When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

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.

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!
When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!
When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!
When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

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.

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!
When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

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.

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!
When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

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.

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!
When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!
When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

5, 20-25 minutes

Let's relax again and use inside and outside of foot to do ball stretching exercises.

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!
When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

6, 25-30 minutes

In last 5 minutes everyone can practice ball juggling

Juggle ball with all parts of body.

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!
When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

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.

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

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.

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

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.

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

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.

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

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.

When playing football in cold weather, do these 6 warm-up links well and you won't have to worry about injury anymore!

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