bend forward as much as possible from the hips, and grab the toes of the straight leg with both hands. Maintain this position for 20 minutes. No bouncing movement is allowed when your hands touch the toes (it doesn't matter if you can't touch the toes).

Warming up before strenuous exercise tells us that we must do a good warm-up. If we do not do sufficient warm-up before strenuous exercise, it will have a lot of effects on our body. We should do a good warm-up before each exercise, so that our body can get enough exercise while reducing physical damage, so we must warm up well.