Warming up exercises need to be scientifically conducted to be effective
Starting with awakening muscle cells - Soft tissue flexibility warm-up
Soft tissue warm-up is to wake up body cells and open muscles. You need a foam shaft to wake up leg muscles.
Relax the quadriceps femoris to do this: press the front of the thigh on the foam axis, slowly slide back and forth to find the pain point or the position of muscle stiffness, and let it stand for 3-5 seconds. You can bend the knee and extend the knee to better expose the pain point; Do not scroll back and forth quickly, as this will have no effect. Do it for 20 seconds and then switch to the other leg.
Relax the adductor muscle. Do this: press the inside of the thigh on the foam shaft, slowly slide back and forth to find the pain point or the position of muscle stiffness, and let it stand for 3-5 seconds. You can bend the knee and extend the knee to better expose the pain point; Also, don't roll back and forth quickly, switch to the other leg after 20 seconds.
Relax the lower leg Do this: press the back of the lower leg on the foam shaft, slowly slide back and forth and find the pain point or muscle stiffness, and let it stand for 3-5 seconds; Still unable to roll back and forth quickly, switch to the other leg after 20 seconds.
The cells have awakened and begun to awaken the core power. Body stability: Warming up mainly activates the buttocks and core strength, requiring an elastic band.
Side kick action: Place an elastic band between the ankles, keep the waist and back straight, and slightly bend the hip and knee joints; Maintain stability in the body, slowly lift one side of the leg, mainly feeling the strength and soreness in the buttocks, paying attention to the gluteal muscle group on the supporting leg, 15 times on each side.
Side step movement: Place an elastic band between the ankles, keep the waist and back straight, and slightly bend the hip and knee joints; Keep your body stable, keep your center of gravity between your legs, and do not lean towards either side. The main feeling is the exertion and soreness in your buttocks, 15 times on each side.
Scientific warm-up and effective exercise. If you don't warm up well, the exercise effect will be greatly reduced.