Warm-up exercise eight steps Warm-up exercise illustration

Doing exercise requires the cooperation of all parts, warm-up before exercise can reduce the damage to the muscles and tendons and ligaments, increase the speed and strength of muscle contraction, and improve the coordination of the tissues and muscles.

Neck stretching exercise

Course of action: bend the neck fully to the front and back, 12 beats low, 34 backward, 56 left, 78 right. Number of times: four eight beats.

Neck Surrounding Exercise

Movement process: turn the neck in circles with the head, 1234 clockwise, 5678 counterclockwise. Number of times: four eight beats.

Shoulder belt and back stretching exercise

Movement process: Spread your legs shoulder-width apart, stretch your left hand across your chest to the side at the same height as your shoulders; press your right hand against the elbow being stretched towards your body; turn your face to the right. Switch sides and repeat the movement. Do an eight-beat turn on one side. Number of reps: four eight-beats.

Chest expansion exercise

Course of action: Separate both feet by the same width as your shoulders, lift your upper arms at the same height as your shoulders, parallel to the ground; bend your elbows and vibrate backwards, or open your arms and vibrate backwards. Number of times: four eight beats.

Shoulders around the ring movement

Movement process: two feet apart, the same width as the shoulders, forearms and bladder bent, both hands on the shoulders, 1234 to the front after 2 weeks around, 5678 want to back around. Number of times: four eight beats.

Turning movement

Action process: two feet apart, the same width as the shoulders, two arms bent and raised parallel to the shoulders, 12 to the left rear vibration once 34 repeat the action; 56 to the right to do the turning movement. Number of times: 4 four eight beats.

Abdominal back stretching exercise

Movement process: two feet apart and shoulder width, 12 arms straight up, 34 to the left, 568 to the right, 78 and then stretch down. Then return to the right to repeat the action. Movement process to keep both legs straight. Number of times: four eight beats.

Waist around the ring movement

Movement process: two feet apart, the same width as the shoulders, legs straight, hands crossed waist, 12, 34 to the left around 2 circles; 56, 78 to the right around 2 circles. Number of times: four eight beats.

Knee surround exercise

Movement process: bend the knees, hands on the knees, do an eight-beat wrap around to the left and an eight-beat to the right. Number of times: four eight beats.

Ankle wrap-around exercise

Movement process: right leg support, left leg bent knee, left foot toe stand up, left foot around the ring an eight beat, change the right foot to repeat the action Number of times: four eight beats.

Warm-up tips

Warm-up exercise should be gradually increased from small, until slightly sweating, usually 10-15 minutes, do not have to be too strenuous.