How should you warm up before winter sports?

Before winter sports, you can warm up with the following movements:

1. Jumping jacks: Frontal plane movement jumping jacks are classic physical training movements that can effectively activate our The lateral gluteal, vastus adductor and shoulder muscles. Recommended time: 1~2 minutes

2. Lateral flexion: Put your feet together in the frontal plane movement, slowly flex your body to the side (must be slow), and then return to the other side of the body. During the movement Make sure to breathe smoothly and don't hold your breath. This action can effectively activate the side chain of our body. Recommended times: 15 to 20 times on each side 3. High leg raises in place: Sagittal plane movements activate our hip flexor muscles (iliopsoas, rectus femoris, etc.) through large hip flexion and leg raises. Recommended time: 30 seconds to 1 minute

4. Back leg raise running: sagittal plane movement activates our hamstring muscles through large knee flexion movements. The hamstrings play a very important role in running. Recommended time: 30 seconds to 1 minute

5. Turn: Horizontal action This action can effectively activate the body's spiral chain and warm up our waist and abdominal muscles. Recommended times: 15 to 20 times per side

6. Lunge Squat is an action similar to running in action mode. Lunge squat can be used as the final integration of warm-up movements.

Recommended times: 10~15 times per side