What are the simple movements that have a good warm up effect?

Jumping rope, jumping jacks, planks and push-ups are very simple, but the effect of exercising the body is very good, you can quickly burn fat, and you can grow muscles well.

The more common ones are yoga stretches, leg presses, and limb stretches. It's very simple and works very well for the pre-workout warm-up.

Noisy Sen wrist circle:

Ten fingers crossed clasp your hands, palms facing each other. Rotate your wrist in both directions.

Make 10-15 turns in each direction.

Horizontal swing arms: The arms are naturally spread out, palms facing forward, slightly below the shoulders.

Swing your arms to bring your shoulders and retract your shoulders when you swing back.

Move your shoulders and arms adequately. Repeat 10-15 times.

Contralateral swing arm: Swing the arm naturally and swing the arm up and down alternately, feeling the stretch of the shoulder and back.

Keep your chest and abdomen up and keep it stable.

Repeat 10-15 times.

Throw your arms. Straighten your arms and shake them as hard as you can.

Use your arms to move the scapula area.

This can be done 10-15 times forwards or backwards.

Swivel. Turn the left and right sides respectively, keep the lower body still, turn the waist and back, and feel the stretch of the lower back.

Repeat 10-15 times on each side.

Swing your legs. Tighten your core and swing your legs back and forth as much as you can, as much as possible.

Note that the action is not a kick but a swing.

10-15 reps on each leg.

Side-swinging legs. Like swinging the legs before and after, Ling touches this to tighten the core, and wants to swing the legs left and right on both sides.

Again, the greater the magnitude, the better.

Repeat 10-15 times for each leg.

Squat stretches. Grasp the toes with both hands and do a full squat, keeping your upper body straight as you squat.

If the movement is too difficult, you can grasp the pillar with both hands.

Repeat 6 times.

Mountaineers stretch.

In a push-up position, one leg is stepped forward and the ball of the foot rests on the palm of the same side.

Hold for a few seconds and feel the stretch on your inner thighs. Repeat with the other leg.

Repeat 5 times on each leg.

Stretch your ankle against the wall.

The palms of your hands are supported against the wall and your legs are open back and forth.

Bend your front leg and press your knee against the wall. The hind legs are naturally straightened.

Repeat 5 times on each leg.

1. Basic warm-up action 7 process.

1) Head exercise: Stand up with your hands on your waist, stand up with your feet and shoulders apart, do diastolic blood pressure fitness exercises on your neck up and down, left and right, diastolic blood pressure 2 times each, and then turn your neck to the left and right 2 times each.

2) Waist fitness exercise: put your hands on your waist, of course, stand up, and do waist twisting and circle fitness exercises with your hands and waist, three circles on the left and three circles on the right.

(3) Standing split: stand with your feet closed, interlock your palms, bow your palms to the top of your feet for diastolic pressure, pay attention to the straightening of your legs, and do 10 sets repeatedly.

4) Side leg press fitness exercise: the left leg press bows, the left heel is raised and kneeling, the right hand is placed on the knee joint of the left leg, the side of the left leg is straight, the left hand is diastolic at the knee joint of the left leg, and the right leg press is changed to bow down to press the left foot.

5) Kicking exercise: Of course, stand up and straighten your waist, stretch your arms at the same height as your shoulders, step forward with your left leg one by one, raise your right leg straight and raise your abdomen at the same height, and change to your left leg to raise your leg after the right leg falls to the ground.

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 extension: Put your hands on your waist and slowly tilt your head to the left, right, front and back, holding in each direction for 10 seconds. This action can help us relax our neck muscles and prevent neck injuries.

3. Arm extension: Stretch your hands upwards and try to stretch them upwards for 10 seconds. This action can help us relax our arm muscles and prevent arm injuries.

4. Twist your waist ** Put your hands on your waist, slowly twist your waist to the left and right, and hold in each direction for 10 seconds. This action can help us relax the lower back muscles and prevent lower back injuries.

5. Leg extension: Put 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 our leg muscles and prevent leg injuries.

6. Knee bending: Put your hands on your waist and slowly bend your knees for 10 seconds. This movement can help us relax the knee muscles and prevent knee injuries.

7. Ankle rotation: Put your hands on your waist and slowly turn your ankles to the left and right, holding in each direction for 10 seconds. This action can help us relax our ankle muscles and prevent ankle injuries.

8. Abdominal stretching: Put your hands on your waist and stretch upwards, stretching as much as possible for 10 seconds. This action can help us relax our abdominal muscles and prevent abdominal injuries.

9. Back stretch: Put your hands on your waist, stretch upward, stretch as far back as possible, and hold for 10 seconds. This action can help us relax our back muscles and prevent back injuries.

10. Take a deep breath: Put your hands on your waist, take a deep breath, and hold each breath for 5 seconds. This action can help us relax our body and prevent nervousness during exercise.

Precautions for warm-up exercises

1. Start with systematic stretching activities.

Warm-up exercises should begin with systematic stretching activities; Stretch slowly, avoid sudden exertion, and do not exert force on the part of the muscle that is stretched by the brother. After stretching, you should do some general preparatory activities, such as running and jumping on the spot slightly; It not only mobilizes the internal organs, but also warms up the joints of the whole body.

2. The amount of exercise gradually increases.

When warming up, the amount of exercise should start small and gradually increase to achieve just the effect of sweating. Don't be too strenuous to avoid fatigue. Warm-up exercises should include slow walking, running and stretching.

The warm-up exercise should also include the technical movements that will be performed. The content of the warm-up exercise includes: jogging - Zen potato stretching exercise - technical movement exercises.