What are the warm-up exercises for sports?

We all know that we need to do some warm-up exercises before exercising. These warm-up exercises are of various kinds, and they are varied. Of course, the purpose is the same, which is to reduce injuries to the body during exercise. We usually do some simpler warm-up exercises in physical education classes, and we also do some simple dance moves as warm-up before dancing. So what are the warm-up exercises for sports? Let’s take a look together!

1. The main muscles that should be stretched during warm-up are: posterior thigh, inner thigh, calf, and back.

To stretch the posterior thigh muscles:

Sit on the ground, stretch your right leg in front of your body, bend your left leg, with 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, 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. Joints that need to be moved during warm-up: shoulder joints, hip joints, knee joints, and ankle joints.

Shoulder wrap exercise

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

3. Hip swing and hip rotation exercises

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.

4. Knee twisting and rotation exercises

Put your legs together, bend your knees and half squat, support your knees with both hands, and gently rotate your knees. You can first rotate from left to right, and then from right to left, rotate each or alternate 10 to 15 times.

Now we know what warm-up exercises are for sports. We should do these warm-up exercises well because they are good for our bodies. We also want to get real exercise and be healthy. Many people like sports very much because they want their bodies to be fully relaxed, including mentally.