Warm-up exercises are best started with systematic stretching activities. Stretch slowly, avoid sudden force, and 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., which not only mobilizes the internal organs, but also warms up the joints throughout the body. You may find that many people start strenuous exercise without warming up, but don't do that because you know that warming up makes you healthy and allows you to win.
One more thing I want to remind you is, don’t use up all your energy before training or competition starts!
The main muscles that should be stretched during warm-up
[ThighBack] [Inner Thigh] [Calf] [Back] [Shoulder]
Stretching the posterior thigh muscles
Sit on the ground, straighten the leg to be stretched in front of the body and bend the other leg. The outside of the entire leg is close to the ground, forming a triangle with the straight leg. Keep your back straight, and bend forward as far as possible from the crotch. Grasp the toes of the straight legs with both hands and maintain this position for 20 minutes. No bouncing movements are allowed when touching the toes (it doesn’t matter if you can’t touch the toes)
Stretching the inner thigh muscles - Method 1
Sit in a sitting position with the soles of your feet close to each other, push your knees outwards and try to get as close to the ground as possible, grab your ankles with both hands, maintain this position, count to 10 and relax, then repeat 3 times
Stretching the inner thigh muscles--Method 2
Sit in a sitting position with your feet straight in front of you and apart, keeping your back and knees straight. Bend forward from your hips, grab the ankles of your legs from the inside of your legs with your hands, and maintain this position. Feel the inner thighs being pulled. Tighten and relax, and then stretch the calf (rear) muscles repeatedly
Lean over, use both arms and one leg (extended, toes on the ground) to support the body, bend the other leg in front of the body, relax the body, and concentrate the center of gravity on the toes of the supporting foot. Push the heel back and downward to feel the calf. The posterior muscles are tightened, keep the tension, count to 10 and relax, repeat 3 times, then switch to the other leg and do 3 times
Stretching back muscles
Lie on your back, lift one leg, grab the end of the thigh near the knee, and pull the other leg toward your chest to keep the other leg straight and close to the ground. Keep your head without leaving the ground. Repeat 3 times for the count of 10, and switch legs< /p>
Stretching shoulder muscles--Method 1
Use one hand to grab the elbow of the opposite arm from the outside and back, pull it towards the opposite side of the grabbed arm, hold the posture for a count of 10, repeat 3 times, and then stretch the other shoulder
Stretching shoulder muscles--Method 2
Interleave the fingers of both hands above the head and hold each other with the palms facing up and stretch the arms upward and backward for 15 seconds
Stretching shoulder muscles--Method 3
Straighten one arm upward, then bend the forearm behind the head, relax and grab the elbow from behind the head with the opposite hand, and slowly pull it toward the opposite side for 15 seconds
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