Warm-up exercises for physical education class, 8 steps to remember

Warm-up exercises must be performed before exercise, otherwise it is easy to cause muscle strain. There are eight main steps in warm-up exercises for physical education classes: upper limb, ankle and knee joint exercises, kicking, head, neck, waist and back exercises, stretching the posterior thigh muscles, stretching the inner thigh muscles, stretching the calf (posterior) muscles, stretching the shoulder muscles, etc.

Warm-up exercise step 1: Upper limbs, ankle and knee joint exercises

Method: Stand with your legs slightly apart, hold the ball with both hands and bounce it in front of your body, while bending your legs and jumping in the same rhythm as the ball's rebound.

Warm-up exercise step 2: kicking

Method: Hold the ball with both hands, do slow high leg lifts in place while passing the ball under the raised legs.

Warm-up exercise step 3: Head, neck, waist and back exercises

Method: Hold the ball with both hands, hit the ground in front of the body to make a rebound ball, and when the ball bounces up, bend forward quickly to move the head and neck around under the ball.

Warm-up exercise step 4: Stretch the posterior thigh muscles

Sit on the ground, straighten the leg to be stretched in front of the body, bend the other leg, and keep the outer side of the entire leg close to the ground to form a triangle with the straightened leg. Straighten your back, bend forward as much as possible from the hips, and grab the toes of the straightened leg with both hands. Maintain this position for 20 minutes. No bouncing movements are allowed when the hands touch the toes (it doesn't matter if you can't touch the toes).

Warm-up exercise step 5: Stretch the inner thigh muscles

Method 1: Sit with the soles of your feet close together, knees pushed outward and as close to the ground as possible, grab your ankles with both hands, maintain this position, count to 10, relax, and then repeat 3 times.

Method 2: Sit with your legs straight and apart in front of you, keep your back and knees straight, bend forward from your hips, grab your ankles from the inside of your legs with both hands, maintain this position, feel the inner thighs being stretched, relax, and repeat.

Warm-up exercise step 6: Stretch the calf (posterior) 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. Focus your body's center of gravity on the toes of the supporting foot. Push your heel backward and downward until you feel the muscles in the back of your calf being stretched. Keep them tense for 10, relax, repeat 3 times, and then switch to the other leg and do it 3 times.

Warm-up exercise step 7: Stretch your shoulder muscles

Lie on your back, lift one leg, grab the end of the thigh near the knee, and pull it towards your chest. Keep the other leg straight and close to the ground, and the head cannot leave the ground. Keep the position, count to 10, repeat 3 times, and switch legs.

Warm-up exercise step 8: Stretch your shoulder muscles

Method 1: Use one hand to grab the elbow of the opposite arm from the outside and back, pull it to the opposite side of the grabbed arm, hold the position for 10, repeat 3 times, and then stretch the other shoulder.

Method 2: Cross your fingers and hold them above your head, palms facing up, stretch your arms upward and backward, and hold for 15 seconds.

Method 3: Stretch one arm upward, then bend the forearm behind the head, relax, grab the elbow from behind the head with the opposite hand, and slowly pull to the opposite side, hold for 15 seconds.