Warm-up exercises

Exercise can make your body more standard, which is an aspect that people are paying more and more attention to nowadays, so more people are joining the ranks of fitness. Leg warm-up exercises can speed up blood circulation, eliminate excess fat in the legs, and make you full of strength. Of course, each fitness coach may instruct different movements. When doing various exercises, you should also proceed according to your actual situation and avoid excessive amplitude.

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.

Stretching the inner thigh muscles - Method 1

Sit with the soles of your feet close together in front of your body, push your knees outward and as close to the ground as possible, grab your ankles with both hands, hold this position, count to 10, relax, and then repeat 3-5 times.

Stretching the inner thigh muscles - Method 2

Sit with your legs straight and apart in front of you, keeping your back and knees straight, bend forward from your hips, grab your ankles with your hands from the inside of your legs, maintain this position, feel your inner thighs being stretched, relax, and repeat 3-5 times.

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. Concentrate 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 the tension for 10, relax, repeat 3 times, and then switch to the other leg and do 3 times.

Stretching your back muscles

Sit with your legs straight and close together 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.

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.

· 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.

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.

· Toe circle exercise

Stand upright, lift your right foot about 15 cm off the ground, fix your heel and toes and draw circles, 10 circles clockwise and counterclockwise. Then switch to the left foot.