How to warm up before running?

Exercise is an essential part of our life and is vital to physical health. Exercise is important, but you also need to pay attention to the method. Unscientific and unreasonable exercise cannot help the body. Therefore, before exercising, everyone must pay attention to proper preliminary preparation. For example, do proper warm-up exercises before running. So how do you warm up before running? Do you know the correct way?

1. Head Movement

Stretching of the neck muscles: the first two eight beats are forward (lowering the head), backward (raising the head), left (left-left), right (right), and the last two eight beats are head movement from left to right or from right to left. 4×8 shots.

Requirements: The amplitude should increase from small to large, with full activity.

2. Chest expansion exercise

Step your left foot to the left, shoulder-width apart, raise both hands parallel to the ground, bend your arms, and keep your fingers facing each other. 1-2 beats, bend both arms flat in front of the chest and then vibrate, palms facing down, 3-4 beats, straighten and open both arms, palms facing up, 5-6 beats, raise both arms to the sides of the body and then vibrate, palms facing forward, 6-8 beats, lower both arms and then vibrate, palms facing backward. 4×8 beats, requirements: stretch your arms straight, pay attention to the direction of your palms at each beat, coordinate your movements, and use appropriate force.

3. Shoulder Exercise

Step your left foot out to the left, shoulder-width apart. Bring your left and right fingers together naturally and place them on your shoulders. For the first four 8 beats, rotate clockwise with your hand as the center for 2 beats per circle, and for the last four 8 beats, do the opposite.

4. Waist and abdomen exercise

When you hear the "ready" command, step your left foot slightly wider than your shoulder, straighten your legs, stretch your arms out to the sides with your palms facing down, keep your upper body posture unchanged, and keep your upper body parallel to the ground, for 1 beat. Touch the left toe with your right hand, and on beat 2, touch the right toe with your left hand, alternating. 4×8 shots. Requirements: Turn left and right with a large range of motion, and keep your legs straight and fully stretched.

5. Lunge leg press

When you hear the command "Ready", take a big step forward with your left foot, with the entire sole of your foot touching the ground and your thigh parallel to the ground; straighten your right leg, with the front of your foot touching the ground, your upper body upright, cross your hands behind your head, stretch your elbows back, raise your head and chest, and let your body rise and fall. The 4×8 shot has the same action but in the opposite direction. Keep your body steady, head up and chest out, elbows back, and thighs parallel to the ground.

Preparation before exercise is crucial for subsequent exercise, so it is very important to know how to warm up before running. The above are some correct warm-up exercises before exercise. You can try to learn it and it will be useful before exercising in the future. At the same time, good preparation before exercise can effectively avoid sports injuries and ensure sports safety.