5 kinds of warm-up let physical increased by 20%

Stand straight and bent down enough toes, keep 30 seconds - this is our school in gym the act, it in tensile strength and strengthen muscles, keep body flexibility with good results. "Athletes performance" is a company located in Arizona fitness club, it introduces five warm-up act before exercise, and our PE lessons on the preparatory activities where it belongs. Club founder mark diego root, said the warm-up prepare suitable for all sports, short 10 minutes of warm-up can let us moving speed and strength increased by 20%. Particular way is:

A, 90/90 degrees stretch:

This movement can extend trunk and back muscles, and the need for body of rotating sports, such as golf and tennis is particularly important. Body facing left lie, legs and approach, knees show 90 degree Angle. Knees between clip a towel, arms horizontally. Then, keep the knee and hip motionless, backward rotation torso and right arm, make great efforts to make the right shoulder landing. Exhale keep 2 seconds, and then returned to the initial posture. Both sides each do 10 times.

Second, hip strides:

Flat, knees bent, double foot touchdown, arms to both sides horizontally. To the left round, maintaining the legs bend, until his left knee landing. Then turn right rotation until right genu touchdown. Both sides each repeats 10 times. This exercise is designed to specially trained torso flexibility and power sex.

Third, both hands walk:

Double leg unbend, bend, both hands is flat on the floor. To receive an abdomen, let foot forward hand generation mobile. Then legs still cannot bend, hands down on all fours, with his feet go forward steps (knee cannot bend). Continuous do 1 minute. This exercise will exercise hamstring, lower back after hip muscles and crus muscle, suitable for any movement.

Four, forward dive, elbow flexion enough instep:

Left-footed cross an arrows step forward, show big step form, while maintaining the bow right knee from the ground. Right hand touchdown, left elbow move left instep. Left hand moved to the left foot outside, both hands touchdown make hip upward. Then rose up and cross step right foot forward. Every leg each do 10 times. You will feel the groin, hind legs hip flexor muscles and after his hamstrings get stretch.

Five, the erect step:

This action will make you feel whole body stretch, suitable for running the preparation before. Start your back straight, arms on the body on either side. Forward footfall, around the waist knees take turns to the height of Titus, at the same time like that, military command carried up arms. Every 20 step forward. Rest 1 minute, and then repeating practice 2 times.