The weather is getting colder and colder and many friends are locked indoors and don't want to go outside. It's nice to feel comfortable, but it's probably also scary to see your stomach turn into a mound that gets higher and higher. higher! Then today I will bring you a set of exercises for warming up, and in winter you should also move!
1. Items for outdoor activities
1, 0-5 minutes
Based on warm-up, simple dribbling drills,
And in process of dribbling, accompanied by high-legged running and heel kick
(mainly for pulling ligaments and making them loose)
And some other stretching exercises.
2, 5-10 minutes
Jumping exercises.
Toss ball back and forth with one or both feet, then run to far end of court.
This combination of running and jumping requires a lot of energy.
3, 10-15 minutes
The previous 5 minutes will be very tiring, take a short break
Kick ball with your foot in small steps, changing your foot every 30 seconds.
4, 15-20 minutes
Speed ladder exercise with one leg,
After passing a speed ladder made up of markers,
Accelerate forward and take ball to the last marker,
Then run back.
5, 20-25 minutes
Let's relax again and use inside and outside of foot to do ball stretching exercises.
6, 25-30 minutes
In last 5 minutes everyone can practice ball juggling
Juggle ball with all parts of body.
Despite fact that autumn and winter are cold, you can still do a simple warm-up,
The editor is here to support those who insist on playing football in winter.
2. Indoor warm-up
Everyone is bored when they are at home
Want to work out, but faced a situation where there are not enough people,
I'm not too interested in gym,
It is recommended that everyone do 5 strokes at home,
1. Hold ball and turn around.
When legs leave ground, virus is disabled,
Smart IQ has taken lead again.
Exercise with twists can correct balance of muscles of chest and back,
And eliminate oppressive feeling in lungs.
2. Lie on your back, hold ball with both hands above your head,
Legs and feet together, then "get on all fours".
The meridians of whole body are stretched, but don't be like Ferdinand then,
Tension of muscles during stretching.
3. "Quasi-squats", ball between legs,
Keeping your legs level so that ball doesn't fall, do squats.
This will not only improve balance of your legs, but also reduce belly fat.
4. Hold ball in front of your chest, keep your feet together and don't touch ground,
Bend your knees and take your feet back, being careful not to touch ground with your feet.
Train your leg muscles and increase bearing capacity of your knee joint.
5. It's a bit like a third squat,
Simply two legs are held high and two hands touch instep of foot with ball.
This exercise mainly trains strength of waist, abdomen and limbs.
1 minute for each exercise,
5 minutes and you might be out of breath.
Also, golfers, be careful not to get hurt and do your best.
Your attention is biggest motivation for Xiaobei!July 15, 2023
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