10 basic warm-up moves

The 10 basic warm-up movements include shoulder rotation, neck extension, arm extension, waist twist, leg extension, knee bend, ankle rotation, abdominal extension, back extension, deep breathing, etc.

1. Shoulder rotation: Put your hands on your shoulders and rotate your shoulders clockwise and counterclockwise, 10-15 times each time.

This action can help us relax our shoulder muscles and prevent shoulder injuries.

2. Neck stretching: Place your hands on your waist and slowly tilt your head to the left, right, forward and back, holding each direction for 10 seconds.

This action can help us relax the neck muscles and prevent neck injuries.

3. Arm extension: Stretch your hands upwards as far as possible and hold for 10 seconds.

This action can help us relax our arm muscles and prevent arm injuries.

4. Waist twist: Place your hands on your waist, slowly twist your waist to the left and right, and hold for 10 seconds in each direction.

This action can help us relax our waist muscles and prevent waist injuries.

5. Leg extension: Place your hands on your waist, stretch one leg forward, hold for 10 seconds, and then switch to the other leg.

This action can help us relax the leg muscles and prevent leg injuries.

6. Knee Bend: Place your hands on your waist, slowly bend your knees, and hold for 10 seconds.

This action can help us relax our knee muscles and prevent knee injuries.

7. Ankle rotation: Place your hands on your waist, slowly rotate your ankles to the left and right, and hold for 10 seconds in each direction.

This action can help us relax the ankle muscles and prevent ankle injuries.

8. Abdominal stretch: Place your hands on your waist, stretch upward as much as possible, and hold for 10 seconds.

This action can help us relax our abdominal muscles and prevent abdominal injuries.

9. Back stretch: Place your hands on your waist, stretch upwards, and stretch backwards as much as possible, hold for 10 seconds.

This action can help us relax our back muscles and prevent back injuries.

10. Take a deep breath: Place your hands on your waist, take a deep breath, and hold each breath for 5 seconds.

This action can help us relax the body and prevent tension during exercise.

Precautions for warm-up exercises 1. Start with systematic stretching activities. Warm-up exercises should start with systematic stretching activities; stretch slowly and avoid sudden force. Do not use force on the stretched muscles.

After stretching, you should do some general preparatory activities, such as slight running and jumping in place, etc.; this not only mobilizes the internal organs, but also warms up the joints throughout the body.

2. Gradually increase the amount of exercise. When warming up, the amount of exercise should start small and gradually increase to achieve the effect of just enough sweating.

Don't do it too strenuously to avoid fatigue.

Warm-up exercises should include slow walking and stretching.

Warm-up exercises should also include the technical movements to be performed.

Warm-up exercises include: jogging-stretching-technical movement exercises.