How to do warm-up exercises? These actions are actually very simple

No matter what exercise you do, you must do warm-up exercises. On the one hand, it can greatly reduce the chance of injury. On the other hand, doing a good warm-up exercise will make it easier to achieve the effect of exercise. Warm-up exercises need to involve all parts of the body. Let's learn together below!

1. Head movement

Put your hands on your waist, stand with your feet shoulder-width apart, and press your neck forward, backward, left and right, 2 times each. After completing this, circle your neck to the left and right 2 times each.

2. Waist exercise;

Put your hands on your waist, stand naturally, and use your hands and waist to twist and draw circles, three circles to the left and three circles to the right.

3. Standing leg stretch;

Stand upright with your feet together, cross your palms and press your palms down toward the insteps of your feet. Make sure your legs are straight. Repeat 10 sets.

4. Side leg press exercise;

Stretch the left leg and bend over, stand on the left toes and half squat, place the left hand on the left knee, straighten the right leg sideways, and press the right leg down with the right hand at the right knee. After finishing, switch to the right side to stretch the left leg and bend over to press the left leg.

5. Kicking exercise;

Stand naturally with your back straight, stretch your arms out to the sides at shoulder height, take a small step forward with your left foot, kick your right foot straight up at the same height as your abdomen, and after your right foot lands, kick with your left foot.

6. Marking in place exercise;

Stand in place, bend your arms, with the right hand in front and the left hand behind, as if running. Stand on your left foot, bend your right foot and raise your thigh parallel to the ground. Swing your arms and change legs, march on the spot, speed up the arm swinging and stepping speed appropriately, and repeat this movement for about one minute.

7. Chest expansion exercises;

Stand naturally with your legs, stretch your hands forward and make fists, then bend your arms and expand your chest backwards, return to the state where your hands are stretched forward and make fists, straighten your arms, and expand your chest to the sides and back.

Warm-up exercises are mainly for stretching muscles, and blood flow helps transport nutrients and nutrients. There are also many warm-up exercises in daily life. Warm-up exercises in physical education classes are mainly some simple exercises such as chest expansion exercises, arm swinging exercises, and some finger and wrist joint exercises.