What warm up exercises should I do before diving?

1. Leg warm-up exercises, especially the muscle structure of the legs, you can do some high leg lifts or squat jumps, which are good warm-up exercises, which can well protect against cramps in the process of diving.

2. Chest expansion exercises and wrist and ankle exercises are also a must, because diving is a very test of comprehensive ability, and the whole body should be prepared before exercise.

Before we dive, we must do the following warm-up exercises:

1. Hand fitness exercises.

Because in this way, when we jump into the water, we will not have cramps, so as to ensure our own safety.

2. Movement of legs and wrists.

This will not only show a more beautiful diving posture, but also will not cause yourself to twitch, so as to better show your ability.

3. Breathing exercises.

When we jump into the water, our breathing is very important, if we don't have a strong lung capacity, then it is easy to consume our physical strength, which can cause some bad events.

In underwater sports, you should first stretch the tendons to prevent the accident of cramping. Doing some stretching exercises can make the ligaments, muscles, and joints work more gently with each other, reducing the likelihood of injury. Stretch the tendons before strenuous activity to prevent sudden acceleration and the ligament capacity is overwhelmed, injured or ruptured.

Before diving, you need to do some warm-up exercises, such as stretching the muscles and bones of your arms and legs to avoid cramps in the water, and you need to do some exercises to activate the blood, such as jumping or running high on the spot. You can also massage the leg muscles a little, and you can also press the soles of your feet more to activate them, these are all warm-up exercises that can be done before diving!

You should do some warm-up exercises before diving, that is, to make some parts of the body soft and flexible.

Warm-up exercises for the hands and ankles. Our hands and ankles are relatively fragile, they are the basis of our body's strength, so we need to do warm-up exercises in advance.

Warm-up exercises for leg and waist stretches. In order to avoid the phenomenon of us doing diving maneuvers and cramping after entering the water, we need to be well prepared, after all, cramping in the water is very dangerous.

Pull the ligaments, after all, if you have cramps in the water, it's not a joke, so I think you can pull the ligaments in all parts of the body before diving, and then move the wrists and other joints, and also to maintain your physical strength and don't do strenuous exercise.

Before diving, you need to do some warm-up exercises to prevent your body from cramping after entering the water due to low water temperature or inactivity. As for warm-up exercises, such as jogging, leg presses, wrist and ankle movements, etc., these warm-up exercises can basically be said to be universal to all sports.

If you move your wrists and ankles, do gymnastics, and if you don't move before exercising, you can easily get cramps. Proper running, warming up, these are the things that our physical education teachers often emphasize and let us do, and it should be very important to think about it.

Stretch the muscles of the back of the thighs:

Sit on the ground with your right leg straight in front of your body, your left leg bent, the outside close to the ground, triangle with your right leg, your back straight, lean forward starting from your hips, and hold this position for 30 seconds by grasping the toes of your right foot with both hands.

Stretch the inner thigh muscles:

Sit, feet close to each other in front of you, knees as close to the ground as possible, grasp both ankles with both hands, hold this position, count 10, relax, and repeat 3-5 times.

Pull and slowly stretch the calf muscles:

Lean over, support your body with both arms and one leg, bend the other leg in front of the body and relax, focus on the toes of the supporting foot, and exert force backwards and downwards with the heels, feel the muscles in the back of the calf being tightened, keep the tension, count 10, relax, repeat 3 times, and then switch to the other leg to do 3 times.

Stretch back muscles:

Sitting, keep your legs straight in front of your body, lean forward and touch your toes with your fingers, try to keep your abdomen and chest close to your legs, hold for 20 seconds, and relax. Then repeat 3-5 times.

In daily life, people have to choose the most suitable way to exercise for themselves to enhance their physical fitness. Many people will choose to skip rope, and you must do some warm-up exercises before jumping rope so that you will not have muscle strain.

Skipping rope is a relatively simple way of exercise, suitable for many people must warm up before skipping rope, so that they can be in a state of exercise, the body can smoothly enter this state of movement, and can also avoid muscle ligament strain. Before skipping rope, there must be imitation training of rope skipping movements, which is to better enter the state of skipping rope, and the strength should not be too large. Then warm up through lunge training, that is, by stretching the thighs, calves and tendons, and then train through the forward flexion and extension of the shoulder joint, as well as the rotation and abduction of the shoulder joint.

Next, you can warm up by pressing the leg on the side, which is relatively simple, mainly by stretching the muscles at the base of the thigh to achieve full body relaxation. You can also choose to raise your legs to train the warm-up movements, and then point your fingers up through pull-ups, put your feet on the ground, and try your upper limbs up to keep the whole body in a state of fitness. Before jumping rope, foot pad training is also a common warm-up action, putting your toes on the ground, the body bounces, and the body is also in a state of balance at this time.

Many people will have muscle soreness after jumping rope, and it is difficult to walk on the second day, which is caused by not exercising for a long time or muscle strain, and not doing warm-up exercises. Generally, before the physical education class, the teacher will lead the students to run a few laps, which is also a way to warm up. Be sure to warm up before exercising, turn on the body's circulation, it will be more convenient to exercise, avoid uncomfortable feelings, and the effect of exercise will be better.

The warm-up exercise before skipping rope can do some jumping movements that simulate skipping rope and jump slowly for one minute; You can also raise your legs high and move your lower limb joints quickly; The stretching of ligament muscles can do some warm-up movements such as arm stretching, shoulder stretching, waist twisting, and side waist stretching.

Before jumping rope, you should do lunge training, relax the muscles of the thighs and calves, press the legs, bend and stretch the shoulder joints, and move the neck, wrists and ankles.

1. Rotate the hand and ankle joints. Second, turn the head action. 3. Do squat exercises. Fourth, high leg lift exercises. 5. Half-squat up. 6. Chest expansion exercises. 7. Jumping sports.

You have to do squats, and you have to do push-ups, you can also do bending movements, you can move your ankles, and you can move your palms.

I think first we have to stretch to get our body moving, and then we can also do some stretching exercises to get our body into motion, and then we also need to open up all our joints; You can do a set of high leg raises.

Jog for 3 minutes, then squat and jump on the spot about 10 times, then run in an arc and jump on one leg 2 times, move the neck, back, waist, knees, ankles, and arms, and then run in an arc and jump on one leg 2 times. Basically, that's all there is to the back-to-back leveling that needs to be moved.

There is no need for exercise, that is comfort, the main thing is to be in a good mood.

1.You can face the shore, hold the edge with both hands, and come up and inhale - inhale - exhale - exhale in the breaststroke rhythm, if you can do it more than 30 times in a row without pausing.

2. Kick the leg and breathe together, you can hold the float board, kick the leg and take a breath, pay attention to the 1:1 coordination, and the leg is inhaled after kicking the leg, and the head is in the water before the leg is pushed, to combine the exercise of 1 here.

3. Stroke the hand and breath together, mainly pay attention to early inhalation, that is, at the beginning of the stroke, you should raise your head to inhale the ball, and stretch your hand forward while exhaling with your head in the water. If you don't look up until you've rowed, you won't be able to breathe.

4. Complete cooperation, combine the hands, legs, and breathing, that is, raise your head and inhale (the legs do not move at this time) - reach out and lower your head to push your legs - slide. The key to this exercise is to keep your legs straight and still when you inhale, as you can't breathe in if your legs move.

The steps are as follows: 1. Preparatory posture: Stand on the starting platform, feet apart and hip-width apart, and roll your toes to buckle the leading edge of the Huifa platform to prevent slipping.

Bend the lacquer joints forward, the chest is close to the thighs, the buttocks are raised, the weight falls on the soles of the two forefeet in a balanced manner, the arms are relaxed and straightened, the hands grasp the front edge of the starting table, the neck is naturally relaxed, and the eyes are closed to look at the water below;

2. Jump: When you hear the starting signal, bend your elbows and pull up, your upper body is close to your thighs, your center of gravity is over the table when your center of gravity moves forward rapidly, your knee joints are further bent at an angle of about 90 degrees, your hands are released, your head is raised slightly, your arms are quickly swung forward, your legs are stretched hard, and your body is quickly kicked off the table;

3. Vacate and enter the water: After kicking off the starting platform, stretch your body and bring your legs together.

The steps are as follows: 1. Preparatory posture: Stand on the departure platform, feet hip width apart, and toes buckle the front edge of the departure platform to prevent slipping.

The lacquer joint is bent forward, the chest is close to the thigh, the buttocks are raised, the weight is evenly placed on the soles of the two front feet, the arms are relaxed and straightened, the hands grasp the front edge of the starting table, the neck is naturally relaxed, and the water below is seen;

2. Jumping: When you hear the start signal, bend your elbows and pull them up, your upper body is close to your thighs, and when the center of gravity of your body moves forward rapidly, the vertical line of your center of gravity exceeds that of the stage, and the knee joint is further bent at an angle of about 90 degrees, your hands are released, your head is raised slightly, your arms are quickly swung forward, your legs are stretched hard, and your body is quickly pushed off the table;

3. Vacate and enter the water: After kicking off the platform with both feet, stretch your body and bring your legs together.