What are the warm up activities before running?

Warm-up activities before running include leg stretching, leg raising, ankle wrapping, jumping jacks, waist exercises, etc., as well as choosing comfortable sportswear and sneakers, not too aggressive.

Warm-up activities before running, you can press the legs first, stretch the legs, knee joint exercises, ankle exercises, these warm-up activities are done enough, you can run!

Move your ankles, stretch your limbs, do extension exercises, bend over, and stretch your tendons.

1.Move the knee joint, half squat, hold the knee with both hands, twist the knee clockwise, do 10 times, and then twist the knee counterclockwise.

2. Move the hip joint, alternate the legs and do high leg raises, 20 times each.

The warm-up exercises before running are as follows:

1. Luge leg press.

Take a big step forward with your left foot, touch the soles of your feet, your thighs parallel to the ground, keep your right leg straight, touch the forefoot on the ground, keep your upper body straight, cross your hands behind your head, raise your head and chest, and rise and fall your body.

2. Leg stretching.

Take a big step forward with your left foot, put your hands on the ground, stretch your right leg muscles, and switch to the other side. Try to keep your back foot straight and repeat 8 to 10 times.

3. Knee joint movement.

Put your feet close together, bend your knees slightly, put your fingers together naturally, put them on your knees, do a squat stand up 8 times, and then move your knees around the ring from left to right, right to left or from inside to out, from outside to inside.

4. Ankle movement.

Cross your hands and place them naturally in front of your chest, your left foot is on your toes, your ankles are naturally relaxed, and you can wrap around the ring in a clockwise and counterclockwise direction, count 8 numbers, and change to the other foot, and it is recommended that the range of motion be as large as possible.

A simple warm-up exercise that must be done before running, and it will be done in 2 minutes!

Here are a few warm-up exercises you can do before running:

1. Inner thigh stretching: Keep your body straight, take a big step to the right with your right foot, put your hands on the knee of your left foot, and squat at 90 degrees under your left foot to stretch your inner thigh muscles. After the right foot is over, repeat the same movement with the left foot. Do it back and forth for 1 minute.

2. Hug your knees and raise your legs: keep your body straight, stand firm with your left foot, raise your right foot up, hold your right knee with both hands, get as close to your body as possible, and stretch your thighs and back buttocks muscles. After the right foot is over, repeat the same movement with the left foot. Do it back and forth for 1 minute.

3. Lunge: Stand up straight, take a big step forward with your right foot, squat down 90 degrees into a lunge, do not exceed the toe of your right knee, do not touch the knee of your left foot, and stretch the hip joint and the muscle groups on the front side of the thigh. After the right foot is over, repeat the same movement with the left foot.

Do it back and forth for 1 minute.

4. Swing your legs back and forth: Stand straight, stand firmly with your right foot, straighten your left foot and swing from back to front with one foot. When swinging, be sure to straighten your legs and stretch the muscles in the front and back of your thighs. After the left foot is finished, switch to the right foot, and repeat the same movement. Do it back and forth for 1 minute.

5. Semi-squatting: open your feet shoulder-width apart, straighten your body, make fists with both hands, when you sit down with your hips back and form a semi-squat position, raise your hands forward, do not exceed your knees above your toes, and stretch your thigh muscles and shoulder joints. When the hips come up, keep the hands in fists and return to the original standing position.

Do this up and down for 1 minute.

Before running, you must do a good warm-up exercise, on the one hand, you can stretch your muscles and bones, and on the other hand, you can protect your body from injury.

1 Chest expansion and stretching Enhance lung capacity

Raise your hands to the same height, and bend your arms naturally without force. Keep your head up and chest high, your shoulder blades clamped, and your shoulders feel sinking. Breathe at a constant rate for 20 seconds.

2 Stretching of the muscles on the front side of the thigh strengthens the endurance of the thigh muscles

The legs are lungeed one in front of the other, with the front leg knees naturally bent and the back leg fully extended. Leave your back heels off the ground and kneel down on your back knees, but don't touch the ground. Keep your upper body straight. Lasts 20 seconds, swapping left and right.

3 Posterior hamstring stretch Beautify the calf line

Place your feet slightly apart from your back and back, place your hands on the front of your thighs, and relax your body. The front toes are hooked and the front legs are straightened; The hind legs are naturally bent, the heels do not leave the ground, and it feels like the body is going to sit back on the chair. Lasts 20 seconds, swapping left and right.

4 Lateral Stretch Stretch the whole body

Lift one hand and bend it back, with the palm of the hand naturally touching the back, and gently grasp the raised elbow joint with the other hand and pull it to the opposite side. Movements should be slow and gentle. After a short pause, apply some pressure and allow the whole body to bend to the opposite side and fully extend. Lasts 20 seconds, swapping left and right.

5 hip exercises make you run with bigger steps

Raise one leg with the hip bone as the center and draw a circle with the raised knee. Switch feet 5 times clockwise and 5 times counterclockwise. If you can't maintain your balance, you can hold on to the back of the chair or a wall.

6 Stretch the inner thighs Strengthen the thigh span

Squat down with one leg bent at one knee and the other leg extended to the side. Place your hands in front of your body and let your thighs fully extended. Lasts 10 to 20 seconds after swapping left and right.

Here are a few warm-up exercises you can do before running:

1. Stand up, put your hands on your sides, put your toes on your toes and stretch your body upwards, and keep your body from shaking. This movement can increase the flexibility of the ankle joint.

2. In a lunge, take a big step forward with your left foot, land on the ground with your thighs parallel to the ground; The right leg is straight, the forefoot is on the ground, the upper body is straight, the hands are crossed behind the head, the elbows are flared back, the head is raised and the chest is raised, and the body rises and falls. Keeping the waist and abdomen tight, the chest and abdomen tightened, and the exchange lunge training can improve the stability of the abdominal core and the muscles around the pelvic belt.

3. Side lunge, take a big step to the side of the body, keep the toes pointing forward, bend the knees and buttocks on the side to do a side lunge, and the other leg is straight, pay attention to keep the head and chest up, and the back straight. Alternate training left and right.

4. Alternately touch the ankle in a standing position, with your feet shoulder-width apart, kick your feet back and up, and touch your ankles alternately with your hands.

5. Small broken steps, the action can not be too fast, the waist and abdomen are tightened, the back is straight, keep breathing well, do not hold your breath.

6. Raise your legs high on the spot, keep your upper body straight, and raise your legs alternately to level to keep your breathing.

Introduce three dynamic stretches, 4 sets before each run. Be sure to do it before you run.

To relax the lower back and body, the most important thing is to prepare the ankles and knees.

In my opinion, the main thing is to move the ankle joint, knee joint, waist joint, etc., to avoid sports injuries.

Warm-up yoga before exercise to prevent minor problems such as broken feet and twisting.

There are warm-up exercises before running.

1. Waist and abdomen exercises.

Step your left foot slightly wider than your shoulders to the left, straighten your legs, stretch your arms flat to the sides, palms down, and keep your upper body in the same position, with your upper body parallel to the ground, at 1 beat. Touch the tip of the left toe with the right hand with the right hand at 2 beats, and alternate in turn. 4 8 beats.

Requirements: The left and right rotation amplitude should be large, the legs should be straight and fully extended.

2. Lunge leg press.

Take a big step forward with your left foot, landing on the ball of your foot and your thigh parallel to the ground. The right leg is straight, the forefoot is on the ground, the upper body is straight, the hands are crossed and the back of the head, the elbows are stretched back, the head is raised and the chest is raised, and the body rises and falls up and down 8 beats The movement is the same, and the direction is opposite. Keep your body steady, keep your head up and chest high, elbows back and your thighs parallel to the ground.

3. Servant step leg press.

On the basis of lunge leg press, the body is bent down, the left hand touches the left instep, the right hand touches the right instep, the center of gravity of the body falls on the right foot, the left foot is straight, the left and right feet are all on the ground, and the body rises and falls. 4 8 beats are the same and in opposite directions.

Squats, leg raises, planks, lunge leg presses, crotch high-fives, leg stretches. It is necessary to do warm-up exercises before running, so that the muscles of the body can be avoided, so that the body can adapt to strenuous exercise faster, and it can burn a lot of fat, which is helpful.

You need to do some chest expansion exercises, high leg lift exercises, wrist and ankle movements, leg stretching, knee exercises, lunge leg presses and other activities, after warming up, in fact, it is convenient to let yourself quickly enter the exercise, and there will be no abnormalities due to physical reasons.

You need to do simple stretching and push-ups first, and do a good stretch in advance, because doing warm-up exercises can ensure that there will be no abnormalities in the body when running, and this is also for our good health.

Before running, you need to do cross jumps, lunge stretches, arm movements, stretches, leg stretches, and forward kicks. The reason why you should do warm-up exercises is to avoid the discomfort caused during the running process, and it can also prevent cramps to a certain extent.

You can do back-kick leg walks, hip stretches, single-leg deadlift levator knees, spinning squats, side lunge stretches and more. The reason why I want to do warm-up exercises is because I am afraid of strains or cramps during the exercise.

To stretch the leg muscles, open the shoulders, and move the body's various skills, you should do high leg lifts in advance, move the muscles of the whole body, etc., in order to ensure that the breathing is even, and at the same time, there will be no strain during the activity.

Before running, you can do some stretching exercises, raise your arms or legs, and warm up activities such as twisting your hips left and twisting your hips right, so that all joints of your body can move. Because only by doing warm-up exercises, it is not easy to get injured when exercising.

Stretching the arms, side lunges, lunges, etc., these are all warm-up activities that should be done, because doing warm-up activities can make the body more perfect, and can also give the body a signal.

Running can stretch a stretch to warm up your body, at this time when running, the effect is very good, and it will not hurt your body, the main thing is that your body adapts to the rhythm of exercise in advance.

Before running, you need to do stretching exercises, you can turn your head, ankles, and wrists to relax, but also to allow yourself to enter the exercise state in advance, so that you will not be very strong when you exercise, causing muscle strain, and protect your body.

Before running, you can jump on the spot, then stretch some legs and arms, and move casually to run, and the reason for doing warm-up exercises is to keep yourself from getting injured while running.

You can do a cross jump, you can jump up, or you can move your arms and stretch in lunges. Front kicks. Rear kicking. Stretch forward and kick the back body legs. So that you don't let yourself cramp, and you will get a good exercise.

After warming up, prepare to stretch, because stretching can increase the angle of movement of the joints, increase the elasticity and flexibility of muscles and tendons, and avoid injuries while running.

Sit-ups, push-ups, planks, stretches and kicks are required. Because these exercises can prevent us from getting injured, they can also protect our lives, and they can also prevent us from breaking bones, and they can also prevent us from falling, so we must do a good warm-up exercise before running.

Before running, you can do squats, pull-ups, sit-ups, push-ups or leg raises to warm up your body as soon as possible and keep your muscles in a relaxed state. Because these exercises require very high coordination of the body, they can keep the muscles in a good state and will not cause muscle strain.

Stretching exercises, waist exercises, ankle exercises, squat exercises, leg lift exercises; Because this can avoid stretching the muscles while running, so that the body is injured, and it can also make the body run more easily, which can help**.