Complete collection of warm-up exercises before running

Many friends want to achieve the goal of slimming through running, especially in the primary stage of weight loss. They need to rely on a certain amount of aerobic exercise to promote the burning of fat in order to lose weight more effectively. Running is one of the good aerobic exercises. However, many people stubbornly believe that running does not require warm-up, it is a waste of time, and everything goes well when running. In fact, warm-up can make the muscles and blood vessels of the legs expand, movable joints, increase the heart rate, and avoid injuries during exercise. Since warm-up is so important, let us understand the purpose of running. What are the warm-up exercises to perform?

Open and close jump

　　Open and close jump is a very simple warm-up action, but its effect cannot be underestimated. When doing an opening and closing jump, first open your feet, with the spacing of about 1.5 bakes of shoulder width, which is relatively moderate. When taking off, you must also ensure that your hands are in a straight state, and the last action is to clap a palm on the top of your head. According to your personal constitution, repeating this action fifty or one hundred times can help the body enter the state quickly.

squat

When running, pay special attention to protecting the knees and ankles. Squats can stimulate the knees in advance, so that the body is in a state suitable for running. Squats are not difficult, but it is not so easy to achieve the effect of stimulating the knees well. When doing squats, be careful that the knees cannot exceed the toes, otherwise unnecessary pressure will be created on the knees, which will affect subsequent movements. Therefore, squats must be standardized.

　　Legs raised

　　Legs raised are a body upward movement. When raising legs high, you must ensure that your body is upright and your legs are lifted alternately at a faster speed. It should be noted that the speed should be slightly faster, and the breathing rhythm and speed should be controlled to keep the same. After a standardized raising legs warm-up can well condense leg strength. Because of the jump, the hip joints are effectively exercised, and the body's flexibility is improved, making it sufficiently prepared for running.

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