Physical education class's 10 warm-up action.

The names of warm-up exercises in physical education class are: stretching the neck; Shoulder stretching exercise; Chest expansion exercise; Shoulder rotation movement; Rotating motion; Lower body stretching exercise; Waist rotation movement; Knee joint activities, etc. Let's introduce the actions and precautions in detail.

1. Neck stretching action: keep your body upright, keep your feet shoulder width apart, close your eyes naturally, and rotate your neck clockwise and counterclockwise respectively.

2. Shoulder stretching exercise: keep your body upright, your feet are shoulder width apart, and your hands are naturally straight. The other hand puts the forearm on the big arm of the other hand to assist, and switches left and right to complete the stretching action.

3, chest expansion exercise: keep the body upright, feet shoulder width, hands naturally placed on the chest, stretching to both sides to complete the chest expansion exercise.

4, shoulder rotation movement: also keep standing posture, put your hands on your shoulders, rotate back and forth, and move your shoulders to complete the shoulder rotation movement.

5. Rotation: keep standing posture, with your feet shoulder width apart, put your hands on your chest for rotation, and rotate from left to right to complete the rotation.

6. Lower body stretching exercise: We combine our feet, bend over and touch our feet with our own hands to complete the lower body stretching exercise.

7. Waist rotation: put your hands on your waist, keep your body upright, and rotate clockwise and counterclockwise to complete the waist rotation.

8. Knee joint rotation: combine your feet, bend your body, put your hands on your knees, and rotate clockwise and counterclockwise to complete the knee joint rotation.

9. Side arm movement, holding a small dumbbell, light or light, slowly swinging your arms at a certain angle. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 10~30 seconds between groups.

10. Leg lift: cross your feet to lift your legs. Try to raise your limit. Action * * * needs to be divided into three groups, each group 10 times, and there is a rest time of 10~30 seconds between groups.

Second, matters needing attention

1, in the process of warming up, don't be too fast, be slow;

2, warm-up to ensure time and quality, in order to achieve the effect of warm-up.