After sleeping for a night or sitting at your desk for a day, running directly on the cold road will have a great impact on your body, which is why you need to do a good warm-up.
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The temperature is low, and the ligaments, joints, and muscles of the human body are more stiff and brittle, so you need to warm up for a longer time before running.
At the same time, extend your left arm forward and touch your toes as much as possible.
Step forward with your left foot and do a lunge squat, with your left knee not exceeding your toe.
Alternate from left to right, 10 times for each side-.
Stand up and return to the starting position, with arms naturally drooping, and then repeat the above action on the other foot, 10 times on each side.
Do this with your arms above your head.
▼ The robot kicks to move the gluteus maximus, biceps femoris and quadriceps femoris.
“After warm-up, your body can adapt to more intensive training and is not easy to be injured.” In addition, Research shows that the pyramidal warm-up can increase the strength and flexibility of the quadriceps and biceps femoris, so that you can perform better in running.
▼ Raise hands and squat with arrows to move the core muscle group, increasing the flexibility of hip and ankle joint.
Do this by standing with your right leg and stretching your left leg back.
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Autumn and winter are the seasons with frequent sports injuries, especially in winter.
▼ Touch the toe to improve the flexibility of biceps femoris and gluteus maximus.
Alternate from left to right, 10 times for each side.
To do this, without bending the knee, kick the right leg forward and parallel to the ground.
In this way, stand with feet wide, toes forward, legs straight, torso forward, and reach out with your right hand to touch the tip of your left foot.
Then stand straight and touch your right toe with your left hand.
▼ Move the core muscle group with one leg touching the ground to increase the flexibility of biceps femoris and gluteus maximus.
Alternate from left to right, 10 times for each side.
Lean forward and touch the ground with your right hand.
The following set of simple 5-minute pyramidal warm-up exercises can prepare muscles, joints, ligaments and other tissues for running and keep you away from injuries.
In this way, stand with your feet apart, bend your left leg and squat down, lean your torso forward and downward, and extend your right arm to touch the tip of your left foot.
▼ Lateral lunge squatting activates gluteus maximus and adductor.
“Pyramid warm-up can prepare your body for running, gradually increase your body temperature, increase the range of motion, and promote the blood circulation of quadriceps femoris, biceps femoris, gluteus maximus and other major muscle groups,” said Sean Kost, the initiator and coach of Portland Athletic Running Club in Oregon.
Then stand straight and repeat on the other side.
Alternate from left to right, 10 times for each side.
If you do not warm up properly or turn on running mode without warming up, you will be easily injured.