How to warm up before exercise?

Now we all like to do sports, because nowadays life and work are very stressful, our bodies are always in a tense state, and if we are in a very tense situation for a long time, the body will easily have problems. So now many people will do sports, because sports can make us get complete relaxation, both physically and mentally. But you must do warm-up exercises before exercise. So let’s see how to do warm-up exercises before exercise?

1. Stretch the muscles in the back of the thigh: Sit on the ground, straighten your right leg in front of your body, bend your left leg, and keep the outer side close to the ground to form a triangle with your right leg. Keep your back straight, lean forward from your hips, grab the toes of your right foot with both hands, and hold this position for 30 seconds. No bouncing movement is allowed when your hands touch the toes (it doesn't matter if you can't touch the toes). Switch legs. Stretch each leg 3-5 times.

2. Shoulder circle exercise: Stand upright with your legs shoulder-width apart, arms hanging naturally, tighten your abdomen, and use the strength of your shoulder and back muscles to circle your shoulders backward 10 times, and then circle forward 10 times. Alternately circle one shoulder backward and forward 10 times each.

3. Stretch the 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 your body and relax it. Concentrate your body's center of gravity on the toes of the supporting foot. Push your heels backward and downward until you feel the muscles in the back of your calf being stretched. Keep them tense. Count to 10, relax, repeat 3 times, and then do 3 times with the other leg.

4. Stretch your back muscles. Sit down with your legs straight and close in front of your body. Lean forward and touch your toes with your fingers. Try to bring your abdomen and chest close to your legs. Hold for 20 seconds and relax. Then repeat 3-5 times.

5. Practice hip swinging and hip circling. Stand upright with your legs slightly wider than shoulder width apart, legs slightly bent, and hands on your hips. Keep your upper body straight, use the strength of your waist and hips to swing your hips left and right 10 times each, and pay attention to tightening your abdomen. Then go around 10 times clockwise and counterclockwise.

Through the above content, we know how to do warm-up exercises before exercise. As long as we do more exercise in our daily life, we can fully relax our body. Of course, the most important thing is to keep our body healthy. Exercise is very important, and safety is also important, because our body will be hurt due to insufficient warm-up during exercise.