Head movement (to make the lateral muscles of cervical vertebra and cervical vertebra swing stronger, if you have shoulder muscle tension or cervical vertebra fatigue, do it several times more. )

Chest expansion exercise (stretching of ligaments in arms and shoulders. )

Body rotation (stretching of waist and hip joint. )

Kicking (knee and ankle movements). )

Arm movements (shoulder, elbow, wrist movements. )

Waist movement;

Positive pressure leg movement;

Lateral leg press motion;

Movement of hands, feet and ankles.

Can warm-up activities be improved? The excitability of the central nervous system and the poorly regulated pre-competition state make the brain react faster, and the sports centers involved in the activities coordinate with each other to prepare for the physiological function to reach the appropriate level quickly in formal practice or competition.

Through warm-up activities, we can improve the functional level of cardiovascular system and respiratory system, increase lung ventilation and cardiac output, expand the capillary network of heart and skeletal muscle, and make working muscles get more oxygen. So as to overcome physiological inertia of viscera and shorten working time.

The time, intensity, content and time interval between warm-up activities and formal sports or competitions are all factors that affect the physiological effect of warm-up activities. Generally speaking, the intensity of warm-up activities is 45%VO2max intensity, the heart rate reaches 100- 120 beats/min, and the time is between 10-30 minutes.

In addition, it should be adjusted according to the characteristics of the project, personal habits, training level and seasonal climate, and it is usually appropriate to sweat slightly and feel active.

The interval between the end of warm-up activities and the start of formal practice is generally not more than 15 minutes. 2-3 minutes is suitable for the preparation activities of general teaching classes.