For daily training, these warm-up movements may wish to be practiced together.
1.Swing your arms in place to match your waist and hips
The legs are open in front and back, the torso is naturally straight, the upper and lower arms are bent at 90 degrees, the hands are naturally half-clenched into fists, and the arms are swinged back and forth on both sides. When the left arm swings back, the left hip rotates forward and middle, and the opposite side forms a natural reverse movement.
Note:The front swing is slightly inward, not exceeding the midline of the body; Swing back slightly outwards and swing your hands to your hips.
2.Walk with your legs high
The upper body posture is the same as the in-situ arm swing movement, with the hip belt and thighs level, the lower leg naturally droops, and the supporting leg is fully extended.
Note:Arms and legs work in harmony.
3.A-style jumps
That is, when you do this jump, you should try to raise your thighs as much as possible, and then let your thighs fall down, touching the ground with the foreballs of your feet!
Note:The upper body is straight, the ankles are relaxed, and the swing arms are actively coordinated.
4.B-style jump
Raise your thighs as high as you can, then let your thighs fall with the trend, touch the ground with the foreballs of your feet, and in addition to raising your thighs, you also have to complete the front swing down!
Note:Make sure your thighs are down and there is a pickpocketing movement.
5.C-style jumps
Raise your thighs parallel to the ground, have a step jump when lifting or dropping your legs, and open the sides more to improve knee drive and improve body coordination.
Note:Improves gait coordination and hip flexibility.
6.Run on straight knees
The posterior thigh muscle skirt exerts force, straightens the knee and pulls the ground, and the experience is supported, and one side is actively lowered to support strongly; One side actively sends the hip forward.
Note:Experience the 100-meter hip delivery.
7.Run in small steps
The upper body posture is the same as the in-situ arm swing action, the thighs are slightly raised about 45 degrees, and then the lower legs are naturally straightened forward and downward, and the forefoot is quickly pulled back to the ground, moving forward with the center of gravity, actively extending the ankle joint, and pushing the forefoot off the ground.
Note:Keep your center of gravity high and your hips extended.
8.Raise your legs high
The upper body posture is the same as the arm swing in place, and the transition from walking with high legs to running with high legs is raised.
Note:Continuity and rhythm of action.
9.Stretch the back of the thigh
Wheel running: the two legs take turns to pedal and swing, fully fold and quickly whip and swing, when the swinging leg swings to the level, the calf is driven by the thigh to do the whipping action, the forefoot is actively back to the ground, and the supporting leg is fully extended.
Note:The arms are actively swinging and cooperating.
10.Kick and run
When pushing back, fully extend the hips, knees, and ankles of the supporting legs, and push off the ground with your toes. The swing leg bends the knee and swings forward horizontally, and the calf hangs naturally.
Note:The swing of the legs is coordinated.