How to warm up before winter sports?

Before winter sports, you can warm up from the following actions:

1, opening and closing jump: Frontal facial action opening and closing jump is a classic physical training action, which can effectively activate our lateral hip, adductor femoris and shoulder muscles. Suggested time: 1~2 minutes

2, body lateral flexion: the forehead moves the feet together, the body bends slowly (must be slow), and then bends back to the other side of the body to ensure smooth breathing during exercise, do not hold your breath, this action can effectively activate our side chain. Suggested times: 15~ 20 times per side. 3. Leg lifting in situ: Sagittal movement activates our gluteal flexors (iliopsoas, rectus femoris, etc.). ) Through a substantial hip-lifting and leg-bending action. Suggested time: 30 seconds ~ 1 minute.

4. Leg lifting and running: Sagittal movements activate our hamstring muscles by greatly bending the knees. Hamstring muscle plays a very important role in running. Suggested time: 30 seconds ~ 1 minute.

5, turning: horizontal action This action can effectively activate the spiral chain of the body and warm up our waist and abdominal muscles. Suggested times: 15~ 20 times per side.

6. Arrow squat is an action similar to running in action mode, which can be used as the final integration of warm-up action. Suggested times: 10~ 15 times per side.