How to do warm-up exercises

We all know that when we are taking physical education classes or participating in sports games, we will do some simple body movements before exercise to warm up and prevent the body from being injured. Our bodies are very fragile and are more susceptible to injury during exercise. Because our bodies have not exercised for a long time, our muscles or tendons are particularly tight. If we don’t warm up, we may hurt ourselves. So how do we do warm-up exercises? Let’s take a look together!

>01 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.

>02 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.

>03 Upright leg stretch; stand upright with your feet together, cross your palms and clasp them together, bend over and press down with your palms facing the insteps of your feet. Make sure your legs are straight. Repeat 10 sets.

>04 Side leg stretching exercise; bend over while stretching the left leg, stand on tiptoe with the left toe 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 completion, switch to the right side and bend over to stretch the left leg.

>05 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 to the height of your abdomen, and after your right foot lands, switch to kicking with your left foot.

>06 Marching in place: Stand in place, bend your arms, put your right hand in front and your 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.

>07 Chest expansion exercise: 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 of stretching your hands forward and making fists, straighten your arms, and expand your chest to the sides and back.

Through the above content, we have an understanding of how to do warm-up exercises, because we often move and exercise, almost every day, but sometimes we hurt our bodies, because we don’t do some warm-up exercises and don’t let our bodies relax completely, which will cause damage to our bodies.